sbr sg - issue 09

JULY 2014 | I S S U E 09

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BRYCE CHONG SHENG CHER AND DENISE CHIA SU YIN TALK ABOUT THEIR SPORTING ADVENTURES!

STARS ON THE RISE

WHAT NEWBIES AND THEIR PARENTS NEED TO KNOW

IS WEIGHT TRAINING FOR KIDS SAFE?

YOUR ULTIMATE GUIDE IN

SURVIVING OPEN WATER

SWIM

26-27 JULYNGEE ANN CITY CIVIC PLAZA

PLUS GREAT STUFF FOR THE YOUNG AND THE RESTLESS • EXPLOSIVE PLYOMETRICS

FRESH START

INSTRUCTIONS ON PAGE 1

D SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9

Rudy Project SG July.indd 1 6/25/14 11:25 AM

01SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9Official

Multisport Magazine

EDITOR’S NOTE

SINGAPOREMC I (P) 1 74/09/ 20 1 3

this month

{02} GEAR GUIDE {06} FEATURE {07} EXPERT ADVICE {08} FEATURE {10} NUTRITION & DIET {11} STRENGTH & CONDITIONING {12} COVER STORY {14} RECOVERY {15} RACE RECAP {18} NEWS

{20} EVENTS {22} FASTEST SINGAPOREANS {23} EVENT LISTINGS

Official Media of KDF Millennium Ride 2014 Official Print Media Official Multisport Magazine Partner in Sports

EXPLOSIVELY EFFECTIVEWHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REHABILITATION, AND SPORT.”

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your

power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a

health and fitness professional before making the jump to plyometrics.

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STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

01 Stand tall, feet at shoulder width apart,

and look straight

03 Explosively move towards the box

02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

04 Focus on landing softly with feet at shoulder width apart for stability.

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance

exercises can be good for children

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

editorial teamPOCH BERMUDEZeditorial director

CHUA JING ZHIcommunity editor

WILLE LOOadvisor

ADAM YAP KEH CHEWeditorial manager MIKKE GALLARDOcreative director

SARAH MORANregional editorial coordinator

RAIZA CABUGWANGPRISCILLA SHARON HENDRIKS

editorial assistants

DARLANNE SUE ONGjr. art director, interactive editions

MARIA AIAM E. ANGELESjr. art director

SAUL ANTHONY SIBAYAN, SEAN SIMcontributing editors

JING LEJANOcopy editor

SHEM LEONG, STEVE LUMLEY,LAURENT NEUVILLE

contributors

sales & marketing teamTHOMAS TAN

senior sales manager

LIONEL CHEEadvertising sales executive

KAREN ODCENADAregional marketing & distribution

consultant

HAIRUL KUNJUmarketing & distribution executive

production teamEDEN BAYSIC

regional production consultant

MA. FRANCHESCA KATHRYN REYES production supervisor

finance, admin & itLINA IBRAHIM

operations assistant

FAITH PAGUIRIGANfinance and admin supervisor

MA. LEONORA MASAGCAdisbursement analyst

JAROLD SAMBOit supervisor

LITO TOLENTINOit & admin assistant

CHARITO CIRIACOliaison officer

Swim Bike Run Singapore is published by New Leaf Community Media Solutions Pte Ltd.

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ELIZABETH ANN CHAN PARPANdirectors

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LURISA ANN VILLANUEVAregional operations consultant

FRANCIS CALUAGregional finance consultant

This issue, we put the spotlight on young triathletes, and there are no better role models perhaps, than the two on our cover, Denise Chong Su Yin and Bryce Chong Sheng Cher. They recently qualified for the Nanjing Youth Olympic Games. On behalf of the triathlon community, we say, “Well done and thank you!” As we draw inspiration from our young friends, I believe it is also a good time to give our goals a quick check. Let us ask ourselves about what we have gained from the past six months. Hopefully, we will find the right answers, and make the next six months even greater ones. Cheers!

CHUA JING ZHICOMMUNITY EDITOR

Official Training Partner

SWIM BIKE RUN SINGAPORE CONGRATULATES JING ZHI FOR FINISHING THE IRONMAN CAIRNS WITH A TIME OF 13:19:10 DESPITE A FLAT TIRE FOR 50KM! SBRmagSG

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02 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9

YOUNG & RARING TO GO!GREAT STUFF FOR ASPIRING ATHLETES BY ADAM YAP KEH CHEW

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More and more children, as young as seven years old, are starting to train for triathlons. Triathlon will help condition the child’s growing body to an athletic build over the years. And it will keep him active as he grows into adulthood. As with all sports, a starting set of gear is needed for triathlon training and racing. Some gadgets for the seven to 12 age range may not be that easy to buy. But as the child grows with age, he can get smaller-sized versions from the adult range of gears. For apparel, a child needs a good tri-suit worn over a swimsuit for the swim leg of a triathlon. A comfortable pair of goggles is essential too. Don’t overlook running shoes. Get shoes that adults would buy and wear. He will need a bike that is just right for his height. Children’s mountain bikes are good enough for kids, while the smallest-sized adult road bikes are better for teens. Helmet is a must for cycling, so don’t skimp and buy cheap; get a good quality one that is constructed well for the purpose of protecting the head. As always, it is better to go for a good, reasonably-priced set of gears rather than sweating over cheaper, low quality products.

RUDY PROJECT ZUMAX™ This is the new edition of the popular helmet with graphic and chromatic variations that enhance the streamlined aerodynamic lines. Twenty-one keen-edged air inlets form the best compromise between aerodynamic penetration and ventilation, ensuring good circulation of air around the head to keep physical performance optimal. RRP S$148www.facebook.com/RudyProjectSingapore

2XU YOUTH ACTIVE TRISUIT Specifically engineered for the young triathlete’s need for comfort and durability, it features mild, long-lasting compression and essential padding while remaining discreet on the run. Its other features include flatlock stitching, front semi-lock zip, and silicone-free elastic grip.RRP S$149www.keypowerintl.com.sg

TACX BUSHIDO FOR TABLETThe Tacx Bushido bike trainer gives a scientific analysis of your training session on an iPad via Bluetooth connectivity. The brake resistance varies according to your training program. It can also mimic an outdoor route. Suitable for iPad 3, iPad 4, iPad Air and iPad Mini.RRP $1,099www.athletescircle.com

GEARGUIDE

0 3SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9

SKORA® FIT The ultimate all-purpose running and training shoe, it is designed for comfort, speed, and agility. It features a lightweight and breathable seamless airmesh with support and flexibility, thanks to a dynamic 3D-printed support pattern and internal archband. With asymmetric lacing and generous REALFIT design, it provides increased comfort across the top of the foot and encourages natural foot motion and control.RRP S$129 www.innoglobe.com.sg

AQUA SPHERE KAYENNE JRThe smaller sized version of the popular goggles for open water swim, this 100 percent UV protected anti-fog goggles has oversized ultra durable lens for 180-degree visibility, one-touch buckle for perfect fit, stabilized nose bridge that is secure and comfortable, and silicone strap for durability.RRP S$33www.keypowerintl.com.sg

CERVÉLO S2 WITH SHIMANO 105 The new S2 offers an all-new frame and fork with increased stiffness and refined aerodynamics, delivering maximum performance at a value-conscious price. RRP S$4,400 (frame only)www.bikesnbites.com

FASHIONABLE SPORTS APPAREL

Newline is a sports apparel company that carries men’s and women’s athletic wear, including clothes for triathlons as well as footwear for running. It was founded by a Danish Special Force soldier in 1981. Newline’s innovative and functional products are distributed across Europe, Russia, USA, India, and Australia. Newline will be coming to Asia soon with Singapore and Hong Kong as its first stops. Newline’s designs are inspired by trends in fashion, combining sporty prints with pleasing colors. Its design philosophy is functional fashion to differentiate it from the monochromatic colors of other sports apparel.

NEWLINE IS DISTRIBUTED BY

ACTIV360c/o ZEN’YU Pacific Pte Ltd

238 Thomson Road #03-42 Velocity @ Novena Square Singapore 307683

Tel: +65 6356 5989 | Website: www.activ360.net

0 4 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9

THE ORIGINAL KINESIO® TAPE BY DR. KENZO KASE

AGAPE CHIROPRACTIC CLINIC • DR. LUKE HO#05-02 Orchard Towers • Tel 6836 7595

BACK II LIFE • DR. NEIL STAKES#10-01A International Building • Tel 6235 1220

PHYSIO ACTIVE • MR. MATHIAS PUHRCBD Raffles Place • Tel 6438 0162

RE TA ILERS: Ashley Woodwards Far East SC#02-07 | Mohamed Mustafa B2 | Community Pharmacy @ Bukit Timah Plaza | KTP Hospital Pharmacy | CGH Hospital Pharmacy | Progress Healthcare @ 345 Jalan Besar | Sports Elements (Novena Sq2, West Coast Plaza, Orchard Rd, Harbour Front | Weston Sports (Queensway #01-22, 3 Coleman St#03-28) | Nishino Pharmacy (Shaw House B1, Meidi-Ya Liang Court)

PHYSIO IN MOTION • MS. JENNY HUANGEast Gate, East Coast • Tel 6345 7166

SPORTS SOLUTIONS • MR. GINO NGHolland Village • Tel 6475 1218

INTEGRATIVE CHIROPRACTIC • DAVID LEE#05-08 Delfi Orchard • Tel 6737 7558

Kinesio Taping alleviates pain and facilitates lymphatic drainage by microscopically lifting the skin. The taped portion forms convolutions in the skin, thus increasing interstitial space. The result is that pressure and irritation are taken off the neural and sensory receptors, alleviating pain. Pressure is gradually taken off the lymphatic system, allowing it to drain more freely.

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PHYSIOTHERAPY FOR RUNNING AILMENTSONEPhysiotherapy is an exciting physiotherapy practice in Raffles Place, Singapore. It is Singapore’s first running specialist clinic, devoted to the assessment and treatment of running injuries. ONEPhysiotherapy is also the first physiotherapy practice in Singapore to offer the Zimmer enPuls Version 2.0, a device from Zimmer MedizinSysteme for administering radial shockwave therapy (RSWT). Used by therapists all over the world, radial shockwave therapy manages a wide range of acute and chronic musculoskeletal and orthopedic conditions. A dynamic organization which provides evidence-based, clinical treatment, ONEPhysiotherapy is the first clinic in the country to have concurrent operations in Australia. All of its physiotherapists are members of the Australian Physiotherapy Association (APA) and Sports Medicine Australia (SMA).

ONEPhysiotherapy24 Raffles Place #26-06A Clifford Centre Singapore 048621Call for appointment: +65 6883 1141email: [email protected]: www.onephysio.com.sg

10% DISCOUNT

ON REMEDIAL SPORTS MASSAGE THIS MONTH EXCLUSIVE TO ALL SWIM BIKE RUN READERS!

Simply mention this editorial when booking your next appointment

05SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9

CUSTOMIZED BIKE FIT AND SERVICESAthlete’s Circle Singapore provides bike fit and bike maintenance services. It offers two types of bike fit: static and dynamic. For the dynamic bike fit service, the rider is placed on a Guru DFU unit (see photo) and subjected to various riding circumstances simulated by the machine in order to achieve an optimally fine-tuned bike position. The Guru DFU unit is the only one of its kind in Singapore. Plus, its bike fitter is an active triathlete who understands the demands of long-distance triathlons and who knows how to cater to a wide spectrum of athletic needs. If you haven’t been fitted on your current bike or are looking to purchase a new one, consider a bike fit at Athlete’s Circle. Athlete’s Circle Singapore also offers various bike service packages to keep your ride in top shape.

Athlete’s Circle Pte Ltd82 Lorong 23 Geylang #02-05 AtrixSingapore 388409+65 6372 6388website: www.athletescircle.com

THE POWER OF COPPERCopper is an essential mineral in the human body that has been used for health and wellness for thousands of years.

IT HAS TWO DISTINCT PROPERTIES> BROAD SPECTRUM ANTI-MICROBIAL EFFICACY (proven against fungi, bacteria and viruses)

> SKIN ENHANCEMENT (upregulating collagen, elastin and other proteins) >> Copper is an optimal element to improve a diabetic

patient’s health and well-being.

THE CUPRON DIABETIC SOCK IS:> Anti-odor> Improves skin appearance> Non-sensitizing and non-irritating to the skin> Carefully constructed features include:

>> Non-binding sock>> Non-irritating toe seam>> Thin enough to maintain shoe size yet deliver the comfort and relief needed>> Large amount of stretch for loose binding to calf

CUPRON TECHNOLOGY IS:> Effective throughout the life of the product> Protected by multiple patents> Documented in over 20 scientific publications> Registered with the EPA> Environmentally friendly

CUPRON DIABETIC SOCK

CUPRON KILLS NEARLY 100% OF THE UNDERLYING

FUNGAL CAUSE OF ATHLETE’S

FOOT

PROUDLY DISTRIBUTED BY Progress Healthcare | 345 Jalan Besar | www.progress.com.sg

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Cupron is proud to offer a newly constructed sock that presents a breakthrough in diabetic hosiery


SHEM LEONG is a triathlon coach with MetaSport, the official training partner of Swim Bike Run Singapore.

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WITH MORE AND MORE CHILDREN GETTING INTO MULTISPORT, HERE ARE SOME WORDS OF WISDOM FOR YOUNG ASPIRING TRIATHLETES

BY SHEM LEONG

FRESH STARTM

any children are starting triathlon young. So that they can get the most out of triathlon as a sport and lifestyle, here are some tips for young triathletes and their parents.

KEEP IT FUN This is the golden rule for amateur athletes of all ages, but holds true especially for the young ones (who may or may not have over-ambitious parents). There is much scientific evidence that children excel at tasks that they love doing. Look for a triathlon club that recognizes the importance of nurturing young athletes in a friendly, fun, and safe environment.

LEARN TO SWIM WELL This is the triathlon skill that is best acquired at a young age. Early neuromuscular development (muscle memory) for an efficient swim technique will give you a great head start over the rest. You will naturally have a much

better feel for the water. This will allow you to focus on developing strength and speed, while others are just starting to learn how to float nicely in the water.

DEVELOP SOUND BIKE HANDLING AND ROAD SAFETY SKILLS The earlier you get over your fear of riding on the road, the better. Riding in a group is safer than riding alone. Make sure you are clearly visible and respect all traffic rules and other motorists when on the open road. Helmets are mandatory. If you are completely new to this, it is highly recommended that you ride accompanied by an experienced cyclist or coach. A closed loop circuit with low traffic is the perfect place to get started. Also, learn to climb out of the saddle as this is an invaluable tool that will come back to help you later on.

MIX IT UP! Although the sport of triathlon matures to longer distances, as a young athlete, you do not need to worry about ‘going long’ for now. Your bodies are not yet ready for this. Mix up your training efforts in all the three disciplines by doing short hard repeats with timed rests. This will develop sport specific strength without stressing your cardiovascular system too much. Don’t worry about the ‘long stuff’; just keep doing what you love and your endurance will start to come on naturally in the late teens to the early twenties. Stay open to exploring other sports that you may be drawn to, as this form of cross training builds a great foundation for strength and agility. SBR


EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMAS

A: Young athletes need more time to rest and recover compared to adults. Their bodies are still developing. They get the stress of training, and the stress of growing and maturing. If they are overloaded with training then that is not going to help them. In extreme cases, it can affect their growth. They shouldn’t compete in too many races in a year. Young athletes can start training at an early age, but they should focus on speed and skills rather than endurance first; that way they are not overloading their bodies.

How can I ensure that my child, who is a young athlete, is getting

the right plan of nutrition to keep him fuelled throughout the day? A: Children should eat as wide of a range of food as possible, as much fresh produce, and as little processed produce as possible. They should not get too hung up on diet plans. They should be eating sensibly and having ba=lanced meals. Moderation is the key.

I would like to get my child actively involved in sports.

How can I help him pick a sport that will best serve his needs and interests? A: Parents should start exposing their children to sports at a young age. If you expose them to as many sports as possible, they get more chances of finding something they like. It doesn’t have to be a competitive sport. Just give them the freedom to explore at an early age, and they’re more likely to find something that they enjoy and then support them. Whether it’s golf, tennis, or skateboarding, just support them, as long as they are out there doing sports.

STEVE LUMLEY An Ironman since 1991 and a coach since 1994, Steve Lumley has coached national youth, junior, student, elite, and age group medal winners. He is the UK’s most experienced and knowledgeable Ironman triathlon coach.

MY KID IS TRAINING TO BE A YOUTH TRIATHLETE AND HE IS STILL GROWING. IS THERE ANYTHING ABOUT HIS TRAINING THAT I SHOULD BE WORRIED ABOUT THAT WILL IMPACT ON HIS GROWTH?

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YOUNG ATHLETES CAN START TRAINING

AT AN EARLY AGE, BUT THEY SHOULD FOCUS ON SPEED AND SKILLS RATHER THAN

ENDURANCE FIRST; THAT WAY THEY ARE NOT OVERLOADING

THEIR BODIES.

ARE YOU HYDRATED?

Your urine color can help assess your

hydration status

Urine color is a good indicator of one’s hydration state. In 2002, Oppliger and Bartlok published “Hydration Testing for Athletes” in Sports Medicine and observed that a urine test is a simple, inexpensive, and non-invasive way to check hydration. By looking at the color of your urine, you can tell if you are in a hydrated or dehydrated state.

TIME TO CHECK YOUR PEE!

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URINE COLOR CHART

Assess your level of dehydration in extreme environments by matching your urine color to those found in this chart. If your sample matches #1, #2, or #3 on the chart, you are well hydrated. If your sample falls on #7 or darker, you are dehydrated. To avoid dehydration, consume fluids before, during, and after work or exercise.

Note: The scientific validation of this color chart may be found in the International Journal of Sport Nutrition, Volume 4, 1994, pages 265-279 and Volume 8, 1998, pages 345-355.GOT A QUESTION? E-MAIL US AT [email protected] SO

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0 8 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 90 8 SW I M B I KE RU N S I N G A P O RE | I SSU E 0 9

OPEN WATERTHE WHAT, WHO, WHERE, AND HOW OF SWIMMING IN

OPEN WATERBY LAURENT NEUVILLE

THE ENGLISH CHANNELPeople come from all over the world to tackle the ‘Everest’ of swimming. It all started in 1872 when JB Johnson tried to swim the Channel, but failed, abandoning his attempt after 1 hour and 3 minutes. Reading of his exploits, Captain Matthew Webb (1848-1883) became inspired to try it. Serving as captain of the steamship Emerald, he began training in 1873. On 12 August 1875, he made his first attempt, but was defeated by strong winds and poor sea conditions. Less than two weeks later, on 24 August 1875, covered in porpoise oil, he dived into the Channel from the Admiralty Pier at Dover. Although jellyfish stung him

and strong currents kept him off the French coast for five hours, he finally landed at Calais in a time of 21 hours 45 minutes. Since Captain Webb’s first successful Channel swim in 1875, thousands of swimmers have attempted to emulate his feat. Most were content to complete the swim; others were determined to set new records. The person who has swum it more times than anyone else is Alison Streeter MBE, who lives in Dover. Alison made 43 successful solo crossings, including a three-way swim and six relay swims. The King of the English Channel is Kevin Murphy, with 34 solo crossings.

OUSSAMA MELLOULI (Tunisia) 10K gold medalist in 2012 London Olympics and 5K world champion 2013

YURI KUDINOV (Russia) 25K world titles for 2001, 2003, 2007

MAARTEN VAN DER WEIJDEN (Holland) 10K gold medalist in 2008 Beijing Olympics

Open water swimming takes place in outdoor bodies of water such as seas, oceans, lakes, and rivers. On 3 May 1810, Lord Byron was the first

to swim several miles in open water across the Hellespont,

which is now known as the Dardanelles, from Europe to Asia. The swimming competition of the first modern 1896 Athens Olympic Games was held in open water in the port of Piraeus.

BEST OPEN WATER

EVENTS There are more than 6,000

sanctioned open water swimming clinics, camps, tours, races, and events in at least 158 countries. The sport is growing like never before, usually under the radar of national governing

bodies and mass media.

CAPTAIN MATTHEW WEBB KEVIN MURPHY

FIRST COMPETITIVE OPEN WATER SWIM In 1991, the first official open water event, 25K, was included in the General FINA World Championships in Perth, Australia. From then, distances of events vary from 1K to 80K. The FINA world championships feature three race distances: 5 kilometer (5K), 10 kilometer (10K), and 25 kilometer (25K) for men and women.

TODAY’S. OPEN WATER. CHAMPIONS.

ALISON STREETER


STROKE TECHNIQUEThe crawl is the preferred stroke for open water events. It is slightly different from the one used in the pool:> Take shorter intakes, as swirls or waves often make long amplitude useless> Higher frequency to maintain a good speed, as swimming amplitude is lower> Reduce kick frequency as legs stabilize swimmer to accompany arm frequency> Paced breathing: breathe every three passage of arms with ‘triangle’ breathing – one on right, one on left, and one in front to maintain

position on a target (buoy or finish line). Breathe on each side, looking up every third breath to see if you are swimming in the right direction.

ORIENTATIONOrientate by looking in front frequently to avoid swimming extra distances. TACTICS: DRAFTINGDrafting entails positioning one’s self as close as possible to the front swimmer and be ‘slightly pulled’ and tire less. Take advantage of this and once the finish line is in sight, overtake and sprint.

PASSING BUOYSTwo options: stay in lap swimming and turn with your arm that is furthest away from the buoy, or make a brief stint on the back (the time of a stroke to make a quarter or a half-turn) and continue in crawl. ENDURANCE WORKA swimmer spends a lot of time in the water for open water events. To finish the race, training on endurance and rhythm changes must be done weeks before race day.> Improve endurance: Perform repeated sets of distances between 200m and 400m, with little rest

between each set, e.g. 5 x 200m race pace, 15 minutes rest or 3 x 400m race pace, 20 minutes rest.> Get used to pace change: Invert speed work and race pace, e.g. 3 x 200m (50 fast to 150 race pace), rest 20 minutes. The purpose is to simulate respectively a fast start out off the ground, passing buoys, recovering, and finally two pace changes (to join or leave a group).

DIFFERENT WATER TEMPERATURES (HOT OR COLD)A wetsuit is often prohibited for competing in open water events. It is

recommended not to engage in an open water event without first testing one’s endurance in cold water, especially if the temperature is below 21°C. For open water swimmers, the main enemy is water temperature, whether it is too hot or too cold. SBR


OF THE WORLD’S. GREATEST,.

MOST POPULAR,. OR CHALLENGING.

OPEN WATER. SWIMS.

OPEN WATER SWIMMING TECHNIQUES

Laurent Neuville is a French swimmer who won 4x100m freestyle silver at the 1989 European Aquatics Championships. He finished sixth at the 1984 Los Angeles Olympics and fourth at

the 1988 Seoul Olympics. After retirement from senior swimming, he competed in the masters category and set world records in freestyle events.He is also the co-organizer of the inaugural Singapore Swim Stars, a swimming festival to be held from 5-7 September 2014, with the first event at the OCBC Aquatic Centre featuring Olympic and world sprint champions in a dramatic showdown; children’s swim clinics and relay swim-off; and an open water challenge at East Coast Beach.

SWIM BIKE RUN SINGAPORE IS PROUD TO BE THE PARTNER IN SPORTS FOR SINGAPORE SWIM STARS.

OPEN WATERSWIMMING 101

LARISA ILCHENKO (Russia) 10K gold medalist in 2008 Beijing Olympics and 5K/10K eight-time world champion

MAARTEN VAN DER WEIJDEN (Holland) 10K gold medalist in 2008 Beijing Olympics

ÉVA RISZTOV (Hungary) 10K gold medalist in 2012 London Olympics

KERRI-ANNE PAYNE (Great Britain) 10K two-time world champion and silver in 2008 Beijing Olympics

01 SUN MOON LAKE INTERNATIONAL

SWIMMING CARNIVAL location: Sun Moon Lake (Jih Yueh Tan in Taiwanese), Taiwancourse: A mass participation cross-lake swim with a maximum of 22,000 participants in a beautifully tranquil lake at an altitude of 760m.distance: 3.3K

02 MIDMAR MILElocation: Midmar Damin

Kwazulu Natal, South Africacourse: Straight point-to-point race across Midmar Dam, the world’s largest competitive open water swim also has an associated series of qualification swims throughout South Africa. It recently attracted more than 17,000, a huge increase from the inaugural event in 1974.distance: 1 mile

03 VANSBROSIMNINGENlocation: Vansbro, Sweden

course: A river swim under Vansbro’s six bridges, it is Northern Europe’s largest open water swim with over 4,000 swimmers. Also, 2,250 women participating in the 1K Tjeisimmet (race for women only).distance: 3K

04 SEA OF GALILEE SWIM

location: Sea of Galilee, Israelcourse: The Middle East’s largest mass participation swim is a challenging and extremely popular channel swim with over 750 support boats. It attracts over 6,000 swimmers of all ages and abilities.distance: 4K

05 BRITISH GAS GREAT NORTH SWIM

location: Lake Windermere, largest lake in Englandcourse: Great Britain’s largest mass participation open water swim is very competitive with several Olympic swimmers. It was a three-day swimming extravaganza that drew up to 10,000 swimmers last June.distance: ½ mile, 1 mile, 2 miles, 5K

06 BOSPHORUS CROSS-CONTINENTAL SWIM

location: Istanbul Strait, connecting Black Sea with Sea of Marmara in Turkey between Asia and Europecourse: From Kanlica on the Asian side of the Bosphorus to Kuruçesme on the European side with 5,000 swimmers.distance: 6.5K

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NUTRITION & DIETEATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION

EATING PROTEIN THROUGHOUT THE DAY NOT ONLY HOLDS HUNGER AT BAY, IT ALSO PREVENTS MUSCLE LOSS.

Endurance athletes are commonly advised to take in solid food during the course of their routine, especially those that last for more than 60 minutes. In an interview published at momsteam.com, internationally renowned sports nutritionist Nancy Clark, MS, RD, CSSD, said that gummy candies may be used as fuel during such athletic endeavours. These candies may be those prepared specifically for athletes or those for kids. She said, “The bottom line: All are equally effective. And because we’re talking more about ‘survival’ rather than ‘good nutrition’ during endurance

exercise, you don’t have to feel guilty if you use candy as fuel. Sugar is what your body wants! Remember, too, that sports gels and sports drinks are also ‘just sugar.’” Gummy candies are almost entirely made from sugar, which is a simple carbohydrate. In 2008, the International Society of Sports Nutrition (ISSN),

a non-profit academic society dedicated to promoting the science and application of evidence-based sports nutrition,

advised that about 30 to 60 grams of carbohydrates must be consumed for every hour of training. If you’re

going to be gobbling up Gummy Bears, it means you’ll need around 47 of them; 18 pieces account for 26 grams or 102.3 calories from carbohydrates. Some sports nutrition companies have created their own chews, whose consistency is somewhat similar to gummy candy. You might want to try Clif Shot Blok Chews (three pieces equals 24 grams of carbohydrates or 100 calories), or Gatorade Prime Energy Chews (six chews contains 24 grams of carbohydrates or 100 calories). If you want to go all natural, check out Honey Stinger’s Organic Energy Chews which features natural flavors and uses honey as its main sweetener. sbr

THE PEANUT BUTTER

ANDBANANA COMBO

This is definitely a deliciously nutritious combination. Bananas are packed with carbohydrates and are an excellent source of potassium. Peanut butter contains protein and a bit of fat, especially if it’s the chunky variant. Give your kids this toothsome treat before, during, and after their training.

01 Slice the banana. 02 Spread some peanut

butter on each slice. 03 Make it into a sandwich

with the banana slices as the bread.

04 Freeze.05 Take out the banana

sandwiches from the freezer after an hour.

06 Melt some chocolate and dip the sandwiches

onto the melted chocolate.

07 Refrigerate for 10 to 15 minutes.

And there you go: a healthy, awesome, power-packed snack! Serve!

THE GUMMY TWIST CANDIES AS AN ALTERNATIVE TO YOUR REFUELLING STRATEGY BY SEAN SIM

IF YOU’RE GOING TO BE GOBBLING UP GUMMY BEARS TO REFUEL, YOU’LL NEED AROUND

47 OF THEM EVERY HOUR; 18 PIECES ACCOUNT FOR 26 GRAMS OR 102.3 CALORIES

FROM CARBOHYDRATES.

Endurance athletes are advised to take in solid food during the course of their routine. About 30 to 60 grams of carbohydrates for every hour of training is recommended.

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ABOUT 30 TO 60 GRAMS OF

CARBOHYDRATESMUST BE

CONSUMED FOR EVERY HOUR OF TRAINING.

EXPLOSIVELY EFFECTIVEWHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REHABILITATION, AND SPORT.”

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes.

Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both

have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult

with a health and fitness professional before making the jump to plyometrics. sbr


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STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

01 Stand tall, feet at shoulder width apart,

and look straight

03 Explosively move towards the box

02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

04 Focus on landing softly with feet at shoulder width apart for stability.

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance

exercises can be good for children

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

WATCH THE EXERCISE VIDEO

TWO OF THE BEST YOUNG TRIATHLETES IN SINGAPORE TALK ABOUT THEIR PASSION FOR MULTISPORT INTERVIEW, PHOTOS AND TECHNICAL DIRECTION BY ADAM YAP KEH CHEW MAKEUP BY LINA IBRAHIM

STARS ON THE RISE


SEE DENISE & BRYCE’S RECORDS

FROM THEIR PAST RACES

WHAT DO YOU LIKE ABOUT TRIATHLON?denise: I like the versatility of the sport. I also like the uniqueness of triathlon due to its having three completely different disciplines. This poses mental and physical challenges, which I enjoy.bryce: The best part about competing in triathlons is that I get to compete at race venues around the world, where there are beautiful beaches or scenic lakes. I also like the atmosphere at spectator-friendly arenas. HOW HAS TRIATHLON CHANGED YOUR LIFE?denise: Without triathlon, I’m not sure what I would be doing now. Besides that, triathlon has taught me to persevere and to keep pushing my limits, allowing me to face life’s challenges positively and with an open mind. Triathlon also helped me to make friends around the world when I travel for races. I now have friends from Thailand, Philippines, Hong Kong, and many more!bryce: It has definitely changed me positively. The sport has demonstrated that I can push myself beyond my limits to achieve what I thought previously as impossible. Competing in triathlons has also made me a more disciplined person. WHAT DO YOU THINK ARE THE ADVANTAGES AND DISADVANTAGES OF GETTING INTO TRIATHLON AT SUCH A YOUNG AGE?denise: My first triathlon was the 2004 OSIM Singapore International Triathlon when I was 7 years old. I think the advantage of getting into triathlon at such a young age is that we will have a significantly higher amount of experience as compared to our peers, allowing us to learn from our mistakes so we can do better in future races. One disadvantage is that some who get into triathlon at a very young age may ‘burn out’ in a few years but I’m glad that didn’t happen to me.bryce: My first competition was the 2009 OSIM Singapore International Triathlon, when I was 12 years old. I think the advantage of starting young is that you will become more skilled on the bike and more confident in combining the three different disciplines together. The biggest advantage in my opinion is that

triathlon is a spectator-friendly sport, where supporters can cheer on the competitors in a carnival atmosphere. The toughest challenge is balancing studies and training when both become more time demanding.There’s probably no distinct advantages or disadvantages in starting young. Many athletes do switch sports and/or do cross training throughout their lives. The most important thing is to make training interesting and not extremely tough, otherwise he/she will lose interest in the sport. Follow the Singapore Youth Triathlon on Facebook. It helps aspiring triathletes start off right. WHICH WAS YOUR MOST MEMORABLE TRIATHLON SO FAR?denise: My most memorable triathlon was the recent Nanjing Youth Olympics Games (YOG) qualifier in Burabay, Kazakhstan. Having been used to training in Singapore’s hot, humid climate, I wasn’t quite prepared for the cold and windy conditions we had to race in.bryce: My most memorable triathlon was the Nanjing 2014 YOG qualification race in Kazakhstan on 1 June. I have set my sight on this event after seeing Singapore Sports School’s Scott Ang Yiqiang raced at the inaugural 2010 Singapore YOG. To actually know that I’ve achieved it, that feeling is indescribable. HOW DO YOU FEEL ABOUT QUALIFYING FOR THE YOG, AND WHAT ARE YOUR PERSONAL GOALS FOR THAT?denise: At first, it was a little hard to believe because I’ve been working towards this goal for many years and it really felt like a dream has come true. Now it’s finally sinking in and I feel really elated and grateful to those who have supported me throughout my journey towards the YOG. I’d be really happy to come in top 10 for the YOG.bryce: I was really ecstatic when I qualified. The feeling was simply unreal. It has always been my dream to qualify and compete at the Youth Olympic Games. It’s a huge ambition for me and certainly not an easy feat to accomplish as I was still shaky on the bike and I had a long way to go in my running ability. I shall use this training time to diligently prepare for YOG, and make my debut at the Games, and become someone that my

country, school, family, friends, coaches and all my swimming, cycling and running friends will be proud of.Moving forward, I am also training for the Asian Beach Games in Phuket in November 2014, the 2015 Singapore Southeast Asian Games, the 2015 World Championships in Chicago, and the 2016 Rio de Janeiro Olympics.Do you think there are extra responsibilities on your shoulders that come with representing the country at the YOG, and if so, how do you plan to deal with that?denise: There definitely are extra responsibilities—as a representative of Singapore, I’ll strive to do my best at the YOG. I’ll train consistently while balancing my schoolwork and other commitments. I think the key to dealing with this is self-discipline and good time management.bryce: I personally do not feel that I am under pressure to perform at the Games. My coach and I have a game plan, and I will do my best to stick to it during the YOG. Apart from my own personal aspirations and achievements in this sport, I also hope that I can help gain more recognition for this sport in Singapore, and set an example for the younger generation. Together with the other Singaporean triathletes, we aim to help bring the sport to higher levels and garner support for it.

HOW MANY HOURS DO YOU TRAIN EVERY WEEK AND HOW DO YOU MANAGE STUDIES WITH TRIATHLON AND FAMILY AND FRIENDS?denise: I train about 13 hours a week. I have very supportive classmates who help me collect my notes when I miss school. My teachers, too, have been very helpful. Of course, my parents have always been very encouraging and supportive. They have helped me especially with time management, which in turn allows me to free up some time to spend with my friends and family while still having time for schoolwork and triathlon.bryce: I train 12 to 13 times a week, between 20 to 24 hours. It’s never easy juggling sport and studies. My sport requires me to travel overseas often to train and compete. Being at Singapore Sports School helps me achieve that balance. The school provides me with the flexibility in terms of academic curriculum. My teachers also stay back to help me catch up on my schoolwork while my classmates share their notes with me. My parents have been my pillar and rock. They believe in me and are always there for me. My family, coaches, friends, mentors and teachers are very supportive of my pursuit of sporting excellence. WHAT ARE YOUR FAVORITE TRIATHLON GEAR?denise: I always use my Oakley Radarlock Path sunglasses, bike wiwth Zipp racing wheels, cycling shoes, and Nike Lunaracer 3 running shoes.bryce: I’m using a Colnago bike with full Shimano gears and wheels. sbr

While most of their peers are into music and social media, Denise Chia Su Yin and Bryce Chong Sheng Cher keep themselves busy by training for international sports competitions. Denise Chia Su Yin has been participating in triathlons since she was seven years old. Before going into triathlon though, Denise engaged in artistic gymnastics and Taekwondo, showing her mettle in both flex and force. A Year 5 student at RafflesInstitution, Denise enjoys reading and likes to trawl online for the world’s best roller coasters. She hopes to take up medicine or dentistry at the National University of Singapore in the future. Bryce Chong Sheng Cher is a Year 4 student at Singapore Sports

School. Bryce’s stamina in running saw him representing his alma mater in various competitions. But triathlon is where Bryce shines. In 2013, Bryce was the overall youth champion in the MetaSprint Series and emerged as the fastest Singaporean competitor at the ITU Asian Junior Championships.



RELIEVING MUSCLE SORENESSTWO WAYS TO EASE THE PAIN

RECOVERYINJURY PREVENTION • REST • RELAXATION • SEASON BREAKS • DOWNTIME

Muscle soreness is usually associated with vigorous exercise which the body is not accustomed to. This is called delayed onset of muscle soreness or simply DOMS. Getting a massage is one of the best ways to relieve muscle soreness. Because a massage promotes blood circulation, it boosts recovery by flushing out toxins. A 2008 Ohio State University study entitled “Cyclic Compressive Loading Facilitates Recovery after

Eccentric Exercise,” which appeared in Medicine & Science in Sports & Exercise, showed that compression techniques which mimic Swedish massage help speed up muscle recovery. The study concluded that muscles which were given compressive strokes immediately after exercise showed augmented recovery and decreased inflammation-induced damage.Another way by which such soreness can be relieved is by exercising with resistance bands.

In “Acute Effects of Massage or Active Exercise in Relieving Muscle Soreness: Randomized Control Trial,” a study which came out in the Journal of Strength and Conditioning Research last December 2012 , researchers reported that active exercise using elastic resistance relieves muscle soreness in the same way that a massage does. It should be noted, however, that relief is temporary, and may diminish within an hour. SBR

Training in water-immersed exercise equipment is fast gaining popularity among athletes. Research shows that training with such equipment is useful in enhancing and maintaining cardio-metabolic parameters for triathletes, even during reduced competition periods. Blood lactate removal after intense exercise above the ventilatory threshold is also more effective when cycling immersed in water than pedalling on land.1 Immersed water cycling is effective for athletes to recover between consecutive training sessions, and even between exercise sets within the same training session.2

MUSCLE SORENESS IS USUALLY ASSOCIATED WITH VIGOROUS EXERCISE WHICH THE BODY IS NOT ACCUSTOMED TO. THIS IS

CALLED DELAYED ONSET OF MUSCLE SORENESS OR SIMPLY DOMS.

WATER CYCLINGWATER HAS

THERAPEUTIC EFFECTS THAT

IS PERFECT FOR RECOVERY

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Active exercise using elastic resistance relieves muscle soreness in the same way that a massage does. It should be noted, however, that relief is temporary, and may diminish within an hour.

1Research: Hydro bike training for triathletes; study of cardio-respirator y and metabolic adaptation during incremental hydro bike exercises (2011).2Research: Is blood lactate removal during water immersed cycling faster than during cycling on land? (2007).


CLUB INVITATIONAL – 80KM

BASTIAN DOHLING 1:55:31STEPHEN ONG PHUN HONG 1:55:35NICK SWALLOW 1:55:52

INDIVIDUAL OPEN – 60KM (WOMEN)

CHRISTINA LIEW-GIN 1:31:14KATHRYN HAESNER 1:31:14VANESSA ROCHESTER 1:34:02

INDIVIDUAL VETERAN – 60KM (WOMEN)

RESULTS

TRI-FACTOR BIKE8 JUNE 2014CHANGI COAST ROAD

The second race in this year’s TRI-Factor Series saw 2,200 cyclists work their wheels. Bastian Dohling won the 80km Club Invitational Race at a speed of 41.52 kmh with a time of 1:55:31. Special Olympics athletes Salihin Bin Sinai and Huan Kia Song, who joined the 60km Individual Open, inspired others by proving that there are no barriers in sports. SBR’s cover personalities also made waves. Luo Yiwei came in first at the 40km Individual Open while Winona Howe took third; Kathryn Haesner ranked second at the 60km Individual Open.PHOTOS BY HAIRUL KUNJU

CATEGORIES

Club Invitational 80km

Individual Open/Veteran 40km/60km 16 years old and above

Individual Junior/Open/Veteran 20km 13 years old and above

Individual Kids/Adults 5km 6 years old and above


LUO YIWEI 1:06:41LYN NGO 1:06:53WINONA HOWE 1:06:55


CAROLYN SOEMARJONO 1:24:26SERENE LANE 1:30:02DIANA KOH 1:39:35

INDIVIDUAL OPEN – 40KM (MEN)

LORENZO MIGUEL PIMENTEL 0:58:49FAZ BOI 0:58:49SAEFUL HAKIM 0:58:50

INDIVIDUAL VETERAN – 40KM (MEN)

ISAO KOMORIYA 1:02:57STEPHEN AMES 1:04:07PATERNO PORTE 1:04:08

INDIVIDUAL JUNIOR – 20KM (WOMEN)

PHOEBE KEE 0:37:47KATE MULLAN 0:40:16CELESTE LOH 0:46:28


MEGAN GRAY 0:38:54JORDYN GRAY 0:40:31CLAUDIA LIM 0:41:01


JENNIFER SWIFT 0:42:12LYNDA GASTALDELLO 0:42:29DIANA FOX 0:46:19

INDIVIDUAL JUNIOR – 20KM (MEN)

DARRYL TOK 0:34:25RYANUD DEEN RAFEED 0:34:25AARON SHANE TAN 0:34:32


MARCUS PANG 0:31:59NOORHAKEM KAMIL 0:31:59MOHAMAD HAIKAL JOHAN 0:31:59


YONG LOI HUAT 0:32:02HENRY SEAH 0:32:02HASSAN OMAR 0:32:32

INDIVIDUAL KIDS – 5KM (GIRLS)

BILLIE MAH 0:10:49JIE NING LOH 0:13:56ALEXANDRA TOMKINS 0:13:58

INDIVIDUAL ADULTS – 5KM (WOMEN)

CHEONG KAH MUN 0:22:47

INDIVIDUAL KIDS – 5KM (BOYS)

JACKSON CAMPBELL 0:09:42JULIAN LEE 0:09:42DOMINIC GASTALDELLO 0:10:11

INDIVIDUAL ADULTS – 5KM (MEN)

JOVEN CHNG 0:12:55RYAN WONG 0:13:01LAU WAI KWAN 0:17:28

RUTH STUBBS 1:38:23SARAH TAN LAY KEONG 1:42:28BRIDGET BLEAKLEY 1:46:31


JOSEPH NG JUN WEI 1:29:07JORDAN TAN 1:29:07GUILLAUME RONDY 1:29:08


JASPER SILKENBORG 1:28:38ALAN GRANT 1:28:42BRUCE EIDSVIK 1:28:42

RESULTS

RACE

REC

AP


RACE

REC

AP MARATHON (MEN)

RUSSELL ERICKSEN (USA) 3:00:03ALEX ONG SENG LEE (SINGAPORE) 3:00:50THOMAS GREENE (BRITAIN) 3:04:03

MARATHON (WOMEN)

SUSAN JEMUTAI CHEPKWONY (KENYA) 3:28:33RACHEL SEE (SINGAPORE) 3:34:26JASMINE GOH MEI LING (SINGAPORE) 3:38:16

HALF MARATHON (MEN)

GEOFFERY BIRGEN (KENYA) 1:14:59TSUKASA KAWARAI (JAPAN) 1:18:19MICHAEL XENOS (GREECE) 1:19:49

HALF MARATHON (WOMEN)

MOK YING RONG (SINGAPORE) 1:34:06SUE CORSER (AUSTRALIA) 1:36:24JOANNA DENT (AUSTRALIA) 1:38:12

10KM (MEN)

SAMSON KIPLAGAT TENAI (KENYA) 32:56MARCUS ONG (SINGAPORE) 33:23JASMAN GURUNG (NEPAL) 33:44

10KM (WOMEN)

VIVIAN TANG (SINGAPORE) 38:52RENUKA SANTIANATHAN (SINGAPORE) 40:23ANNA HELOWICZ (BRITAIN) 40:25

HANDCYCLING (MARATHON)

WILLIAM TAN (SINGAPORE) 2:08:49IZZY WANG (HONG KONG) 2:30:21MICHAEL NGU (SINGAPORE) 2:30:57

RESULTS SUNDOWN MARATHON31 MAY 2014 • MARINA BAY

Singapore’s only night marathon has grown steadily since 2008. This year, the “Bring on the Night” run attracted some 30,000 participants with the route tweaked to include a 1-km stretch of the Benjamin Sheares Bridge as well as the lighted Glow Zones. Seven Singaporeans took the podium for almost all of the categories. Winning the Women’s Half Marathon was 21-year-old Mok Ying Rong, who is the sister of Mok Ying Ren, Singapore’s fastest marathoner and 2013 SEA Games gold medalist in marathon. Sundown with Love, a charity outreach of Sundown Marathon, let some of its beneficiaries—handcyclists from the Handcycling Association of Singapore—race in two specially created categories for sprint and full marathon. Six handcyclists completed the full marathon while 14 participated in the sprint.

PHOTOS COURTESY OF SUNDOWN MARATHON 2014

MUNRO AND STEFFEN ACE CENTURY TUNA 5I5029 JUNE 2014SUBIC BAY, PHILIPPINES

Around 1,200 triathletes from all over the world including international sports icons converged at Subic Bay, Zambales, Philippines to vie in the third year of Century Tuna 5i50. Australia’s Casey Munro and Caroline Steffen emerged as this year’s Male Professional and Female Professional champions respectively. Following Munro as top finishers for Male Pro category are Michael Murphy (Australia), Simon Agoston (Austria), and Eric Watson (Australia). Meanwhile, last year’s Female Pro Champion Belinda Granger from Australia finished second followed by Monica Torres (Philippines), and Jodie Scott (Australia).

For complete results, visit:http://www.5150philippines.com/centurytuna/information/race-result/

PHOTOS BY CHESCA REYES

VIEW MORE PHOTOS


MILO YOUTH TRIATHLON31 MAY 2014 • CHANGI BEACH PARK

The sixth Milo Youth Triathlon brought together young individuals along with their families and friends to celebrate the true spirit of sports at the Changi Beach Park. Guest-of-Honor Parliamentary Secretary for the Ministry of Social and Family Development and Ministry of Culture, Community, and Youth Low Yen Ling flagged off the teams, joined the run leg of the competition, and presented medals to the finishers. As a non-competitive triathlon, every finisher received a medal. To commemorate the International Year of the Family in Singapore, Milo Singapore also sponsored Special Olympics Singapore’s youth athletes and their families to form 10 family teams for the Family Relay.

PHOTOS COURTESY OF MILO

CATEGORY AGE SWIM BIKE RUN


JUNIOR 10-12 years 100m 3km 800m

INTERMEDIATE 13-16 years 200m 6km 1.6km

SENIOR 17-20 years 300m 9km 2.4km

TEAM RELAY

YOUTH 10-20 years 200m 6km 1.6km

FAMILY - CHILD (1 MINIMUM) - ADULT (1 MINIMUM)

10-20 years > 21 years

300m 9km 2.4km

VIEW MORE PHOTOS

RACE

REC

AP


NEWS

STANDARD CHARTERED MARATHON REGISTRATION STARTS

This year, there’s a new way to register for Singapore’s most prestigious marathon, the Standard Chartered Marathon Singapore (SCMS). Instead of the ‘Early Bird’ structure, the new registration model will favor early registrants. For the first time, ‘Priority+,’ ‘Priority,’ and ‘Normal’ are the three phases, and only when all slots are filled within a phase will the next phase be open for registration. Plus, there will be no increase in fees!

Online pre-registration starts on 7 July with SCMS 2013 runners who are also Standard Chartered Bank (SCB) cardholders having first priority. From 9 to 15 July, the rest of SCMS 2013 runners and SCB cardholders may register online at www.marathonsingapore.com.

Public registration opens at 11am on 16 July at ION Orchard. For the launch, 100 S$1 entries will be up for grabs. These 100 lucky registrants will also receive premium goodie bags. Limited edition goodie bags will also be given to the next 500 registrants. There will be a set number of Priority+ slots reserved on that day at ION Orchard too.

Organizers Spectrum Worldwide and ActiveSG will each have registration roadshows as well at Jurong West, Sengkang, Pasir Ris, Toa Payoh, and Yio Chu Kang Sports Centres on 19 to 20 July and 26 to 27 July. Runners at each locality can register for the 250 Priority+ slots especially reserved; the first 100 registrants will get limited edition goodie bags.

INFOGRAPHIC COURTESY OF STANDARD CHARTERED MARATHON SINGAPORE 2014

NEWS


BRYCE AND DENISE QUALIFY FOR THE YOG TRIATHLON Bryce Chong Sheng Cher and Denise Chia Su Yin qualified for the 2014 Nanjing Youth Olympic Games (YOG) triathlon. The two, together with Sean Chan Wee Kiat, travelled to Burabay, Kazakhstan for the 2014 Burabay ASTC Triathlon Asian YOG Qualifier and Junior Asian Championships on 1 June to vie for the five Asian spots in triathlon.

Bryce and Denise finished 7th and 8th with timings 1:02:05 and 1:11:27 respectively. Thsi places Singapore 4th and 5th in the country standings. Sean came in 14th at 1:06:38. As the host country, China was automatically qualified. Five other Asian countries namely, South Korea, Japan, Hong Kong, Kazakhstan, and Philippines, got in as well for both the youth men and youth women categories.

The high altitude environment and terrain were foreign to the three youth triathletes; the cold 4°C temperature did not help as well. The three flew to Kazakhstan a week earlier to get acclimatized to the environment. This move eventually proved to be crucial to their qualifying in the 2014 Nanjing YOG in August.

Eugene Ong, general manager of the Triathlon Association of Singapore and the high performance manager of the national youth triathlon team, said that their experience in competing at the Junior Elite International Triathlon Union (ITU) races this year honed the youth triathletes’ techniques in bike handling and drafting. After the YOG, the team will move from Sprint to Standard distance. Training to qualify for the 28th SEA Games in Singapore in June 2015 is their immediate goal.

DENISE & BRYCE’S PHOTO BY ADAM YAP KEH CHEW. YOUTH TRIATHLETES PHOTO COURTESY OF TRIATHLON ASSOCIATION OF SINGAPORE. ADDITIONAL GROUP PHOTOS COURTESY OF DENISE CHIA, EUGENE LEE AND NICHOLAS CHIA


EVEN

TS

ENDURANCE SPORTS MAGAZINE LAUNCHED 28 JUNE 2014SUBIC, PHILIPPINES

To expand its reach in the fast growing triathlon and endurance sports community, the same team that brought Swim Bike Run Magazine in Singapore and Malaysia, New Leaf Community Media Solutions Inc., recently launched Endurance Sports Magazine during the Century Tuna 5i50 Triathlon in Subic Bay, Zambales, Philippines. Publisher TJ Parpan highlighted the magazine’s uniqueness including its augmented reality (AR) feature that allows you to watch a video, see more photos, and connect to social media by just scanning the pages with the AR icon. “It’s an effective multimedia product and this is just the start of what the brand has to offer,” TJ said. Endurance Sports reaches its targeted community through the integration of media platforms—print, interactive editions, and events. Its digital edition is downloadable for free from App Store and Google Play. Community Editors Jaymie Pizzaro (thebullrunner.com) and Raymond Racaza (www.run.ph), both triathletes, were also present during the launch. Get in touch with Endurance Sports via: Facebook: https://www.facebook.com/endurancemagphTwitter: http://twitter.com/EnduranceMagPHInstagram: http://instagram.com/EnduranceMagPH

PHOTOS BY CHESCA REYES

GET READY FOR RUDY PROJECT SWIM BIKE RUN EXPO 2014!26-27 JULY 2014 NGEE ANN CITY CIVIC PLAZA

Through the first Rudy Project Swim Bike Run Expo, multisport enthusiasts can look forward to major brands offering endurance sports gear, training and recovery systems, health and nutrition products, race registrations and more! Swim Bike Run Singapore magazine will be officially launched too. Be one of the first 300 visitors on both days to get a goodie bag worth over $50! Want to know your triathlon prowess? Join the TRI-Out Challenge to find out! Slam a battling rope 50 times, cycle 5km on a stationary bike, and run 1.5km on a treadmill. Be among the fastest top six men and women to win exciting prizes worth over S$3,500! Just register at all three Rudy Project stores and the Service Centre. See you then! Grab the Swim, Bike, Run, Singapore! 2014 handbook, a free annual publication for beginner triathletes for your guide to what triathlon is all about, as well as the where to train, who to train with and how to train, all inside this handy guide. The race kit collection for the Singapore International Triathlon is also at the Expo, so make a date with us as you collect your kit and get your gear at the same time! Rudy Project Swim Bike Run Expo 2014 wishes to thank all our sponsors: Rudy Project Singapore as title sponsor, Key Power International Pte Ltd (2XU), Green Pastures Pte Ltd (Suunto), Altitude, and MetaSport (Tribob.com Pte Ltd).

VIEW MORE PHOTOS

SINGAPORE

SBR EXPO FB AD 8.5x11 (SBR Insert).indd 1 7/14/14 11:44 AM


/// THE FASTEST SINGAPOREANS /// 25 MAY Ironman 70.3 St.Pölten (Lower Austria, Austria)

NAGA TANTiming: 6:11:44Position: 102 (age group 25-29) 1229 (overall)

31 MAY Ironman 70.3 Hawaii (Hawaii, USA)

EWIN TEOTiming: 4:56:22Position: 8 (age group 30-34) 62 (overall)

1 JUNE Ironman 70.3 Centrair Chita Tokoname Japan (Chita & Tokoname, Japan)

BEALE LIUTiming: 5:13:00Position: 24 (age group 18-24) 138 (overall)

1 JUNE Burabay ASTC Triathlon Asian YOG Qualifier and Junior Asian Championships (Burabay, Kazakhstan)

BRYCE CHONG SHENG CHERTiming: 1:02:05Position: 7

DENISE CHIA SU YINTiming: 1:11:27Position: 8

1 JUNE Christchurch Marathon (Christchurch, New Zealand)

MOK YING RENTiming: 1:07:29 (Half marathon, Singapore’s national record)Position: 7

I7 JUNE Ironman 70.3 Boise (Idaho, USA)

EDMUND LOWTiming: 5:23:34Position: 32 (age group 40-44) 241 (overall)

I7 JUNE Ironman Cairns (Queensland, Australia)

DENNIS LIMTiming: 11:47:15Position: 3 (age group 18-24) 540 (overall)

I8 JUNE Ironman 70.3 Cairns (Queensland, Australia)

GERALD SIMTiming: 7:41:24Position: 130 (age group 35-39) 1022 (overall)

29 MAY-1 JUNE UCI Asia Tour – Tour de Kumano (Mie, Japan)

LOW JI WENPROLOGUE (Individual Time Trial) – 700mTiming: 54.39Position: 22

STAGE 1 – 110.6KMTiming: 2:33:21Position: 14


STAGE 3 – 100KMTiming: 2:35:28Position: 57

GENERAL CLASSIFICATIONTiming: 8:23:33Position: 54

7-15 JUNE UCI Asia Tour – Tour de Singkarak (West Sumatra, Indonesia)

GOH CHOON HUATSTAGE 1 – 98.5KMTiming: 2:32:51Position: 98










18-15 JUNE UCI Asia Tour – Tour de Korea (South Korea)

LOW JI WENSTAGE 1 – 137.2KMTiming: 3:18:35Position: 101







13-14 JUNE UCI Asia Tour – Tour de Korea (South Korea)

DARREN LOWSTAGE 6 – 177.2KMTiming: 4:34:39Position: 69


Untitled-1 1 6/19/14 10:53 AM

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Untitled-1 1 6/18/14 10:38 AM

SINGAPORE

SBR_EXPO2014 ISSUE09AD 0627.indd 1 7/14/14 11:42 AM

26-27 JULYNGEE ANN CITY CIVIC PLAZA

sbr sg - issue 09

Documents

b i ke ru n s ingapore

s s u e

training program

explosive movements

weight training

balance training

powerful movements

rehabilitation of sports