WITH AUGMENTED REALITY FEATURE
ISSUE 17 | NOVEMBER 2015
RUN SMARTER
OUR BEST PICKS OF RUNNING SHOES
GO BIG OR GO HOME THE THRILL OF LONG-DISTANCE RACING
TOP ATHLETES & THEIR PLAYLISTS
ULTRA-TRAIL DU MONT BLANC IGE LOPEZ OSAKA MARATHON JAYMIE PIZARRO
THE TUNES THAT DRIVE THEM TO WIN
RIGHT TIMING
PHILIPPINE TRACK AND FIELD ATHLETES JESSON RAMIL CID AND PATRICK UNSO ON WHAT MAKES THEM TICK…AND TRIUMPH PLUS: BIKE GEAR & GIZMOS • UP CLOSE AND PERSONAL WITH: UGO DE ROSA / DE ROSA CYCLES > MAURIZIO BELLIN / FULL SPEED AHEAD > FORD ISBEY / FEEDBACK SPORTS
IN THIS ISSUE 02 GEAR GUIDE 06 EXPERT ADVICE 08 NUTRITION & DIET 09 STRENGTH & CONDITIONING 11 RECOVERY 12 FEATURE 16 COVER STORY 20 PROFILE 22 FEATURE 24 ALL ABOUT BIKES 26 MOUNTAIN BIKE 27 RACE RECAP 30 EVENTS 31 EVENT LISTINGS
editorial teami
TIRSO JESUS PARPAN III publisher
JAYMIE PIZARRO RAYMOND RACAZA community editors
MIKKE GALLARDO creative director
RAIZA CABUGWANG editorial assistant
DARLANNE SUE ONG
jr . art director , interactive editions
HARVIE DE BARON, CHRISTINE FERRERA, SAUL ANTHONY SIBAYAN, RENE VILLARTA, MIGUEL LOPEZ contributors sales and marketing
LYCHELLE ANG KAREN ODCENADA
jr . associate publishers
16
Philippine track and field athletes and ASICS Time ambassadors Patrick “Pach“ Unso & Jesson Ramil Cid SHOOT LOCATION: PHILIPPINE SPORTS COMPLEX
production
EDEN BAYSIC production director
MA. FRANCHESCA KATHRYN REYES production supervisor finance and admin
FAITH PAGUIRIGAN finance and admin supervisor
MA. LEONORA MASAGCA disbursement analyst
LITO TOLENTINO admin assistant
CHARITO CIRIACO liaison officer
MESSAGE FROM THE EDITORS
executivei
TIRSO JESUS PARPAN III ELIZABETH ANN CHAN PARPAN
After nine years of running, I wonder if I’ll ever get sick of it. Judging from my excitement over this running themed issue, I pretty much know the answer to that. In this issue, we talk all about running. We’ve got the essential running equipment for you laid out on our Gear Guide. Good friend Tin Ferrera gives you tips on trail running if you so choose to venture out from the roads. We’ll show you how to strengthen your core and improve stability to improve your runs. And, we’ll guide you how to choose your food wisely when dining out without sabotaging your training. Highlight of this issue for me is Coach Ige Lopez’ account of his run at the prestigious Ultra Trail du Mont Blanc in the Alps. Reading it made me fall in love with running all over again. I hope this entire issue does the same for you.
JAYMIE PIZARRO
THEBULLRUNNER.COM
Why do we push ourselves to the limit when we race? Is it a means for us to show others how good we are or is it the relentless pursuit of self-improvement? I can attest to the latter because one of the most rewarding experiences I’ve ever had is to race and leave it all on the line. The sense of achievement is overwhelming when you know you gave it everything. The results may be different, but it doesn’t matter knowing you came in prepared and gave it your best. In this issue we highlight the lives of two Philippine track stars, Patrick Unso and Jesson Cid, as they pursue personal bests and the ultimate goal on securing an Olympic berth in 2020. We also answer one of the most common questions of endurance athletes, which is about training with music. Are there emotional, psychological, and mental benefits to listening to music? The body is the such an amazing machine, so use it to its full potential. I’ll see you all on the road as we shatter personal bests, and reach for higher goals.
directors
LURISA ANN VILLANUEVA chief operations officer
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RAYMOND RACAZA @RAYMONDRACAZA RUN.PH
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CONNECT WITH US! Endurance Sports is published by New Leaf Multimedia Outsourcing Inc Room 204, 2nd Floor, Citimotors Building, Chino Roces Avenue corner Don Bosco Street, Makati City. No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Multimedia Outsourcing Inc. The views and opinions expressed in this magazine are not necessarily those of New Leaf Multimedia Outsourcing Inc. For comments, feedback, and advertising inquiries contact: endurancesports@newleafmedia.com.ph © 2014 New Leaf New Leaf Multimedia Outsourcing Inc All Rights Reserved.
INTERNET CONNECTION REQUIRED
STEP 2 SCAN the AR icon by viewing it at the center of your screen from a six inch distance between the device and the page STEP 3 DISCOVER interactive content
Asics Compression Knee High Socks P1,200 | Asics
Cover greater mileage by sacking leg soreness and discomfort with Asics’ pair of Compression Knee High socks that has Merino wool and Advansa ThermoCool features for a truly snug feel, and graduated compression for increased blood circulation and faster recovery from a hard run.
Asics Speed Chill Cap P1,690 | Asics
Cap your running getup with Asics’ Speed Chill! Its comfort-inducing cooling liner feature and superior breathability regulate your temperature. Its lightweight and stretchable moisture-management fabric and adjustable back give an improved fit. Its collapsible bill makes it easy to stash.
FLASH FORWARD!
iTRACC Steve Cram Men’s Compression Run Shorts P1,643 | Sportshouse (SM Mall of Asia)
iTRACC’s Steve Cram Men’s Compression run shorts have a six-thread flat-seam-lock technology that gives strength and compression support, and a quick-dry feature. The shorts prevent chafing and keep your undergarments always in place.
FEED YOUR FASCINATION TO GO FURTHER AND FASTER WITH THIS ROSTER OF RAD RUNNING REQUISITES BY RAIZA CABUGWANG GU Energy Gel P75 | RUNNR, Toby’s Sports
Perk up your running performance with a gulp of GU’s energy-enhancing gel. This 100-calorie power packet is packed with carbohydrates to keep you going, sodium which aids in hydration, amino acids that reduce mental fatigue and decrease muscle damage, as well as doses of caffeine to increase concentration.
Adidas Resistance Parachute
iTRACC Valerie Women’s Compression Short Sleeve
P1,799 | Move (SM Aura and SM Megamall)
These sleeves suit the female fighting spirit on the track, thanks to its compression technology that stabilizes and warms muscles to improve performance, as well as its smooth, buttery material with 360-degree stretch for comfort. The blistering heat’s got nothing on you, thanks to its 50+ UV sun protection factor.
Rule the running realm by training with the Adidas Resistance Parachute. Wear this chute’s adjustable belt around your waist, sprint, and voila! It automatically inflates when you reach sufficient speed, and creates drag to increase speed, coordination, and agility.
CARRY COMFORT & CONVENIENCE!
Ogio fuses function and flexibility into one high-quality bag with the Quickdraw. This multifunctional masterpiece has a spacious main compartment and additional exterior and interior pockets so you have all the room you need from your gear to your nutrition needs for a hassle-free day ahead. Its highly reflective 3M-Tech fabric delivers exceptional visibility in low light, so you shine bright and stay safe. The Quickdraw is flexible, thanks to its high tensile strength feature, and durable, kudos to its lightweight endurance fabrics. Strap it on now and carry comfort and convenience. OGIO Quickdraw Bag P2,300 | Selected Chris Sports outlets L Timestudio facebook.com/timestudio • Sportshouse sportshouse.com.ph • Runnr runnr.com.ph • Toby’s Sports tobys.com • Move facebook.com/MoveFitnessPH • Asics facebook.com/ASICS
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
P H OTO S CO U RT E S Y O F S P E E D - M A G . CO M , S P O RT S H O U S E . CO M . P H , G U P H I L I P P I N E S , A M A Z O N . CO M , L I TO TO L E N T I N O . O G I O . CO M
P1,441 | Sportshouse (SM Megamall)
STABILITY SHOES
TRAINING SHOES
These shoes bring together motion control and cushioning. Ideal for flatfooted runners, they have increased medial support which helps improve stability to the foot and leg and lessens excessive pronation (the way your foot rolls inward) of the foot.
Trainers provide a high degree of cushioning. The greater the cushioning, the greater the shoe’s weight. These kind of footwear also has higher offset, that is, the difference in height between the heel and the forefoot, to survive everyday training.
New Balance 1260 V5
Brooks Ghost 8
Slip your soles into this pair and step into a world of unswerving stability and comfort, props to this serious game-changer’s ABZORB® crash pad that enhances motion control and stability within the heel and its medial post on the shoes’ inside edge that helps prevent overpronation.
Reign on the training lane with the Brooks Ghost 8’s appealing features that include the BioMoGo DNA midsole capable of providing adaptive cushioning, plus a fulllength segmented crash pad that leads to smooth transitions.
P6,995 | New Balance (Glorietta 4)
Asics Gel-Kayano 22 P9,100 | Asics and selected specialty shops nationwide
For the mild to moderate overpronators, this is a sure treat for your feet thanks to its rave-worthy features: its Dynamic DuoMax® Support System that enhances stability and support, and its Rearfoot and Forefoot GEL® Cushioning Systems that reduce the shock during impact and toe-off phases.
TRAIL RUNNING SHOES Also known as off-road shoes, trail running pairs offer increased outsole traction, and uppers with toe bumpers and reinforced stitching for more durability. They are typically low-to-the-ground, thus providing the best stability on uneven terrain, and often have less cushioning because they’re designed for softer surfaces, such as grass and dirt.
P5,495 | RUNNR, selected Toby’s Sports and The SM Store
Asics Gel-Quantum 360 P10,800 | Asics and selected specialty shops nationwide
Lower the rigors of training with the Asics Gel-Quantum 360’s GEL® cushioning that acts as an ultimate shock absorber, its asymmetrical FluidFit upper that provides a breathable, glove-like fit, and its fulllength Trusstic System that loads every step with explosive energy.
RACING SHOES These lightweight pairs have only small or no heel lift and little padding or support. They allow athletes to use their natural foot strength and elasticity for them to be able to run quickly. Frequently, their thin insoles are glued in place to reduce movement and weight. Their uppers are often mesh to allow moisture to escape.
Altra Superior 2.0
Skechers GoMeb Speed 3
The Altra Superior 2.0’s qualities include its FootShape™ toe box feature that lets your toes relax during uphill and downhill trails, its Zero Drop™ platform to help maintain proper form across long distances, and its StoneGuard™ rock-protection plate.
Champion marathoner Meb Keflezighi wore the GoMeb Speed 3 in the 2014 Boston Marathon where he came in first. This pair boasts of GOimpulse™ Sensors for a more responsive run, as well as its Dupont® Delrin® material Stability Plate to ensure a light and secure race.
Brooks PureGrit 4
Adidas Adizero Adios Boost 2
P5,840 | The Brick Multisport
P5,695 | RUNNR, Selected Toby’s Sports and The SM Store
You’ll prevail on the toughest of trails with the Pure Grit 4’s 3D hex lugs on its outsole that provide maximum grip, its toe guard feature for added traction on steep trails, and its rounded heel for better alignment, thus minimizing stress on joints.
P5,195 | Skechers (Trinoma)
P7,995 | Adidas (SM MOA)
Say “adios” to your challengers in this pair, thanks to its clover-shaped Coolever mesh upper that enhances performance and manages heat and sweat. This race-ready pair was worn by the world’s fastest marathoner, Dennis Kimetto of Kenya, when he broke records with 2:02:57 in the 2014 Berlin Marathon.
New Balance newbalance.com.ph • Asics facebook.com/ASICS • Runnr runnr.com.ph • Toby’s Sports tobys.com • The SM Store thesmstore.com Skechers skechers.com.ph • Adidas adidas.com.ph • The Brick Multisport facebook.com/thebrickstore 04
ENDURANCE SPORTS | WWW.ENDURANCE.PH
P H OTO S CO U RT E S Y O F R U N 2 D AY. N L , W O O S E . N L , L I TO TO L E N T I N O , B R O O K S P H I L I P P I N E S , I E . S P O RT S D I R E C T. CO M , S H O E Z O O . CO M , A M A Z O N . CO M , I N J I N J I P E R F O R M A N C E S H O P. CO M . A U.
SELECT YOUR SOLEMATES
NOT ALL SHOES ARE CREATED EQUAL. KNOWING YOUR FOOT STRUCTURE AND THE VARIOUS KINDS OF RUNNING SHOES ARE KEY TO ENJOYING RUNNING FASTER AND LONGER. WE BREAK THEM DOWN FOR YOU.
E X P E RT A D V I C E
OUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING ENDURANCE SPORTS DILEMMAS
TRAIL RUNNING 101
THE OPPORTUNITY TO GET OUTDOORS AND EXPLORE NATURE HAS ATTRACTED MORE RUNNERS TO TRAIL RUNNING. AN EXPERIENCED TRAIL RUNNER GIVES NEWBIES THE CRIB SHEET ON HOW TO GET STARTED AND ENJOY THE SPORT. BY CHRISTINE FERRERA
am one of the off-road converts, having been hooked since I joined my first trail run—the Mt. Ugo Marathon in the province of Benguet in 2014. However, the transition from road running to trail running was not easy. Trail running is more exhausting; your pace slows down by twice as much, but the rewards of nature are priceless.
My first trail run was a great challenge with 2,177 meters of elevation gain, and climbing from the town of Kayapa to Mount Ugo, which is 2,110 meters above sea level. “Just keep going and don’t stop,” I said to myself. I prepared for the race, yet I practically hiked/trekked for the most part. Mentally, it’s challenging. You have to leave your ego at the start line and focus on each moment to truly enjoy trail running. Run the race in chunks of distances; set a target destination which could be the aid station or the next notable landscape along the route. The climbs on the run are definitely worth it. As I am relatively new to the sport, I put on my beginner cap and asked my veteran trail runnerfriends for their top tips on trail running: JON LACANLALE: The terrain and elevation may vary with each trail and race, so it’s important to prepare and be specific in your race training. For example, training for a race like the Miyamit Falls Trail Marathon in Porac, Pampanga, which has 2,114 meters of elevation gain, should include steep climbs in your weekly run for your leg muscles to adapt. RASHEL PENA: Take it easy and do not force it. If you’re feeling faint, stop/walk slowly. Relax, breathe, and enjoy the view. You don’t have
GOT A QUESTION? 06
to run it all, walk if you must. Start your goal with shorter distances and gradually increase over time. KOI GREY: Identify the path you’re tackling as you approach the hill. Short, quick cadence with a bit of lean-forward form will help you manage the hills you can run. The knee/arm assisted-form of running can be employed for the rocky/steep technical section. NEWBIE QUESTION 2:
I don’t have much time to train outdoors. Can I train in the gym?
Training runs on trails are necessary for all trail runners. This will give you the ability to adapt to running through varying trail conditions: rocks, roots, muddy path, single-track trails, among others. Unfortunately, not everyone has access to trails. I have this problem of access too. However, there are options to gain enough fitness and strength for a trail run if you don’t have time to train outdoors. Here are some of the workouts I go for: Treadmill Run. Run easy for 15 minutes. Run for 45 minutes at an increasing incline from 0.5% to 14% and gradually decrease to 0.5%. Cool down. Stairs Workout. Stairs are perfect for those who do not have much time to put in some elevation training, as you can do it anywhere. You can do one 30-35 minutes of running up and
down with your heart rate on the red. You can also do longer sessions and focus on the time on your feet, mimicking the situations on the trails. Try to skip steps, two at a time to practice. To get more comfortable in running downhill, try to run down as fast as you can. Strength Training. A strong core is necessary for you to keep your balance while overcoming the obstacles on the trail run. These are the workouts I usually do for agility and strength: Pistol Squats or one-legged squats. I do five sets of squats per leg and repeat it for three-five rounds with rest in between. Do a squat. Your hips should go lower than your knees. Keep the motion controlled and keep your back straight as you lower yourself and come up. Step-Ups. Get a box that is as high as your knees. Lift your left leg, plant your left foot on the box and push down firmly with your heel as you lift yourself up on the box. Get down form the box with your right leg first, then your left leg. Repeat. Do 10 repetitions and build to 20 for each leg. Walking Lunges with weights. Hold a 25-lb. weight above your head with both hands and do 15 walking lunges forward. Nothing can replace the experience of going outdoors, so, get out as much as you can but do some running in the gym when you can’t.
ICE BATHING There are varying opinions regarding ice bathing. Ice bath lessens inflammation and makes your legs feel better after a tiring workout or a hard race. Personally, I do not do an ice bath regularly. I allow myself to feel the soreness after an intense training buildup. This allows my body to adapt with the effects of training. During the recovery period of a training program and on the weeks leading to the race, I would have an ice bath to help heal and prepare my body for the upcoming race. After the race however, an ice bath is a must! If there is no ice bath available, I get a plastic bag and fill it up with ice to soak my feet and legs in cold water.
CHRISTINE “TIN” FERRERA Ultramarathoner, crossfitter, yoga enthusiast, started running in 2009 Marketing Head, Cordillera Great Traverse Race Organizer, Clark Ultramarathon
E-mail us at endurancesports@newleafmedia.com.ph or post on our Facebook page: facebook.com/endurancemagph
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P H OTO S F R O M S H U T T E R S TO C K . CO M A N D C H R I S T I N E F E R R E R A
NEWBIE QUESTION 1:
How do I tackle the uphills for my first trail run?
NUTRITION & DIET
EATING RIG H T > M AINTAINING H EALT H Y BODY > R ECIPES > LOADING UP > HY D RATI O N
SMART ATHLETE, SMARTER FOOD CHOICES YOU’RE METICULOUS ABOUT TRAINING, RACE PREP, AND
RECOVERY, BUT WHEN WAS THE LAST TIME YOU SERIOUSLY THOUGHT ABOUT WHAT YOU EAT? BY HARVIE DE BARON
The truth that could hurt you
Here’s the truth: Restaurants exist to make money. You might say, “Duh, of course. It’s a business.” But how exactly does it affect you, health-wise? Let’s say you ordered adobo flakes, eggs, and rice for breakfast at a restaurant after your run. When it gets served, you will get what you asked for. But where you lose the battle lies in the things you cannot really “see.” Restaurants cut costs in the things you cannot “see” like the oils, seasoning, and condiments. Instant mixes and cheaper oil are used to gain higher profit. For deep-fried items, you’d be appalled if you knew how many times they use the oil in the fryer before changing it. Why is this bad? Oil that has been re-used breaks down and becomes carcinogenic and acidic threat to the body. If eating out often is a habit, your body accumulates the acid from the ingredients your favorite restaurant or fastfood chain uses. What does this mean for an endurance athlete? Slower recovery and a lowered immune system.
Top tips
Your best option? Eat home-cooked meals! Home-cooked meals, give you full control over what you put in your food. But, let’s be realistic: There will be times when you do eat out, so here’s a guide to making smarter choices in a restaurant: →Choose “naked” meats. “Naked” means viands that are not overly done with sauces and other ingredients. For a full meal, choose “naked” meats such as a grilled steak, chicken (without skin) or a piece of wild-caught fish such as salmon. You can also go for cleaner side dishes such as steamed vegetables, sans oil or butter, to pair with your steak, for example. →Go raw. Another healthier option is to have sashimi like tuna or salmon (excluding crabsticks, which are not made from crab but of leftover fish parts with artificial flavoring added). Just don’t go overboard with the soy sauce. →Make smart swaps. Practice swapping unhealthy options for healthier alternatives. For example, have plain steamed rice (or brown rice if available) instead of fried rice. Choose water instead of sugary drinks such as iced tea and sodas. These changes go a long way in keeping your body healthy. What you eat impacts your sport more than you think it does. If you want to perform well, then eat well.
HEALTHY IN A HURRY
CHEF HARVIE DE BARON SHARES EASY-TO-PREPARE RECIPES FOR A DELICIOUS POST-TRAINING RECOVERY MEAL
CHICKEN & QUINOA SALAD
INGREDIENTS: • ¾ cup shredded cooked chicken breast • 2 cups cooked quinoa • 1 ½ cups baby Arugula leaves • 1 cup shredded corn (shredded from cob, do not use corn in a can) • ¾ cup cubed ripe mangoes • ½ cup toasted cashews (or any nuts of your choice) • ½ cup orange juice • 1 tablespoon balsamic vinegar
• salt and pepper to taste • freshly shaved Parmesan cheese PROCEDURE →Combine the first five ingredients and mix well. →In a separate bowl, combine orange juice, balsamic vinegar, salt and pepper to make a light dressing →Pour the dressing into the mixed chicken, quinoa, Arugula, corn, and mangoes. Toss well. →Top with freshly shaved Parmesan cheese.
• 1 to 1 ½ tsps of freshly cracked black pepper • pinch of salt • 100 grams, freshly grated Parmesan cheese
BARON METHOD CARBONARA
INGREDIENTS: • 500 grams Brown Rice spaghetti or spaghettini noodles, cooked according to package directions (don’t forget to salt the water) • 4 organic eggs • 8 Tbsps olive oil • 2-3 pieces garlic cloves, peeled and crushed • 125 grams organic lean bacon (we order from downtoearth.ph), sliced
PROCEDURE →In a warm pan, add olive oil and garlic and saute →Add 125 grams of bacon, saute on low fire →In a bowl, whisk eggs, parmesan cheese and black pepper, add pinch of salt →Add cooked spaghetti to pan with garlic and bacon, toss until noodles are coated →Add noodles, bacon, olive oil, and garlic to bowl with egg mixture, toss until noodles are coated well. →Serve immediately
HARVIE DE BARON A triathlete of 10 years, is the founder of The Baron Method. He formalized his love for Sports Nutrition through a diploma from Oxford College (with high distinction) www.baronmethod.com • behealthy@baronmethod.com
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
PHOTOS FROM SHUTTERSTOCK.COM AND HARVIE DE BARON
very athlete aspires to be healthy. Not just in the aspect of exercise and physical fitness, but in the area of diet as well. Being truly healthy means knowing what goes into your body. This becomes a problem when you eat out, because you won’t know exactly what is in the food you eat.
S T R E N G T H & CO N D I T I O N I N G
FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S
BOOST YOUR CORE STRENGTH NEW MOVES TO STRENGTHEN YOUR ABS AND IMPROVE STABILITY BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F
PHOTOS COURTESY OF SAUL ANTHONY SIBAYAN
Gone are the days when strengthening your core muscles meant dozens of crunches and situps. The main job of your core muscles is to stabilize the trunk and resist these three movements: flexion (forwardbending), hyperextension (excessive backward bending), and rotation (twisting from side-to-side). You’ve probably tried one of these stability exercises which are the front plank, side plank, and the glute bridge exercises. These are good core exercises that promote static core stability but not dynamic stability. WHY FOCUS ON DYNAMIC STABILITY? Dynamic stability exercises promote core strength by stabilizing the trunk while allowing movement. These exercises train the core muscles to function as they should while doing sports and daily activities. These also recruit more muscles per exercise—a more efficient way to work out. “Physical therapists began to realize that these diagonal patterns of extension and rotation were a vital part of movement and began to use them to provide a more “real world” aspect to rehab,” says Mike Boyle, a renowned strength and conditioning coach and author of the book Advances in Functional Training. “The specialists in rehab understand that movement was multi-planar and that the high form of rehab would involve diagonal patterns of flexion and extension combined with rotation,” he added. The most frequent of these diagonal patterns were simply termed “chopping patterns” and “lifting patterns” that are very similar to movements like chopping wood or throwing a baseball or performing lay-up in basketball.
HALF-KNEEL CABLE PALLOF PRESS WITH OVERHEAD REACH
→ Kneel at the side of cable machine with your outside knee near the machine. → Position yourself perpendicular to a cable machine and move a couple of feet away to give tension on the cable. The cable should be aligned with your mid-section. → While bringing your stomach in with your chest out and shoulders back, press the cable away from your body while keeping
it in line with your sternum (mid-section) until your elbows are almost locked. Pause for 2-3 seconds. → Then reach into an overhead position while keeping it in line with your midsection with your elbows still in a straight position. Pause for 2-3 seconds then return to step 3.
HALF-KNEEL CABLE ROPE STABILITY CHOP TO DIAGONAL FRONT PRESS
→ Kneel at the side of cable machine with your outside knee near the machine. → Grasp the end of the rope with your hand that is on the same side as your outer knee while holding the attached end of the rope that’s on the same side as your inside knee.
→ Using your hand that is on the same side as your outer knee, pull the rope to your waist. → Then, using your hand that is on the same side as your inside knee, pull the rope down diagonally towards your outer knee. Turn to next page for more workouts
ENDURANCE SPORTS | WWW.ENDURANCE.PH
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S T R E N G T H & CO N D I T I O N I N G
FLEX IBILIT Y > R U NNING DR ILLS > ST R ENGT H & COR E E XE RC I S E S
HALF-KNEEL CABLE ROPE STABILITY LIFT TO FRONT SHOULDER PRESS
→ Kneel at the side of the cable machine with your inside knee near the machine. → Grasp the end of the rope with your hand that is on the same side as your outer knee while holding the attached end of the rope that’s on the same side as your inside knee.
→ Using your hand that is on the same side as your outer knee, pull the rope to your shoulder. → Then, using your hand that is on the same side as your inside knee, pull the rope up to an overhead position.
HALF-KNEEL CABLE ROPE STABILITY LIFT TO DIAGONAL FRONT PRESS
ith these cable machine exercises, Mike Boyle recommends doing three sets of 10 repetitions, with the weight being increased on the second week. You can also use a set weight and do a progression of 8-10-12 repetitions. There are many stances to execute these exercises, like full tall-kneeling, half-kneeling (demonstrated), standing, lying on your back, and others. These should be done with distinct pull-push actions and must be performed without changing the position of your torso. Watch your hips shifting right or left or for inability to stabilize the shoulder blades. A big key in the half-kneeling exercises is to get the athlete or client to concentrate on firing the glutes of the kneeling leg. By contracting your gluteal (butt) muscles, you draw in your abs, creating a stable “tall” kneeling position. Keep in mind proper breathing at all times, inhale during the lift & chop movements, then exhale when you do the press. These exercises promote core strength for stability, anti-rotation, and antilateral flexion that are very useful for swimming, biking, and running. swimming, biking, and running.
SCAN THE ICON
TO VIEW THE WORKOUT VIDEO
* INSTRUCTIONS ON PAGE 1
Check out the workout video at http://bit.ly/1j3ehsX
→ Kneel by the side of cable machine with your inside knee near the machine. → Grasp the end of the rope with your hand that is on the same side as your outer knee while holding the attached end of the rope with the same side as your inside knee.
→ Using your hand that is on the same side as your outer knee, pull the rope to your shoulder. → Then, using your hand that is on the same side as your inside knee, pull the rope down diagonally towards your outer knee.
SAUL ANTHONY SIBAYAN is a faculty member of the SportsScience Department of the University of Santo Tomas-College of Rehabilitation Sciences. He had his internship at the Exercise Physiology Laboratory of the University of Alabama in Tuscaloosa and has a Master in Sports Science degree from the United States Sports Academy. He is a certified Tactical Strength and Conditioning Facilitator through the National Strength and Conditioning Association.
STRIVE FOR A STRONGER CORE!
Sure, strong legs can rev up your running performance but to become a more resilient athlete, a strong core is crucial. A sturdy core also translates to consistent stability, improved balance and posture, and less susceptibility to injury. Score that stronger core now with Danskin’s Weighted Toning Ball. It’s tailor-made to toughen up your abdominals. The grip is gel-filled with a latex-free vinyl shell for guaranteed soft and comfortable hold when you do workouts with the toning ball. Danskin Weighted Toning Ball P690 (6 lbs.) | Sportshouse (SM North Edsa)
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
R E CO V E R Y
INJURY PREV ENT ION > R EST > R ELAX AT IO N > SEASON BR EAKS > DO W N TI ME
TRAIN IN TUNE THESE ATHLETES SHARE WITH US WHAT’S ON THEIR PLAYLIST
Songs I’ve been listening to recently are: “What Do You Mean” by Justin Bieber, “Can’t Feel My Face” by The Weeknd, “Man Who Can’t Be Moved” by The Script, “Firepower” by Bamboo, and my song “Ipapadama Na Lang.” Matteo Guidicelli Age group triathlete, actor
These songs are on my training playlist: “Five More Hours” by Deorro and Chris Brown, “Let You Go” by The Chainsmokers & Great Good Fine Okay, and “Intoxicated” by Martin Solveig & GTA. Noelle De Guzman Fitness enthusiast, Blogger at www.kikayrunner.com
THE POWER OF MUSIC
EMOTIONAL, PSYCHOLOGICAL, AND MENTAL BENEFITS OF LISTENING TO MUSIC FOR ATHLETES
PHOTOS FROM SHUTTERSTOCK.COM, MATTEO GUDICELLI, IAN BANZON, NOELLE DE GUZMAN, KIM MANGRBANG, DIMITY LEE DUKE, MICHAEL MURPHY
BY SAUL ANTHONY I. SIBAYAN, MSS, TSAC-F
Thletes use music to psych themselves before, during, and after physical activity. A good example is Michael Phelps, an American competition swimmer and the most decorated Olympian of all time, with a total of 22 medals, who can be spotted listening to music on his mp3 player before each of his races. Athletes who listen to music before a physical activity are likely to improve stimulus, promote positivity, and increase motivation, said researchers Laukka and Quick in a 2013 paper published in Psychology of Music. Listening to music also increases heart rate, a sign of arousal, which may help athletic performance by preparing the body for physical activity. Music can be used to control emotions prior to competitions. Meanwhile, listening to relaxing music can help lower heart rate, blood pressure, and the rate of perceived exertion after exercise. A study in the Archives of Physiology and Biochemistry in 2003, which showed that people who preferred listening to slow music exhibit lowered arousal, supports this. Numerous studies have shown that performance improved when subjects listened to music before and during activity. In running, those that ran the 400-meter dash improved their times when they listened to synchronous music that was one or two beats faster than the usual. Athletes are best served by listening to music that motivates them before training, and, if competition rules allow it, during competing (for example, most marathons or foot races do not allow the use of mp3 players on the course). Choose a piece of music that’s a bit faster than your usual exercise tempo. Use it as a distraction while doing a repetitive movement, and listen to relaxing music after a strenuous activity to help your body recover faster. My top 5 power songs on the bike trainer or when I do intense road runs are “Kings and Queens” by 30 Seconds to Mars, “Hall of Fame” by The Script, “The Fighter” by Gym Class Heroes featuring Ryan Tedder, “Lose Yourself” by Eminem, “All the Above” by Maino featuring T.Pain, and “The World’s Greatest” by R. Kelly. References: Pottratz, S. (2013). Music: How to effectively use it before, during, and after activity. The Sport In Mind. Laukka, P., and Quick, L. (2013). Emotional and motivational uses of music in sports and exercise: A questionnaire study among athletes. Psychology of Music, 41(2), 198-215. Yamamoto, T., et al. (2003). Effects of pre-exercise listening to slow and fast rhythm music on supramaximal cycle performance and selected metabolic variables. Archives of Physiology and Biochemistry, 111(3), 211-214. doi:10.1076/apab.111.3.211.23464
I’m into a lot of fast and lively beats when training, because it helps set my pace and get me in the mood to move. My favorites: “Outside” by Calvin Harris and Ellie Goulding, “Dessert” by Dawin, “Confident” by Demi Lovato, and “Hotline Bling” by Drake. Sometimes, I also listen to the Nike Running Fastest Mile or Speed Run Playlists on Spotify. I usually just connect to Spotify on my phone then put in earphones. Or when at the gym, I ask if I could connect my music to the speakers. Ian Banzon Age group triathlete, Nike+Run Club Coach, Waterpolo National Team member
I listen to my Spotify playlists on my iPhone whenever I train, mostly electronic/club/house music. I also listen to preset Spotify workout playlists like: Running Tempo Mix, Running LowMid to High Tempo (below 140bpm/ 140bpm/ 180bpm) and for cycling, EDM Cycles playlist. Sid Maderazo Top age group triathlete, qualifier to 2015 IRONMAN 70.3 World Championship in Austria, TVC director
I’m using Spotify to listening to random music at today’s top hits. I always listen to music when I do long trainings so I don’t get bored using my phone. And my favorite earphones are Yurbuds Inspire 400. Kim Mangrobang Silver medalist, Women’s Triathlon, 28th SEA Games
Most of the songs I listen to on my iPhone are ones that have an inspirational theme or ones that purely “pump” me up! Recently, I’m into “I Am Somebody” by Bliss n Eso, “Some Nights” by Fun, and “Superheroes” by The Script. In Australia, my car is pimped out with a really good stereo system so when I go to training or the races I enjoy listening to my music really loud! Dimity Lee Duke Australian professional triathlete, former off-road motorcycle racer
My favorite music to listen to is Eminem’s music. It has a really good beat and his music has meaning behind it to motivate you through the session in the right headspace. Michael Murphy Australian Professional triathlete
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COACH MIGUEL “IGE” LOPEZ, 38, RECOUNTS HOW HE SCALED THE ULTIMATE TRAIL RUN OF HIS LIFE YET, THE PRESTIGIOUS ULTRA TRAIL DU MONT BLANC (UTMB) IN THE ALPS LAST AUGUST 28.
I
received my acceptance e-mail for UTMB in January 2015. To get accepted, you have to put your name in for the lottery. To enter the lottery, you have to have achieved a certain number of points from joining three ultra-distance qualifying races. I prayed and discussed my plan with my family. I prioritized my races for 2015. I fixed my schedule well so I could enjoy multisport races and other trail running events. I planned to lower my swim and bike mileage though, to focus on mountain trail running. I didn’t mind since my first love is running in the great outdoors. Without hesitation, I made my own training program for this long-awaited race.
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STUMBLING BLOCK
GETTING BACK ON TRACK
I wanted to do multisport races in the first half of 2015 to prepare for UTMB, then focus on race-specific training from May. But things didn’t go as planned. I took a bad spill on a track the day before XTERRA Philippines on February 7. I slipped off my mountain bike and had a big gash on my right knee which needed several stitches. I was bummed with what happened. UTMB was six months away but I had to let the wound heal for weeks and build up again for the race. I healed fast but my mobility was another question. My right leg got smaller in bulk since I wasn’t using it, so I had to do a lot of physical therapy to regain my leg strength. It was a tedious three months of recuperating, strengthening, and lots of stability exercises so I could be confident using my right knee and leg.
You could say I was as stubborn as a mountain mule. I hadn’t fully recovered when I joined my first trail run race one month after my mountain bike accident. I ran inaugural “Cordillera Mountain Marathon” in late-March. I did the race as a confidence-builder and to jumpstart my training for UTMB. I finished 22nd place overall. I was just happy to finish, period. The downhill was brutal and I took extra care going down. My uphill was okay and my overall endurance was quite decent. This race made me want to do UTMB more. In the following months, I joined several road and trail runs to hone my speed and endurance while including triathlon in my ultra-running training. My tuneup race for UTMB was “The North Face 100-km UltraTrail Run” in Nuvali, Santa Rosa,
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Team Philippines for the 2015 UTMB
Laguna on June 12. I came in 9th overall. This made me very happy as I was in the top 10 again and boosted my confidence for the big dance in August.
TOUCHDOWN: CHAMONIX, MONT BLANC We arrived in Chamonix, Mont Blanc in France August 24, so we could absorb the race energy and familiarize ourselves with the weather, climate and surroundings. Back in the Philippines, I wasn’t able to train in the high mountains for the cold so I prepared my cold weather gear as best as I could. In Chamonix, the weather was perfect for trail running—as low as 11 degrees Celsius at night and as hot as 34 degrees Celsius in the daytime. The 2015 Philippine team rented a small apartment in Chamonix. The team was composed of Mia Constantino, 27, a Fil-Canadian bike mechanic; George Javier, 38, a printing businessman from Los Banos; Roland Wangwang, 29, a nurse from Bontoc,
PHOTOS COURTESY OF COACH MIGUEL LOPEZ
MIGUEL & THE MAJESTIC MOUNTAINS
Heading down to Lac Combal 64km to the race 1940m above sea level.
UTMB FAST FACTS
from the cutoff time of 1:00 p.m., Saturday at 77km mark at Courmayeur. This motivated me to change my strategy. I told myself to keep a steady pace and avoid long stops at aid stations. The warm and well-stocked aid stations were a good break from long hours of running in the mountains. But I cut down the length of my stay in each station to five minutes to keep a comfortable buffer. It was at Courmayeur, Italy (Km 77) where I felt I had to start increasing my pace just to be comfortable enough to enjoy the race. I sacrificed sleep on the first day— I only had 15 minutes of sleep—to make up for lost time on the run and move away from the high mountains as soon as possible so I wouldn’t be too exposed to the extreme weather. By kilometer 122 in Champex Lac, Switzerland, after 30 hours of running, I was tired but still anxious to climb up and down the last three mountains which were all above 2000 meters. Again, I slept for only 15 minutes on the second night to gain more time to run.
166km UTMB DISTANCE
9600 METERS
Seeing my family at Courmayeur 77km in the race.
ELEVATION GAIN
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NUMBER OF PEAKS TO REACH
Champex Lac 122km
OVERCOMING FATIGUE COUNTRIES CROSSED IN UTMB
46H,30M Just finished the UTMB!
Saying goodbye to my family at Courmayeur. Saw them again after around 12 hours in the mountains.
Mountain Province, and Xerxis Tan, another Fil-Canadian, and myself. We had a memorable time bonding as a team in Chamonix. We shopped together, cooked food, and ate together. The experience living with them for a few days in the mountains was great. We did a short, 90-minute training run around the slopes of Aiguille du Midi, a route full of fantastic views and awesome wildlife. We picked up our kits, did a trip to the expo, dropped off our special needs bags to the organizers, soaked in the pre-race energy, and enjoyed the lovely town of Chamonix. Race day was August 28 which was also my daughter Yana’s 4th birthday. We had a small celebration Friday morning and were so happy to spend her birthday together as a family in a wonderful place surrounded by mountains and glaciers. It was just pure beauty.
THE TRAIL THEY CALL TRAIL DU MONT BLANC! Gunstart was at 6 p.m. The sun was still out and the weather was warm. Some 2,300 plus runners from 87 countries ran with all their hearts with only one goal: to finish the daunting challenge in less than 46 hours. The starting area was so packed that it took
UTMB CUT-OFF TIME
41H,10M, 48S
IGE LOPEZ’S I continuously & RONALD climbed the summit WANGWANG’S in the dark until I felt FINISH TIME my pace was getting 20H,05M, slower and people were passing me 59S FASTEST UTMB easily. TIME (MALE)
us 10 minutes just to cover 100 meters. But the energy was so great! People throughout the town of Chamonix were cheering. Loud cheers at the hotels, cafes, stores, and parks around the area were heard. It was so much fun! As a spectator, you can see the throngs of runners along the route. Throughout the race, I could hear different languages being spoken by the runners. The terrain of the course changed dramatically as we ran from France to Italy to Switzerland and back to France. From deep lush forests to rocky singletracks to lots of roots and mud it was definitely one epic adventure run. Climbing up and running down 11 peaks throughout the whole 168-km trail was a surreal, exhilarating experience. The first few kilometers were pretty managaeable but I was just an hour shy
SET BY DACHHIRI DAWA SHERPA OF NEPAL, IN 2003
22H,37M, 26S FASTEST UTMB TIME (FEMALE) SET BY RORY BOSIO OF THE U.S., IN 2013
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FINISHERS OUT OF 722 RUNNERS IN FIRST UTMB RACE IN 2003
At the second to the last mountain, I hit kilometer 144 in Catogne, Switzerland (2,027 meters) in the early hours of the morning. I continuously climbed the summit in the dark until I felt my pace was getting slower and people were passing me easily. I sat down to catch my breath as my heart rate was quite high for such an aerobic pace. As soon as I did, I automatically shut down and slept while holding on to my trekking poles. I dreamt that I finished the race and I was celebrating. But I was questioning it because it was still night time and I was still in the middle of the mountain. I woke up with a shock. I checked my Suunto. I slept sitting up, holding my trekking poles for almost 40 minutes. I panicked so much that I rushed up the mountain, and ran downhill while constantly glancing at my watch to check if I can make the cut off in decent time. I caught up with my teammate Roland Wangwang on the approach to Tete auxventsback in France, which was at 2,130 meters and marked kilometer 155 of the course. It was so close to the finish line in Chamonix and we knew we would make the cutoff. We decided to run together to the finish as we both wanted to savor the last few hours of this majestic course. We took selfies and pictures of our surroundings. We circumnavigated three countries in almost two days. This was a feat we had dreamed of. We wanted to cherish this experience. By 11:10 a.m. of Sunday we crossed the finish line of the 2015 Ultra Trail du Mont Blanc after 41 hours, 10 minutes, and 48 seconds of running, fast hiking, walking. It is my best race experience so far. I hope to do the UTMB again. If the trails excite you and doing very long hikes and runs with only a hydration pack on you to survive the challenge, UTMB is a must-do. It redefined ultra-trail running for me. It changed my life.
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MARATHON NO. 14:
OSAKA MARATHON BY JAYMIE PIZZARO
Hello. My name is The Bull Runner and I am a marathon addict. Some women collect designer bags and shoes. Others are obsessed with jewelry, wine, and other finer things in life. I collect 42k medals. I sincerely believe that nothing can beat the adrenaline rush and emotional high of crossing the finish line of a marathon.
Just some of the Filipino runners running Osaka Marathon
Why do I do it? I love the marathon journey. I enjoy starting a program, slowly building the mileage and witnessing my own growth each week, and discovering more about myself in each and every race. It’s only when I’m alone out there that I come face-to-face with my demons and conquer them with every step. At the finish, it’s as if I’m flicking the finger at life’s challenges saying: “F-you, suffering and pain! I win again! Ha!”
TO OSAKA OR NOT TO OSAKA?
Earlier this year, I had the opportunity to run the Boston Marathon then the Buffalo Marathon, exactly a month apart. By the time I returned, my body was telling me to rest, while my bullheaded brain was eager to run the next race. I registered for the Osaka Marathon in June, undecided if I would race or not. I had time to ponder on this, since the race was still in October. I ran thrice a week, without pressure, waiting for my body to give me the go-signal that I was fit to run another 42k. By August, I started to see those signs. My speed, which I think I left behind at the bottom of Heartbreak Hill in Boston, came back. The tightness and heaviness in the hip flexors and ankles slowly lifted. Anxieties over the past races had been replaced by confidence again. I was finding my rhythm. With exactly two months left to train for Osaka Marathon, I committed to it. But I promised myself that this race would be all about enjoying the experience. No target pace. No lofty goals. Just enjoying running again. Train ride to race start
I finished the race along with Super Mario! The long walk towards our corral
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THE START
I stood at Osaka Castle Park, the starting line, along with 33,000 other runners awaiting the gun start. The mood was festive and the temperature was a comfy 15°C. I felt great despite the butterflies in my tummy. No matter how much you train, you never know what can occur in any of those kilometers. You could have blood blisters explode in your socks at Km 19 (flashback to Buffalo), cramp at Km 31 (just like in Tokyo), or trip and land on your knees at Km 32 (Yup, that happened in Berlin. Thank God for handsome German runners who pull you up from your fall of shame!) Who knew what craziness could happen in Osaka, right?
THE RACE
The gun went off and I ran. The course took us through the beautiful, clean, and rolling city streets of Osaka. There were only two major climbs that I recall. First at 5k, which was long but manageable, and the second at a cruel 37k, which was around 200m long, steep and had some headwind. The rest of the course was flat or downhill, which made for a wonderful course. If you ask me, I’d take rolling courses over flat roads anytime. The changing course allows the legs to use different muscles and, I don’t know about you, but I just love gentle descents that have you screaming “Wheeeeeee!” if only in your head. Spectators, sometimes three to four rows thick, filled the roads handing out food like sushi, bean buns, and fruits. Noticeably different in this race, compared with races in Western countries, was how quiet the crowd was. While hundreds of locals came out to support the event, there was none of the wild cheering and screaming you get from Western countries. It was all smiles, gentle words, and, as I mentioned, tons of food! With the 15-minute wait to use the portalets in the Tokyo Marathon, I wondered what it would be like in Osaka. To my surprise, the portalets were plentiful and quite organized. It was the first race I joined that provided information on how many kilometers it was to the next portalet. Don’t you just love the Japanese? I ran at a steady and comfy clip enjoying the sights and sounds of Osaka. Without any time goals, I didn’t feel the need to look at my watch. I felt no tightness in my legs, no blisters nor chafing—just no problems at all! Midway through the race, I found myself singing happily to the tunes on my iPod and smiled to myself at how lucky I was to be running this marathon.
14TH FINISH
I crossed the finish line in four hours and 45 minutes. Not my best time and not my worst, but it was truly one of the more pleasant race experiences I’ve had. I guess sometimes, it’s when you let go of your goals and expectations that you give yourself the chance to fly. I wore my 14th finisher medal around my neck thankful for yet another marathon. My name is Jaymie, The Bull Runner and I am a marathon addict. On to marathon number 15.
PHOTOS COURTESY OF JAYMIE PIZZARO.
After receiving my Finisher’s medal and towel
POWER OF TIME PHILIPPINE TRACK AND FIELD STARS PATRICK UNSO AND JESSON RAMIL CID TEAM UP WITH ASICS TIME TO TRAIN HARDER AND STRATEGIZE SMARTER IN THEIR CONSTANT RACE TO ACHIEVE PERSONAL BESTS. B Y R E N E V I L L A R TA ✴ P H O T O S B Y O C S A LV A R E Z
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I told myself that God will restore my strength and that I will be able to train as I used to do.
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SPECIAL THANKS TO PHILIPPINE SPORTS COMPLEX FOR THE SHOOT VENUE.
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Patrick “Pach” Unso
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Making a better version of yourself is your greatest achievement. The only way to do this is to devote time to what you love to do and give it your best shot.
Jesson Ramil Cid
Patrick “Pach” Unso and Jesson Ramil Cid are Philippine track and field stars who have yet to reach the apex of their careers. They are driven to achieve higher marks within the region and hopefully reach their ultimate goal in making it to the Olympics! Coaches Sean Guevara and Arniel Ferrera are two young promising coaches playing significant roles in shaping Philippine sports and guiding our team in their quest. It’s fitting that these personalities have been chosen as ambassadors of ASICS Time, a Japanese timepiece company that uses a technology known to have an incredibly accurate timekeeping method that you’ll never have to interrupt an intense training session for technical difficulties like resetting your lap time. Its watch collection is laden with all of the functions and convenience needed by athletes. “Number one element for wining in track and field is time versus speed. You are only as good as your previous time. We were with Pach and Cid during the 28th SEA Games in Singapore last June and we witnessed how they performed. They make perfect ASICS Time ambassadors so we gave them the tools to help them train better and perform faster,” said Judith Staples, marketing manager of ASICS Time Philippines. Pach Unso and Jesson Cid both know that success is determined by skill, training, determination and using all the aspects of time to their advantage.
THE ATHLETES PRINCE OF PHILIPPINE TRACK & FIELD Pach Unso’s rise to athletic prominence begins with his father, Renato Unso. The elder Unso (now PATAFA Secretary General), was the Philippine 400-meter hurdles record holder (clocking in at 51.26 seconds) at the 1983 Southeast Asian Games. The record stood for 32 years until Fil-American Eric Shauwn Cray broke it (with a time of 49.12 seconds) last June in the 2015 Southeast Asian Games in Singapore. The younger Unso is the 110-meter hurdles Philippine record holder with a time of 14.20 seconds clocked also in the 2015
Southeast Asian Games, breaking the record of Cray, the athlete who broke the elder Unso’s 400-meter Philippine record. Unso, now 23, stands at 5’11 and could very well play collegiate basketball, another sport which he excels in, but athletics beckoned because of his father’s involvement in it. Since 2011, Unso has reset the Philippine record for the 110-meter hurdles. In the last six months alone, he’s shattered his own Philippine record twice, from a 14.28 last March at the Palarong Pambansa to the 14.20 in June. His interest in athletics was piqued at age 11, after accompanying his father to track meets. As a teenager, he hauled in medals for his athletic achievements, from the weekly PATAFA relays to the Manila Youth Games and the international school meets. Upon entering college, Unso was a force to be reckoned with. As a member of the UAAP Junior Team in 2010, he garnered seven gold medals and broke five records. In that same year, he won four gold medals and broke three records in the Palarong Pambansa. In his second year at De La Salle University, he broke the national record of 110-m hurdles at age 19 in the 2011 SEA Games. Unso soars from strength to strength by keeping track of his schedule. “I wake up at 5 a.m. Eat breakfast, shower, and head to my 6 a.m. training. We train for two to three hours depending on what we are targeting: speed, speed-endurance, strength, technique,” says Unso. “With every workout, we need to know our time. In running, time is everything. Winners aren’t judged by how graceful your form is, though with better form you get better results. Only who is faster matters,” he adds. Unso uses a GPS watch that he says gives him better accuracy on his splits. “The goal
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is to maintain the time of your previous run, or improve your time. We need to have the right balance of a good timed workout and the rest interval after it, so we can do quality runs every time.” Unso hopes to qualify for the Olympics in 2020. As he pursues his dream, he hopes to serve as an inspiration. “I want to be able to inspire others to give their best in everything they do, even when they don’t win,” he says. “Making a better version of yourself is your greatest achievement. The only way to do this is to devote time to what you love to do and give it your best shot.”
GOLDEN BOY OF SOUTHEAST ASIA One young Ilocano is making his mark as one of the best decathletes the country has ever produced. Jesson Ramil Cid, known as “Cid” to many, is a talented athlete who specializes in decathlon, a demanding sport consisting of 10 track-and-field events, namely the 100-meter relay, long jump, shot put, high jump, the 400-meter relay, 110-meter hurdles, discus throw, pole vault, javelin throw, and 1,500-meter relay. The events are spread over a two-day competition. Cid, 24, made a name for himself as one of the most decorated athletes in UAAP meets, the Palarong Pambansa, and the Southeast Asian Games. “I started to get really serious in athletics when I won the ‘Most Valuable Player’ award in the UAAP meets in 2012,” Cid says. “The following year, I broke the Philippine record in the Decathlon at the Palarong Pambansa. Athletic officials invited me to represent the country in international competitions,” he adds. Cid’s training regimen under coach Sean Guevara and his exposure to international meets improved his decathlon performance. This was evident in the 27th Southeast Asian Games in Myanmar in 2013, where he broke past the 7,000 points and snatched the gold, and set the Philippine record of 7,038 points, earning him the nickname “Golden Boy of Southeast Asia.” He underwent a series of minor surgeries on his knee and Achilles tendon while training for this year’s Southeast Asian Games. “With these surgeries, my mind was telling me that I can still compete, I can still run, I can still win; but my body wasn’t cooperating with me,” says Cid. “I told
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COVERSTORY which your body transitions from aerobic to anaerobic exercise as the exercise intensity increases. The heart rate at this point is called the AT Heart Rate.
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myself that God will restore my strength and that I will be able to train as I used to do,” he recalls. He managed to win a silver medal in June in Singapore. Time management played a vital part in Cid’s school and sports commitments. Coach Guevara attests to Cid’s work ethic. Cid, a 2013 graduate of Far Eastern University (FEU) with a bachelor’s degree in education, balanced his training and studies especially during his last semester when he had to travel once a week to Manila from Baguio to fulfill one remaining subject in FEU. The months-long time span of their preparation reflects the rigidity of their training schedule and the discipline required. Coach Guevara explains: up to four months are required to prepare an athlete. “It takes us four to six hours a day of training during the preparation period. This period is then broken down to two phases: the General Preparation Phase and Specific Preparation Phase,” says the coach. The next three months are known as the Competition Phase. “Competition period is broken down to Pre-Competition Phase and Competition Phase. Training time per day is reduced to around two to four hours in this period. In the last two weeks before our major competition, training is reduced to one to two hours a day. Strict timing in training is essential in gearing up the athletes for competition,” adds Guevara. Cid values his time and takes pride in his athletics. His laser-sharp focus and goal of making it to the Olympics four years from now is a function of effective time management and training. We’re optimistic Cid can do it. 18
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THE COACHES
SEAN GUEVARA Coach Sean Guevara who, besides being a Certified IAAF (International Association of Athletic Federations) Level 4 Coach specializing in Jumping and Level 3 specializing in Multi-Events, is also the Standing National Record holder in High Jump since 2005, a Southeast Asian Games bronze medalist in 1999 and silver medalist in 2001. He has coached Jesson Cid since 2012. “I give importance to my athlete’s welfare by developing him not only physically but also mentally and morally. We set our objectives together. I share all the plans and programs in training. I ask feedback for me to make changes,” says Guevara. “Sometimes I need to shift into authoritarian type especially when the safety of athletes is at stake,” he adds. Early goal-setting is the key to coachtrainee’s efficient time management. “The time and effort we put in now saves us an enormous amount of time, effort, and frustration in the future. Prioritizing what needs to be done is important,” he adds. Guevara and his charge Cid believe that sports watches play a vital role in recording an athletes’ progress. Split times, lap times, and a heart rate monitor are essential tools for an athlete and coach. By inputting the runner’s running data and gender, it calculates the “AT (anaerobic threshold) Heart Rate” of the runner automatically. The data enables the runner to train efficiently and effectively. “Anaerobic Threshold” refers to the point at
ARNIEL FERRERA Another track and field coach who values the importance of time-based training is Coach Arniel Ferrera, former Southeast Asian Games hammer throw champion. As Ateneo de Manila’s throwing coach from 2008 to 2011, he elevated the school into its best all-time performance in throwing events. He coached Team Sabah Malaysia during their training camp in Baguio City in 2013. He was recently appointed as an official PATAFA Coach, and mentored his two talented siblings, Kenneth Grace (multiple UAAP gold medalist from 2007 to 2011) and Cristelle Jane Ferrera (UAAP hammer throw champion in 2014). In the hammer throw, timing is essential. The shortest time you are able to execute the right technique results in the fastest and quickest throw. With the right watch, he and his wards are able to record more accurate and reliable data. “A watch that gives stopwatch functions with the ability to record your split times is top on every track athletes’ priority,” Coach Ferrera points out. The “start-stop-repeat” functions are a must. Aside from cataloging lap and split times, most watches have advanced multisports function, Bluetooth capability, and quickly expanding memory banks to store training records for review. A heart rate monitor watch puts an athlete in charge of his training by allowing to effectively monitor their heart rate. It can be used catalog lap and split times, personalize heart rate target zones, and tally calories burned—all of which create a systematic approach to training and pushing their limits in a smart, quantifiable manner. With essential training tools available, Ferrera believes that discipline, hard work, and dedication are keys athletes need to reach their potential. “Make no excuses in training. Every athlete should train hard so they can win easy,” is his mantra. ASICS Running watches taking such a heavy load off of your other concerns, you can put more energy and attention into what really matters—that is, getting the most out of your workout thus, improving your speed and time!
Coach Sean Guevara and Coach Arniel Ferrera
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MAURIZIO BELLIN, FULL SPEED AHEAD SALES DIRECTOR FOR EUROPE AND A FORMER PROFESSIONAL CYCLIST, SHARES WITH ENDURANCE SPORTS HIS BIKE ADVENTURES AND THE PROMISING FUTURE THAT HE SEES FOR FSA.
INTERVIEW BY SARAH MORAN
hen and how did your love for bikes begin? My first bike was when I was three years old. It was an Urban bike. Together with my grandfather, we tried to rebuild that bike into a road bike. I was a fan of road bike races so at six, I joined my first road bike race and won. I became a professional rider when I was 23. I rode Milan to San Remo in 2007 and many races after. After two years of being a professional cyclist, I decided that I really need to change something and grab other opportunities. FSA at that time was my technical sponsor. I met Claudio Mara, FSA’s general manager and we evaluated the opportunity for me to join FSA not as a professional cyclist but as an employee. So I started with the company at 26 and now it’s been more than seven years.
Do you still race from time to time? Yes, but [I do] just amateur races. I don’t have much time anymore because I travel a lot so I just few races—mountain bike and road, triathlon races as well. But just for leisure.
How’s your experience so far as Sales Director of FSA? It’s a tough market. FSA makes a lot of 20
ENDURANCE SPORTS | WWW.ENDURANCE.PH
great products. We make chains, headsets, cranksets, and wheels. But for every single category, we have the know-how and technology especially because of the experience we gain from the professional riders. For example, we got a lot of feedback from the likes of Peter Sagan and Alberto Contador. These guys are helping us build the right product for every single category.
What sets FSA apart from other cycling brands? We do not want to be different. We just want to build the best products for the riders in order to get the best performance from them. If you have the right products that provide great performance, I can tell you, the market will recognize your brand and they will join you. We listen to the riders; we listen to the stories of their performance.
What are you most proud of about your brand? I’m actually proud about something that happened even when I wasn’t with FSA yet. I was still a professional rider and I was talking about the carbon cranks because FSA is the first brand ever to introduce that carbon technology into the crankset market. So that’s the reason why even when
How complex is it coming up with a new line of products? Everything starts from the feedback that we get from professional riders. The first step is to collect the feedback, put the ideas together and then create the product. There’s the engineering, the technology to build up the prototypes of those products. We make everything in-house. We improve the design then do wind tunnel testing because the dynamics is very important. Then we build the prototypes and test not only in the labs but also with the professionals. For example, Mark Cavendish has been riding our bike since February, so that’s almost a year and we’re not yet selling to the market. So from the first feedback until the product is ready to be sold, it takes a year or more than a year if the product is complicated.
What’s the secret to the company’s success? Social media is really important. I met with a lot of dealers and I always discuss with them the importance of being active on Instagram or Facebook and posting the products that they have in the shops. Engagement is key to bringing in people to your shops.
How do you envision FSA in the next few years? I want to see FSA at the same level with good companies such as SRAM and Shimano in terms of performance andvv competition.
PHOTOS COURTESY OF SARAH MORAN AND RAIZA CABUGWANG
RARING TO GO
BLAZING A TRAIL IN CYCLING EQUIPMENT SEVEN-YEAR FEEDBACK SPORTS INTERNATIONAL SALES MANAGER FORD ISBEY SITS DOWN WITH ENDURANCE SPORTS & DIVULGES HIS COLORFUL JOURNEY WITH THE PREMIER CYCLING EQUIPMENT BRAND, PLUS THE EXCITING THINGS THAT ARE IN STORE FOR THE COMPANY.
BY RAIZA CABUGWANG
Have you always been fascinated with bikes? My first bike was a Schwinn Stingray banana seat with one of those three-speed shifters in the center. It was a Christmas present. As I grew older, I knew I would be in sales so I ventured into real estate. When we moved to Colorado, I became an avid cyclist and by then, I realized cycling was the path I wanted to tread. I competed before, but stopped since I had a bad crash. Feedback Sports allows me to work from home, plus travel too.
What’s your most memorable moment with Feedback Sports? I would say our travels. Sometimes I pinch myself that I have a job that gives me the opportunity to travel. Our trip to Ecuador where our owner [Doug Hudson] and his wife competed in a mountain bike race
What does it take to come up with a new product line? We ensure that our products are 100 percent right before we bring them to the market. Our owner, Doug Hudson, has a masters in engineering and he’s very methodical. We look closely into the products’ details, hence their high quality and professional construction.
How do you use your customers’ comments to improve your products? was amazing. We got to stay at the base of the Cotopaxi Volcano and the terrain and scenery was just absolutely astounding.
What sets Feedback Sports apart from all the other cycling brands? We’ve built our reputation on high quality. We are trusted by a lot of mechanics, teams, and consumers around the globe, mainly because we have very minimal product issues. We ensure a tight quality of product construction, pay attention to sales details, and build long-term relationships with our distributors.
Which of Feedback Sports’s outstanding products is your favorite? All of our work stands have excellent function but the Pro-Elite Work Stand is my favorite.
“We We Weensure ensure ensurethat that thatour our our products products productsare are are100 100 100percent percent percent right right rightbefore before beforewe we webring bring bring them themtotothe themarket. market.” market.
We get a lot of suggestions from consumers online through forums, blogs, and Facebook and we take them to heart. We respect the feedback from the mechanics in the field. We have products that we’ve given to mechanics for testing and got feedback thereafter.
How significant is social media to your business? It’s huge. When we launched the Omnium trainer, I got texts from friends asking where they could purchase one. Social media has played a great role in connecting us directly to our customers and followers. We have a marketing department that manages everything, from monitoring Facebook and Twitter posts down to tracking our online statistics.
What do you think is the impact on the Philippine market of your 2016 product presentation? For YKKBikes to be able to get all those dealers in one room and tell them about our brand at one time is huge. The Omnium trainer seemed to have drawn a tremendous amount of interest so if YKKBikes promotes it, I’m sure the dealers will feel the need to have a greater depth of Feedback Sports products in their store. Maurizio Bellin and Ford Isbey came to the Philippines for the first time last October 15 to grace the FSA and Feedback Sports’ Presentation by YKKBIKES at the Discovery Suites, Ortigas Center, Pasig City. For Endurance Sports’ event coverage, turn to page 30.
FEEDBACK SPORTS PRO-ELITE WORK STAND
ENDURANCE SPORTS | WWW.ENDURANCE.PH
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A JOURNEY OF A LIFETIME WITH DE ROSA
THE STORY OF ITALY’S DE ROSA BICYCLES BEGINS IN THE AFTERMATH OF WORLD WAR II AND CONTINUES INTO THE 21ST CENTURY— WITHSTANDING THE TEST OF TIME AND COMPETITION. BY SARAH MORAN
1953, STEEL
Italy was recovering from World War II and a racing bicycle was still a luxury. The only available material for making frames was steel.
1991, TITANIUM
Master frame builder Ugo De Rosa with the great Eddie Merckx
It was only in the second half of the 80s that the bicycle underwent transformation not only in shape but in content. Titanium frames distinguish themselves for their elegance, neatness of form, and reliability. These make the De Rosa EOS and XS titanium frames stand out.
1996, ALUMINUM
Ugo De Rosa and titanium master builder Doriano De Rosa
young Cristiano De Rosa
Aluminum alloys were used on frames for road bikes, sometimes too superficially. To avoid this pitfall, De Rosa began making alloy frames only when that material had no more secrets for him. Masterpieces such as the Dual and Merak took shape, frames that are appreciated all over the world.
NUOVO CLASSICO
References: http://www.derosa.ph http://www.italianways.com/ugo-de-rosa-master-frame-builder/
Check out the 2016 Line of De Rosa Bikes here: www.derosa.ph • www.fb.com/derosaph • instagram.com/derosaph 22
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2000, CARBON
The success of these innovative frames, a perfect equilibrium of performance and comfort, met the demands of modern cycling, in competitive and amateur fields.
CINQUANTA
The first all-carbon frame weighing only 1,050 grams, the “Cinquanta” is a highly special racing frame, possessing the rigidity of a monocoque, and high riding comfort.
2013
The 60th anniversary is celebrated with the publication of the book Sessanta in English and Italian. Four models of the Black Label line were also launched.
2014
Carbon is the evolving material. You will see the difference among manufacturers because the methods of composition of the fibers, different resins, and methods of bonding are the bases on which they diversify and compete. Thus, the ultimate road racing machinePROTOS was born. The end result of such renowned skill and evolution of unparalleled know how.
PHOTOS COURTESY OF CORSA CYCLES
n 1947, 13-year-old Ugo de Rosa would hang out in the workshop of his relative Filippo Fasci and dream of building a bike and becoming a cycling champion someday. Six years later, as Italy recovered from World War II, De Rosa launched his own bike manufacturing business. Decades later, he continues creating bicycles with the same strength, desire, and enthusiasm as in those early years. De Rosa, now 81, is still convinced that the bicycle has room for improvement. “I want to contribute to the evolution of this fascinating vehicle, which is at the same time so simple and so complicated,” he says. For the past 60 years, De Rosa has brought his business from a small workshop to one of the world’s finest companies in the cycling world. His charismatic figure is closely linked to the Italian racing bicycle. His name is part of a restricted list of frame artists and animators of that “movement” of the 1960s, who were decisive in the success of Italy as a leading bicycle manufacturer. Some of the great cyclists who have trusted the De Rosa brand are famous Giro d’Italia cyclist Raphael Geminiani, who met de Rosa in 1958 and who immediately wanted him to be a mechanic of his team; Van Looy, the King of Fast Finishes; Gastone Nencini, Gianna Motta, and Eddy Merckx. In the 1970s and 1980s, Italian steel bicycle frames were what American bike riders coveted. “Italian bicycles were a way of being Italian, without never leaving the streets of America,” says Ron Miriello, an American graphic designer, artist, and speaker, who also happens to sculpt and document the influences and traditions of Italian craftsmen, and is a fan of De Rosa. “If you’re lucky, you only get married once. For 30 years, my De Rosa has been my only wife and will forever be my one great love,” says Miriello. Today, De Rosa lives by his philosophy that nothing extraordinary is ever borne from a formula, but by imagining what is not there and doing it. His wife Mariuccia, and sons Danilo, Doriano, and Cristiano, are into the family business with the precise aim of increasing the prestige of the De Rosa brand each year. Owning a De Rosa bicycle is like owning a great piece of Italian cycling heritage and history. The De Rosa steel bicycles is like a precious family heirloom that you can pass on to the next generation and to the many more that follows.
DE ROSA EVOLUTION
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Lezyne Blox 23 + + + + + + + + + + + + + + + + + +P1,200 + +| Bikezilla, + + +YKK+Bikes + + + + + + + + + + + + + + + + + + + + + + + +Make + +a quick + +bike+ fix+possible + + with + + + + Lezyne’s Blox 23 multi-tool, a + + + + + + + + + + + + + + + + + +portable + + +multipurpose + + + + + + + + + lifesaver that + + + + + + + + + + + + + + + + + +comes + +with + hex + +keys, + three + +spoke + + + + wrenches integrated into a stainless + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + steel chain breaker, a tire lever, + + + + + + + + + + + + + + + + + +screwdrivers, + + + +and + bottle + +opener + + + + + your+ + + + + + + + + + + + + + + + + + + + + +for+heading + + hassle-free + + + +to + destination. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + BANK ON+THESE + + + + + BIKE + + ESSENTIALS + + + + + + + + + + + + + + + + + + + + + + FOR A SAFE AND SMOOTH RIDE. + + + + + + + + BY RAIZA CABUGWANG+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +Lezyne + + +Macro + + +Duo + + + + + + + + + + + + + + + + + + + + + + + P2,900 | Bikezilla + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Defeat the dread of driving your two-wheels in the dark +with + Lezyne’s + + +Macro + +Duo, + a+compact + + and + powerful + + + 2-in-1 + + + + + + + + + + + + + + + helmet light that emits a maximum of 400 lumens up + + + + + + + + + + + + + + + +front + + + + + + + + + + + + + + and five lumens in the rear. Its versatile CM helmet mount +follows + + the + line-of-sight + + + +for+optimized + + +night + riding. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +Biknd + + Helium + + + + + + + + P30,000 | Trek Bicycle Store Manila + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Biknd’s Helium road bike travel case + + + + + + + + + + + + + + + + + + + +comes + +to + +rescue + +with + its + light, + + your + + + + + + + + + + + + + + + + + + + +flexible + + materials, + + + and + strategically + + + + positioned rigid reinforcement. + + + + + + + + + + + + + + + + + + + +Weighing + + +9 kg+(19.8 + lbs), + +it makes + + + + + + + + + + + + + + + + + + + + + + +it easy + +for+you+to+abide + by + airlines’ + + + strict baggage weight restrictions. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
LET’S GET DOWN TO BIKING BUSINESS!
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + Short Sleeve +Storck + +Jersey + + + + + + Race +P6,680 + +| Storck + +Store + Manila + + + Slip on Storck’s short-sleeve + + + + + + + + + got a snug +race +jersey + +that’s + + + + + and secure fit while you cycle, +thanks + +to its + ultra-ergonomic + + + + + cut, textured, quick-dry inner +lining, + and + +breathable + + +mesh + + +side+panels + +to+keep + your + + skin+ dry and sweat-free. + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + MTB + Scott + + + + Team + + +Boa + P8,000 | Unison + Pedaling + + +through + + rough + + + + terrain + + can + be + tough + +and + + taxing. Trim down foot + + + + + + + + + tension while winding + your + +way+up+and+down + + + + the + trail + +with+this + pair + that + + has comfort as its middle + name. + + It+features + + a+sleek, + + + asymmetrically + + + + +conforming + + + + microfiber + + + upper + +and + an+ + adaptive fit pattern with + Boa + IP1 + reel + +at the + top + and + + midfoot . When combined + with + +a lower + +anatomic + + +fit + + strap, + +it + + +to your + +foot+ adapts + shape. + + + + + + + + + + + + + + + + + + + + + + + + + +
Bikezilla facebook.com/BikezillaPH • YKKBikes ykkbikes.com • Storck Store Manila facebook.com/storckbikesPH Trek Bicycle Store Manila facebook.com/TrekBikesPH • Unison unisonbikes.com
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
PHOTOS COURTESY OF LEZYNE.COM, BIKND.COM, STORCK-BICYCLE.CC, SCOTT-SPORTS.COM.
+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +
BIKE REVIEW
CIELO 29“ MOUNTAIN BIKE + LAUF TR 29 FORK he Cielo 29 Mountain Bike with the Lauf Trail Racer 29 fork is Biketown Cyclery’s latest bespoke offering. The slender orange steel frame and the unique lines of the fork are real head turners.
THE BIKE Cycling industry icon Chris King had actually started building steel Cielo racing and touring frames in 1978. That took a backseat when the demand for his sealed bearing headsets grew. The Cielo marque was revived in 2008. To date, their bicycle frames are still built by hand at their workshop in Portland, Oregon to ensure the highest quality. Their mountain bike is a cross-country hard tail frame that combines the visual appeal of a steel-welded frame with the modern design considerations of a 29er. It also features adjustable dropouts that allow various drive train options.
THE FORK Lauf Forks hails from Iceland. Company founder Benedikt Skulason’s love for mountain biking, coupled with his engineering background in high performance prosthetics, gave birth to the concept of Lauf’s eye-catching fork. Lauf is Icelandic for “leaf,” which symbolizes the underlying leaf spring design concept of the fork. This can also be seen in the parallel composite leaf springs or ”spring stacks.” Its unique design eliminates all moving parts, making it frictionless and maintenance-free. The TR 29 offers 60mm of travel and is suited for modern lightweight cross-country frames.
THE COMPONENTS The rest of the bike’s build is top notch. The entire drive train is a Shimano XTR 2x10 with matching XTR trail hydraulic disc brakes. Since it’s a Cielo, the hubs and headsets are by Chris King as well. The total weight of the bike clocks in at 24.5 pounds.
THE RIDE SO HOW DID IT RIDE?
FORK
BIKE
26
LEON PECKSON
Literature Teacher, University of Asia and the Pacific MTBing since 2010 CURRENT RIDE: 2010 On One 456 Summer Season (steel hard tail)
“Certain lines and corners taken with less commitment would feel the fork wobble.”
“60mm of travel is perhaps true on paper but it certainly doesn’t feel like that much travel.”
“But sections of the trail I was familiar with would have me riding hard and the fork would respond by absorbing the trail sufficiently.”
“It has to be pushed and shoved to finally acknowledge that maybe it ought to give a little here or dampen there so as to help you do what you set out to do.”
“The bike is a joy to look at but even more of a joy to ride.”
“I’ve not seen so much consistently tasteful design work on a bike anywhere else.”
“The frame’s great mix of stiffness and flex, combined with the 29” tires gave trail riding comfort and confidence that is a testament to bike’s superb construction.”
ENDURANCE SPORTS | WWW.ENDURANCE.PH
“What a darling she is on the turns. She breezes through single track in rippling mirth.”
TEST RIDE NOTES The testers are of similar height suited to the bike size. As with our previous test, it was done on a track that both riders were familiar with, the Heroes Bike Trail in Taguig City. This would allow a common frame of reference based on the trail and the impressions of the ride.
VERDICT The Cielo’s 29” steel frame shines on the trail and is a classic combination of form and function. The Lauf fork, with its unique engineering that drives its equally distinctive look, seems to favor smoother terrain. But with years of riding traditional forks, it’s worth giving more time on it to see what it can really do. Biketown Cyclery is located at 2240 Chino Roces Ave., Makati City, (02) 261-7392 Price available upon request. Additional websites: http://cielo.chrisking.com/ http://www.laufforks.com/
PHOTOS COURTESY OF TJ PARPAN III
TJ PARPAN
Publisher, Polo Tri Team MTBing since 2008 CURRENT RIDE: 2009 KHS XCT-555 (aluminum full suspension)
FILINVEST CITY ENDURANCE WEEKEND
OCTOBER 3-4, 2015 | ALABANG, MUNTINLUPA CITY PHOTOS COURTESY OF FACEBOOK.COM/FILINVESTCITYOFFICIAL AND JAMIL BUERGO. .
Randy Benosa of Team BMC topped Filinvest City’s Endurance Weekend by covering 72 laps of a six-kilometer road and trail route on his bike in 24 hours in the solo category. Team SPDESIGN Builders Cycling Team, which consisted of Aldrin Pajo, Garlan Romarez, and Wilfredo Cuelo, came out triumphant after 80 laps in one full day in the three-man team category. They were among the mountain biking enthusiasts who gathered in Filinvest City in Muntinlupa last month for the third edition of the Endurance Weekend race. Participants were grouped into solo and threeman team categories and had to cover as many loops as they could of the six-kilometer route in six, 12, or 24 hours on their bikes. The road and trail route consisted of a variety of uphill and downhill slopes, a reservoir climb, tree-lined trails, and waterways. Visit facebook.com/FilinvestCityOFFICIAL for the full race results.
Bike buffs, we totally get your need for speed to break your PR or beat your rival’s cycling time, but don’t compromise your own well-being and comfort either. Because safety comes prior to speed, let the Kabuto Gaia R helmet be your cycling guardian. Specifically designed and innovated for the Asian head shape, it’s guaranteed to give safety, comfort, proper fitting, and durability. This helmet is crafted for impact absorption, chinstrap strength, and roll-off test to qualify for both domestic and international standards, such as the Japan Cycling Federation’s. The Kabuto deflects stress caused by unnecessary ride pressure, thanks to this head gear’s capacity to maintain the best air route and aerodynamics. The Kabuto’s flexible XF-3 adjuster can be altered to four different levels. It also has a sweat pad to say so long to perspiration while pedaling.
Kabuto Gaia R Price Available Upon Request Distributed by Comet Cycle Center Inc.
ENDURANCE SPORTS | WWW.ENDURANCE.PH
PHOTO COURTESY OF EBAY.COM
RIDE SAFELY & SECURELY!
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RUN UNITED PHILIPPINE MARATHON 2015
OCTOBER 4, 2015 | ONE ESPLANADE, MALL OF ASIA COMPLEX, PASAY CITY
PHOTOS COURTESY OF UNILAB
Some 12,000 participants hit their target times for the 42K, 21K, 10K, and 5K race categories, thanks to experienced race pacers who guided them to the finish of the Run United Philippine Marathon (RUPM) last October 4. The event was the third leg of this year’s Run United Series sponsored by Unilab ActiveHealth. Crossing the 42K finish line was made more memorable for the 3,000 marathoners with a red carpet lane that led straight into the halls of SM Mall of Asia’s One Esplanade so they could claim their finishers’ medals and shirts in superstar-style. Welfred Esporma clocked in at 3:14:52 making him the male champion while Anna del Rosario, the fastest female runner finished in 4:30:42. Meanwhile, Steve Clarke and Carly Relf were the top male and female foreign contenders with 3:23:10 and 4:32:32 finish times respectively. In the runup to race day, Unilab Active Health gathered the country’s top fitness and medical experts to talk about aspects of endurance running: Dr. Carmelo Braganza on overcoming runners’ diarrhea, Jeaneth Aro of Nutrifit on Fuel Demands of Endurance Sports, and Coach Ani De Leon-Brown on Maximizing Your Training Zones. RUPM was also the venue for the launch of ActiveHealth CarbGel, an energy gel packed with a specialized combination of quick-acting and long-burning carbs to help runners and other athletes sustain their energy during race or training. A product of Unilab, the ActiveHealth CarbGel completes the ActiveHealth nutrition system composed of Enervon Activ, a supplement taken daily to help build stamina and immunity, and Enervon HP, the ideal recovery drink best taken within 45 minutes after a workout. The ActiveHealth sports apparel collection was on display at RUPM. The Run United Series will culminate in the Run United Recovery Run, ActiveHealth’s final race for 2015 on December 12 at Filinvest City, Alabang. For the full race results, visit activehealth.ph/ events_rununited_results.html.
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
2015 GIRO DE PILIPINAS
OCTOBER 9-11, 2015 | SUBIC/BATAAN/ZAMBALES
PHOTOS COURTESY OF FACEBOOK.COM/GIRODEPILIPINAS & PHOTOFARM DIGITAL COLLABORATION.
More than 300 local and foreign pedal pushers hunkered down for three days of serious cycling grit at the 2015 Giro de Pilipinas’ challenge last month. Giro de Pilipinas was organized by 3Q Sports Management Inc., the same group responsible for the success of Tour of Matabungkay and Tour of Vines: Vuelta Dagupan. This multistage race featured one individual time trial and three road races that traversed Subic, Bataan, and Zambales. The participants negotiated a 40km individual time trial (ITT) and covered a 90km flat route during the race’s opening day, followed by an 85km trek from Subic on its third stage, a 16% uphill ride to Mt. Samat, down to conquering the 88km Subic-Bataan-Subic route. The thrill-filled tilt classified the participants into five main categories: the Junior, for amateur cyclists 23 years old and below; the Open, for all male riders regardless of age vying for the highest individual award; the Age Group; the Women’s Open Age Group; and the Team Manager’s category which consisted of cyclists who managed at least seven riders in the race. The joust culminated with LBC Ronda Pilipinas’ Executive Project Director Moe Chulani’s announcement about its formal partnership with 3Q Sports Management Inc. The partnership allows the latter to handle Ronda Pilipinas’ amateur series starting in 2016. With LBC’s support, Giro de Pilipinas looks forward to fully attaining its objective next year. This is the promotion of Subic, Zambales, and Bataan as the next sportscycling capital of the Philippines and Asia. Visit girodepilipinas.com/results.php/raceresults.html for the full race results.
ENDURANCE SPORTS | WWW.ENDURANCE.PH
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2015 EVENT LISTINGS NOVEMBER
8
Safeguard Active 5i50 Triathlon
Milo Marathon (Davao
Duathlon United 2015
FSA & FEEDBACK SPORTS PRESENTATION BY YKKBIKES
OCTOBER 15, 2015 | DISCOVERY SUITES, ORTIGAS CENTER, PASIG CITY
14-15 Powerman
Duathlon Pilipinas
15
Milo Marathon (Butuan
Enduro Sprint
20
BGC Cycle Philippines
21-22 Subic International Marathon
PHOTOS COURTESY OF RAIZA CABUGWANG AND SARAH MORAN
Full Speed Ahead (FSA), one of the manufacturers of worldclass bike components, and Feedback Sports, a Coloradobased manufacturer of bike equipment support systems, unveiled its line of 2016 cycling innovations in a gathering for its Philippine dealers hosted by YKKBikes of Cebu, FSA’s and Feedback Sports’ official distributor in the country. FSA Europe’s sales director Maurizio Bellin expounded on FSA’s exciting products which included FSA’s brand new chain lineup and the Vision Metron wheels. Feedback Sports’ International sales manager Ford Isbey highlighted Feedback’s new bike storage racks and the muchawaited Omnium trainers. To find out more about Full Speed Ahead and Feedback Sports’ new product lines, visit YKKBikes and other FSA and Feedback dealers: Ross Cycle, Sabak Sports & Adventure, GGG Cycles & Trading, Jay’s Bikeshop, Bike One, Gea Mktg Bikeshop, Planet Cycle Shoppe, Narvel Marketing, Decimal Cycle Supply, Velocipede, Glorious Ride, Gran Trail Cycles, Bikezilla, Trail Blazer, Arjan Bicycle Shop, Extreme Bikeshop, and Cyclelogic.
New Balance Power Run 2015
22
Tri United 4
Milo Marathon (Cagayan de Oro
Gatorade Run Manila
28
SunPIOLOgy Run 2015
28-29 Bataan International Triathlon 2015 (Bi3)
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4th Heroes Run 2015
DECEMBER
5 6
Yellow Cab DIY TRI 2015 Milo Marathon (National Finals) (Angeles)
AffiniTea Brown Race Marathon
Biathle 2
12
Run United Recovery Run 2015 Clark Green City Bike It Up Challenge
13 Soleus Run for the Aspins Day 50K 29 Rizal Ultramarathon JANUARY
3 Color Manila Run 9 Corregidor Marathon 10 Cebu Marathon 2016
Corregidor International Half Marathon
31 3rd Sagada Marathon
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ENDURANCE SPORTS | WWW.ENDURANCE.PH
SOLEUS RUN FOR THE ASPINS 2.O
DECEMBER 13, 2015 | CAMP AGUINALDO, CUBAO, QUEZON CITY PHOTO COURTESY OF SARAH MORAN
Soleus hosts another run for dog lovers and animal rights advocates on December 13, 2015 with the “Soleus Run for the Aspins.” Soleus, in partnership with Rundevouz, Inc. is supporting the Philippine Animal Rescue Team’s advocacy to provide decent living conditions for stray dogs, known colloquially as “aspins” or “asong Pinoy.” The run in December will have the 10-k and 15-k distances for male and female runners, and the 600-meter Dog Parade and 2-k Dog Walker for humanand-dog tandems. The 600-meter parade will be for the small- and mediumsized dogs. The 2-k Dog Walker category is for medium- and large-sized dogs. Participants of this 2k category can walk or run with their dogs. Registration is open until November 22 or until slots last. Register online at https://regonline.activeglobal.com/runfortheaspins or through bank deposits to Bank of the Philippine Islands account: Rundezvous Inc., CA 2431-0082-14; or Banco de Oro account: Promax Business Solutions, SA 3501-1762-29. The first “Soleus Run for the Aspins” was scheduled for October 18, but was terminated a few minutes after the 15-k gunstart because of sudden heavy rains and strong winds brought by Typhoon Lando. Kudos to the participants who showed support by calmly accepting the race organizers’ decision to postpone the race, and to Soleus president David “Big Daddy” Arnold, who flew to Manila from Texas, and cheered everyone up.
BROWN RACE MARATHON
DECEMBER 6, 2015 I QUIRINO GRANDSTAND, MANILA PHOTO COURTESY OF MARK ANTHONY GUZMAN LIU
Race organizer AffiniTea, presents their first-ever full marathon, the Brown Race Marathon on December 6. The race is inspired by the Filipino value of patriotism or “pagiging makabayan”. Six Filipino values will categorize the different distances—3k Dream, 5k Passion, 10K Potential, 16K Good Habit, 21K Character, and 42K Purpose. “Nurturing God’s Love, Core Gifts, and Family Relations” is this year’s theme. ARALPINOY.ORG Inc., this year’s beneficiary, is an organization committed to feeding 3,000 malnourished Filipino children from Cavite and Lipa City in Batangas by helping their parents cultivate sustainable gardening of nutrient-rich vegetables to address a family’s food needs. For more details, visit: www. affinitearace.com or call (02) 945-0655/ 0917-861-1425.
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WHERE TO GET YOUR FREE COPY OF CHRISTY’S BIKESHOP 2156 Leveriza Street, Pasay City
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COMET CYCLE 88 Tolentino Street, San Francisco del Monte, Quezon City
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CYCLE ART 610 Quezon Boulevard Quiapo, Manila
GIOVAN CYCLE CENTER 115-C Kamias St., Quezon City (in front of Shell Gas Station) ALL TERRA CYCLERY Ortigas Home Depot, Julia Vargas, Ortigas Center, Pasig A RUNNER’S CIRCLE PH Unit H, Aloha Hotel, 2150 Roxas Boulevard, cor., Quirino Avenue, Malate, Manila BARNEY’S BIKES 5th Level, Gaisano Mall, 8000 Davao City BIKE LINE Unit 401 Westgate Auto Cluster, Filinvest City, Alabang, Muntinlupa BIKE ONE CYCLES #73 Rose Bldg., West Avenue Brgy. Paltok, Quezon City BIKE PLUS Red Fox 2nd Floor, SM Mall of Asia BIKE ROOM PHILIPPNES 2190 Leveriza St., Pasay City BIKE STATION #16 President’s Ave., BF Homes Parañaque BIKE TOWN CYCLERY MAKATI 2240 Chino Roces Avenue, Makati City BIKEZILLA • G/F Celestra Bldg. (Yamaha Yzone), Topaz Rd cor. Opal Road, San Antonio, Ortigas Center, Pasig City • • Unit 4A, GF Robinson’s Cyberscape Alpha, Sapphire Road, Ortigas Center, Pasig City BOC CYCLE MART Km.17 Zuñiga Compound, MacArthur Hi-way, Malanday, Valenzuela
CYCLE LOGIC G/F Bldg C, Units 3 & 4, Garden Enclave, Parkmall, 6014 Mandaue City, Cebu
LGC BIKE EXPRESS INC. ALO Bldg. Faigal Street Guimba, Nueva Ecija
VELOCIPEDE BIKE SHOP Bldg. B. Royal Place, Don Antonio, Quezon City
JOHN WILKIE 621 J.P. Rizal St., Concepcion Uno, Marikina City
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CYCLING ZONE Shell Service Station, AlabangZapote Road, Madrigal Business Park, Alabang, Muntinlupa City
NEW PAULINA’S CYCLE CENTER • Cartimar Commercial Villa II, Pasay City • Paulina 2 Blue Bay Walk Cluster B 118-119 Blue Bay Walk Metropolitan Pasay City
ENDLESS BIKE SHOP MAKATI Taylor St. cor., Arnaiz Ave, Makati City
NEWTON MULTI-SALES 689 Del Monte Avenue, Quezon City
EXTREME BIKE SHOP 88 Panay Avenue, South Triangle, Quezon City
PLANET CYCLE SHOPPE Plazuela de Iloilo, Benigno Aquino Ave., Mandurriao, Iloilo City
GC CYCLIST 534 Quezon Blvd., Brgy 394, Quiapo, Manila
PRIMO CYCLES Rizal Drive corner., Burgos Circle, Taguig
GARMIN CENTER 3/F Millenium Place, Meralco Ave., cor. Julia Vargas Ave., Ortigas Center, Pasig City
GEA MARKETING BIKE SHOP 19 Mabini Street Iloilo City
ROOSEVELT BICYCLE CENTER 223 Roosevelt Avenue, Quezon City
GRAN TRAIL CYCLES • El Molito Commercial Complex, Madrigal corner Commerce Aves., Alabang, Muntinlupa City • Unit 3, Phoenix Gas Station, Daang Hari cor. Molino Road, Bacoor, Cavite • 822Paseo Tesor Bldg., A. Arnaiz Avenue, Makati City
ROSS BIKE SHOP 2195 Leveriza Street, Cartimar, Pasay City
GARMIN CONCEPT STORE 3/F Glorietta 5, Ayala Center, Makati City
SPORTSHOUSE Trinoma, Quezon City • SM Megamall, Mandaluyong City • Mall of Asia, Paranaque City • SM North EDSA, Quezon City • SM Novaliches • Robinson’s Galleria • SM Marikina • SM Fairview • SM Bicutan • SM Bacoor Cavite • SM Sta. Rosa • SM Calamba • SM Lipa • SM Batangas • SM Baliuag, SM Marilao • Robinson’s Malolos • SM Pampanga • SM Clark • Marquee Mall • SM Olongapo • SM Baguio • Baguio Azotea • Robinson’s Palawan • Robinson’s Bacolod • SM Cebu • SM CDO • SM Iloilo-Delgado • SM Iloilo Mandurriao • SM Bacolod • SM Cebu-Consolacion • SM Naga • SM Davao • SM Davao Lanang • SM Gensan
JDRT MULTISPORTS Unit I-9 Solid Gold Commercial Bldg., 4140 Emilio Aguinaldo Highway, Imus City
THE BRICK MULTISPORT STORE Unit 1 Woodridge Apartments, Upper McKinley Road, McKinley Hill, Taguig City
HITCHPRO PHILIPPINES 3675 Bautista St., Brgy. Palanan, Makati City
T&R BIKE SHOP Door 10-CCV-11, Cartimar Shopping Center, Pasay City
JOVEN ENTERPRISES 78, Amang Rodriguez Ave., Santolan, Marikina City
THE VILLAGE SPORTS CLUB El Grande corner Tropical Avenue BF Homes, Paranaque
IRON BIKE No. 484 Gregorio Araneta Ave., Dona Imelda, Quezon City
TREK BICYCLE Two Parkade, 30th St., Bonifacio Global City, Taguig
TIMEGEAR • Level 2, Trinoma, Quezon City • Ayala Center, Cebu
JAMES BIKESHOP #1 President’s Ave., cor. Jackielou Ville, BF Homes Parañaque
TYK ENTERPRISES 57 Ramon Magsaysay Avenue, Davao City
L TIMESTUDIO • L2, Robinsons Place, Ermita • Festival Mall • Robinsons Galleria • Greenbelt 1 • The Shop, Greenhills • Market! Market! • SM Marikina • SM Megamall • SM Southmall • SM MOA • Solenad 2, Nuvali • SM Baguio • SM Clark
JBL BIKE SHOP 11C Corner Lanzones St., McArthur Hi-way, Potrero, Malabon
UNISON INDUSTRIAL TRADING 172-D D. Tuazon St., Quezon City
STORCK STORE MANILA Unit 31, The Portal, Greenfield District, United Street, Mandaluyong City
SPORTS SHOPS ADIDAS OUTLET Level 1, Solenad 2, Great Business Inc, Sta. Rosa, Laguna DYNAMIC SPORT CORPORATION 5/F K-Plaza Bldg. 18 Kamuning Road Quezon City
MOVE • Level 4, SM Aura, Taguig • Level 4 SM Megamall
Limketkai • Lower Ground, SM Fairview • Lower Ground, SM San Lazaro • Level 2, SM Baguio • Ground Level, SM Pampanga • Level 2, SM Marilao • Level 3, SM Marikina • Ground Level, SM Baliuag • Lower Ground, SM Manila • Level 2, Robinson’s Metro East • Lower Ground Level, SM Iloilo • Lower Level, SM Cebu-Main • Lower Ground Level, SM Bacoor • Level 2, SM Taytay • Level 2, SM Masinag • Ground Level Trinoma • Level 1 Greenhills • Level 2 Midtown Wing Robinsons Ermita • Level 2 Bldg. A SM Megamall • Level 3 Robinsons Galleria • Level 3 SM Centerpoint • Level 4 SM Aura Taguig WET SHOP Unit 107, G-Strip, Greenhills Shopping Center, San Juan
FITNESS CENTERS CELEBRITY SPORTS CLUB G/F Executive Office Capitol Hills Drive, Quezon City MANILA POLO CLUB Mckinley Road, Forbes Park, Makati City PEAK FORM MANILA Unit 807 8th Floor, Infinity Bldg., 26th St., BGC, Taguig SUMMIT WELLNESS CENTER 4/F West Tower, Philippine Stock Exchange Center, Pasig City
RESTAURANT PATRICIO’S CEVICHERIA 28 Bayani Road, Fort Bonifacio, Taguig
TOBY’S ARENA • Level 1 Shangri-La Plaza • Level 1 SM Mall of Asia • Level 2 Abreeza Davao • Level 3 Glorietta 2 • Level 3 SM The Block TOBY’S SPORTS Level 3 Glorietta 4 • Level 1, SM Southmall CDO • Ground Level,
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