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ANNIVERSARY ISSUE

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LAY OFF THE BOOZE NOW!

MEET ONE OF THE

FASTEST MEN IN SINGAPORE,

ASSAD ATTAMIMI

EXPERT ADVICE • GEAR GUIDE • MORE POWER STRAIGHT FROM THE HIP!

GET BETTER,FASTER:

PLUS

BRAVE HEARTS

WAN WAI YEE & CHELSIE TAN

BE THE BESTTRIATHLETE

MC

I (P

) 12

7/0

9/

20

14

EVER!

IRONMAN LANGKAWI

SPECIAL COVERAGE

110314 Rudy Project November.indd 1 11/3/14 9:43 AM

GONE IN A FLASH!

DISCOVER THE JOYS OF

RACINGOFF-ROAD

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0 1S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

Time and tide, truly, wait for no man. In what feels like a blink of the eye, we’re already at the tail end of the season. After a busy year of training and racing, the off-season can’t come quickly enough for weary triathletes. Sacrifices were made all season long: time away from loved ones, loss of sleep, and foregoing beer o’clocks. You truly deserve a break! Triathlon is a great sport, but it’s the personalities in the growing community that make it awesome. This month, get to know Assad, Chelsie, and Wai Yee, different athletes at different stages of their triathlon journey, who are undeniably inspiring to the triathlon community and beyond. This issue also marks Swim Bike Run Singapore’s first year and my return as Community Editor. I want to thank you for your generous support and readership. I urge you to let us know how we can continue to improve and grow as Singapore’s homegrown multisport magazine. To those of you who are racing and training through the end of the year, go hard, and be safe. I’ll see you out there!

WILLE LOO

M C I (P) 12 7/0 9/ 2 0 1 4

OFFICIAL MEDIA OF KDF MILLENNIUM RIDE 2014

OFFICIAL PRINT MEDIA OFFICIAL MULTISPORT MAGAZINEPARTNER

IN SPORTSOFFICIAL

TRAINING PARTNER

SBRmagSG

EDITOR’S NOTE

INSIDE:{02} GEAR GUIDE {03} EXPERT ADVICE {04} NUTRITION & DIET{05} FEATURE{06} STRENGTH & CONDITIONING{07} FEATURE {08} COVER STORY {10} PROFILE {12} RACE RECAPS {15} NEWS {17} EVENT LISTINGS

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.

1 1SW I M B I KE RU N S INGAPORE | I SSU E 09

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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.

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It seemed not too long ago that I assumed the role of community editor. The time has now come for me to hand the baton back to Willie as I move to a new path. Although my stint wasn’t long, it has been a deeply enriching one. I am grateful that I was able to learn and grow with the Singapore triathlon community, and I am sure that Willie will continue to serve the Singapore triathlon community well. Take care everyone, and many thanks! Cheers!

JZ

Swim Bike Run Singapore is published by New Leaf Community Media Solutions Pte Ltd.Reg. No. 201321122H185 Toa Payoh Central #01-324 (2nd

Floor) Singapore 310185 Tel: +6562591228

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Community Media Solutions Pte Ltd. The views and opinions expressed in this magazine are not necessarily those of New Leaf Community Media Solutions Pte Ltd. For comments, feedback, and advertising inquiries contact: sbr@newleafmedia.com.sg

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e d i t o r i a l t e a m

WILLE LOOcommuni t y edi tor

CHUA JING ZHIa dv isor

MIKKE GALLARDOcre at i ve direc tor

ADAM YAP KEH CHEWedi tori al m a n ager

SARAH MORANregion al edi tori al coordin ator

RAIZA CABUGWANGNICOLE ORENZAedi tori al a ssis ta n t s

DARLANNE SUE ONGjr. a r t direc tor, in t er ac t i ve edi t ions

SAUL ANTHONY SIBAYANSEAN SIMcon t ribu t ing edi tor s

JING LEJANOcop y edi tor

HARVIE DE BARONSHEM LEONGCHARLIE EPPERSONDR.GAR EUFEMIOCHAD DAVISARLAND MACASIEBcon t ribu tor s

s a l e s a n d m a r k e t i n g t e a mKAREN ODCENADAregion al m a rke t ing & dis t ribu t ion consulta n t

p r o d u c t i o n t e a mEDEN BAYSICregion al produc t ion consulta n t

MA. FRANCHESCA KATHRYN REYESproduc t ion superv isor

f i n a n c e , a d m i n a n d i tFAITH PAGUIRIGANfin a nce a nd a dmin superv isor

MA. LEONORA MASAGCAdisbur semen t a n aly s t

JAROLD SAMBOi t superv isor

LITO TOLENTINOi t & a dmin a ssis ta n t

CHARITO CIRIACOl i a ison officer

e x e c u t i v e

TIRSO JESUS PARPAN IIIELIZABETH ANN CHAN PARPANdirec tor s

LURISA ANN VILLANUEVAregion al oper at ions consulta n t

FRANCIS CALUAGregion al fin a nce consulta n t

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+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + +

PH

OT

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201 MAXIFUEL ELECTROTABSThese have been formulated to meet the nutrition requirements of hard training athletes so that they can say goodbye to extra calories from sports drinks. They help with hydration and aid muscle contraction and energy production. Plus, they’re low in calories and taste great too! RRP S$15.90www.maxifuel.sg

02 CEP COMPRESSION SOCKS These ready-to-wear knee high socks are available in three sizes to provide you with a custom-like fit. Their air permeable knit provides superior comfort anytime anywhere. RRP S$89.00www.propriusmedical.com

03 SPONSER PRO RECOVERY 60/30 If you want to speed your recovery or build up muscle mass, then give Sponser Pro Recovery a try. Its unique combination of ingredients encourages faster muscle repair and recovery. It is easy to prepare and available in three varieties depending on your protein needs. RRP S$99.00www.wemakerunningcool.com

04 RESTWISE Restwise is a software which helps coaches and athletes keep track of recovery to promote better performance. It’s one way to consistently, easily, and inexpensively monitor recovery levels. Want to know whether you’re training too hard or not hard enough? Get Restwise and see for yourself! PRICE AVAILABLE UPON REQUEST www.restwise.com.sg

05 QUEST NUTRITION QUEST BARWhether you’re an athlete or a fitness enthusiast, you’ll definitely enjoy Quest Bar. A gluten-free, all-natural treat, it’s low in carbs, high in protein, and packed with fiber. It’s available in 14 flavors. RRP S$3.25www.thefitnessgrocer.com

06 COMPEX SP 4.0 The SP 4.0 includes all the features of the SP 2.0 with rehabilitation programs to help frequently injured athletes train at least three times a week. Through its Muscle Intelligence (MI) Technology, your muscles get the most effective electro stimulation possible. Improve your strength, restore your muscle volume, and recover faster with the SP 4.0. PRICE AVAILABLE UPON REQUESTwww.rehabasia.com

07 POLAR V800The V800 model comes with a Smart coaching function that monitors your training activities and advises how much rest you need before the next workout. It definitely helps you get the most out of your training. It’s not only waterproof, it also has an integrated GPS with fully customizable sports profiles. RRP S$699.00www.polar.com/sg-en

08 FITBAR MEDIUM DENSITY FOAM ROLLER FitBar is the only self-myofascial release system that incorporates foam rollers of different densities, allowing you to have the best possible recovery workout. RRP S$45.00www.wemakerunningcool.com

Give it a TRI!RECOVER WELL AND DISCOVER PRODUCTS THAT’LL HELP YOU OUT DURING YOUR OFF-

SEASON PERIOD BY NICOLE ORENZA

0 3S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

+ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 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+ + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + + ++ + + + + + + + + + + + + + + + + + + + + + + + + + + + + + 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GOT A QUESTION? E-MAIL US AT SBR@NEWLEAFMEDIA.COM.SG

EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMA S

HOW OFTEN SHOULD I JOIN A TRIATHLON RACE?It depends on the athlete’s fitness level, experience, and number of years racing. Short races like sprints or Olympic distance triathlons require lesser training time and athletes can recover within a week after the race. Iron distance triathlon is a different ball game. You are pushing physically and mentally to reach your goals and that can be energy draining. On average, an Iron distance triathlete will take one month off before he starts with structure training again. Preparing for an Iron distance race will take another three to six months. This means a reasonably fit triathlete can race two or even three Iron distance races a year as long as he enjoys the training. He’ll need the support of his family, his work colleagues, and his bank account too.—richard tang

mentor, trainer, triathlete

WHAT ARE THE DO’S AND DON’TS AFTER A RACE?As you train in the lead up to the big race, your brain releases two powerful chemicals, serotonin and norepinephrine. Your brain becomes accustomed to increased levels of these neurotransmitters when you train frequently and consistently. Depression is caused by low levels of serotonin and norepinephrine. When you take a break from training or racing, your brain will stop receiving these chemicals. This causes a

Set aside your triathlon dilemma as these experts will help you figure things out.

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ON AVERAGE, AN IRON DISTANCE

TRIATHLETE WILL TAKE ONE MONTH OFF BEFORE HE

STARTS WITH STRUCTURE TRAINING AGAIN.

depression-like state. In addition, our bodies produce neurotransmitters called endorphins when we exercise. That euphoric feeling you get when you exercise is created by these feel-good chemicals. When you stop training, your brain no longer receives these feel-good chemicals either. If this is how they body responds to the culmination of a training period or after racing, what should we do? Here are some do’s and don’ts:➜ Don’t go for fatty foods. The chemicals found

in fatty foods will only serve to increase your feeling of depression.

➜ Do celebrate with a beer but don’t drink too much alchohol or too often. As in fatty foods, the chemicals in alcohol may improve your mood for the moment, but will make the depression worse in the long run.

➜ Do exercise regularly. Take note: do exercise; don’t train. Help your brain get the neurochemicals it’s used to by exercising. Your body needs a break, so focus on easy activities and do them lightly.

➜ Do reflect on and celebrate your accomplishments. This will help improve your mood, and remind you why you train so hard in the first place.

➜ Do catch up on time with family and friends. Engaging with other people can help release similar neurochemicals that can help replace the ones you’re missing out on by not exercising as much .

—paul jones, f4l triathlon coach

STEP IT UP!

BY DR. GAR EUFEMIO

Runners are advised to follow a certain schedule as they approach a big race: long- and short-run days, cross-training and recovery days, and extra emphasis on stretching and nutrition. For shorter categories like 5k, 10k, and even 21k, a quicker tempo is the main goal. Cardiovascular-wise, you are ready. But the question is, can you do something to shave precious seconds off your personal best? The key is in improving explosiveness. Think about it. If you maintain a fixed number of steps per minute, increasing your stride length will make you cover more distance in the same

amount of time. The two body

parts that

you need to work on are the knee extensors and the

ankle plantar-flexors (the muscle that makes your foot and toes

point down). Stronger quadriceps make you

reach and stretch just a little bit further before your front foot hits the ground. Powerful calves allow you to propel your body more forcefully as you push off. So spend more time in the gym. Work with free weights and suspension cables. Focus on high repetitions with emphasis on quick and intense bursts.

Dr. Edgar Michael Eufemio is president of the Philippine Orthopedic Society for Sports Medicine. He is also the vice president of the ASEAN Society for

Sports Medicine and Arthroscopy.

0 4 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

WHILE IT WOULD BE NICE TO CELEBRATE A WIN RIGHT AFTER THE

EVENT, DRINKING ALCOHOL CAN AFFECT MUSCLES IN THE CELLULAR LEVEL.

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

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Many techniques have been suggested in order to achieve fast and proper recovery. One of these is to ingest food and fluids within 30 minutes after exercise. You must be careful, however, about the type of food and fluid you take. While it would be nice to celebrate a win right after the event, drinking alcohol can affect muscles in the cellular level. A recent study published at PLOS One, a peer-reviewed open journal,

found that the effect of alcohol ingestion goes down to the myofibrillar level. Myofibril is the basic unit of the muscle that contains proteins and thin (actin) and thick (myosin) filaments. These filaments slide against each other producing the muscular contractions responsible for movement. In the study, eight physically active males completed three trials which consisted of resistance exercise, continuous exercise, and high intensity interval cycling. The subjects consumed either a 500ml whey protein shake, alcohol with protein, or alcohol with carbohydrates right

after and four hours after exercise. They also consumed a carbohydrate-rich meal two hours after exercise. Muscle biopsies were taken two and eight hours after exercise. Results showed that there is a reduction of myofibrillar protein synthesis on those who ingested alcohol-protein and alcohol-carbohydrate beverages as compared to those who took the whey protein shake. The researchers concluded that alcohol intake suppresses the constructive metabolic response of skeletal muscle which may not only impair recovery, but adaptation to training as well.

LAY OFF THE BOOZE

ALCOHOL INTAKE AFTER A BIG RACE SUPPRESSES THE CONSTRUCTIVE METABOLIC

RESPONSE OF SKELETAL MUSCLE WHICH MAY NOT ONLY IMPAIR RECOVERY, BUT

ADAPTATION TO TRAINING AS WELL.

HOW TO AVOID A

With the holiday season upon us, you will likely be going to one get-together after another, drinking a good amount of alcohol along the way. While alcohol contributes to a celebration’s general sense of merriment, it may result in an unfortunate episode of hangover the next day. How to avoid one? Here are some tips:

✔Drink water! Dehydration is one

of the main causes of a hangover.

✔Pace yourself. Have at least a

glass of water for each serving of alcohol.

✔Take your time. This gives

your body more time to absorb and metabolize the alcohol, decreasing its effects on your brain and other tissues.

✔Know your limits.

✔Steer clear of people who give

you hard time when you don’t drink as much as they do.

✔ Never drink and drive.

Hangover

DRINKING ALCOHOL MAY HELP YOU RELAX, BUT IT WON’T HELP YOU RECOVER ANY SOONER BY SAUL ANTHONY SIBAYAN

I BOUGHT MY FIRST MOUNTAIN BIKE WITH THE GOAL OF CROSS TRAINING

ON THE TRAILS DURING THE OFF-SEASON, BUT I

QUICKLY GOT ADDICTED TO THE RUSH WHICH COMES

FROM BOMBING THROUGH A LIGHTNING FAST DESCENT.

In 2011, I found myself at a bicycle shop searching for an out-of-season alternative that wasn’t too far removed from my current hobby. I didn’t realize that this would be a defining moment in my evolution and progress

as a triathlete. I bought my first mountain bike with the goal of cross training on the trails during the off-season. Over the next few months, my attention was centered on developing basic skills and confidence. I quickly got addicted to the rush and adrenaline that comes from bombing through a lightning fast descent.

THE LEARNING CURVEThe learning curve from road to off-road racing can be steep. My initial exposure consisted of jeep trails similar to the Park Connector paths running throughout Singapore. They didn’t require a high level of skill and the elevation changes were gradual at best. Three years later, I have a better understanding of the complexity of off-road courses. A common theme in the XTERRA Asia-Pacific Tour is prolonged, almost brutal climbs. At XTERRA Philippines, Saipan, and Guam, for example, racers can expect to climb over 1,000 meters before being rewarded with amazing views. Every off-road triathlon is unique. Because every race course is defined by the landscape, pre-rides are required. A key strategy is to explore the “lines” and develop a rhythm on the bike section which typically ranges from 30 to 40 kilometers. Many professionals and amateurs ride the course three to four times leading into a race. It is worth noting that courses are not overly technical and designed to accommodate novice and seasoned professionals alike. As a reference, the Bukit Timah Nature Reserve is much more challenging to ride than 90 percent of the off-road triathlon races. During an off-road race, the ability to stay focused while riding and to develop comfort eating and drinking while navigating the terrain are two basic concepts to keep yourself out of trouble.

Trail running is not all that different from road racing. But the benefits of trail running far outweigh the risks: less pounding on the joints and development of core muscles to support injury prevention. In terms of intensity, off-road training workouts should consist of hill repeats or brick sessions that stress on running with fatigued legs. For example, find a section of road or trail that you can complete repeats on your bike, ranging from 2 to 5 minutes in duration, and a moderately-steep incline to run hard on immediately after you transition from the bike to run. This is important as cramping while running through creeks, jumping over trees, or climbing steep grades is a very likely possibility.

XTERRA ASIA-PACIFIC CHAMPIONSHIP SERIESIf you want to give off-road triathlon a try, there is no better place to start than the XTERRA Asia-Pacific Series. Some of these races have been around for over a decade. XTERRA Guam has been tagged by Triathlon magazine as one of top 10 triathlons in the world. New this year is the relocation of XTERRA Malaysia venue to Langkawi, a mountain biker’s paradise. XTERRA Japan will be contested in the Hokkaido Prefecture region. XTERRA Philippines will also explore a new venue in Albay, under the shadow of the majestic Mayon Volcano. The Asia-Pacific Championship will be held in Australia. Each of the championship races offer qualification slots to the XTERRA World Championship in Maui. The growing popularity of off-road triathlons presents triathletes with an endless array of races and exotic destinations. The first step is to commit to training by registering for an upcoming race; the adventure will soon follow.

2015 XTERRA ASIA-PACIFIC TOUR SCHEDULE February 8 : Albay, Philippines

March 7 : Motatapu, South Island, New Zealand

March 28 : Saipan, CNMI

April 11 : Rotorua, New Zealand

April 11 : Piti, Guam

April 18 : Asia-Pacific Championships in Jarvis Bay, NSW, Australia

May 2 : Langkawi, Malaysia

July/August : Hokkaido, Japan Charlie Epperson is a USA licensed professional triathlete based in Singapore completing a Master’s degree at Lee Kuan Yew School of Public Policy. Contact him through www.facebook.com/rcharlesepperson

IF YOU’RE LOOKING FOR A NEW SORT OF ADVENTURE,

GOING OFF THE BEATEN TRACK MAY JUST DO THE TRICK.

BY CHARLIE EPPERSON

IF YOU’RE LOOKING FOR A NEW SORT OF ADVENTURE,

GOING OFF THE BEATEN TRACK MAY JUST DO THE TRICK.

BY CHARLIE EPPERSON

DISCOVERINGRACINGOff-Road

I BOUGHT MY FIRST MOUNTAIN BIKE WITH THE GOAL OF CROSS TRAINING

ON THE TRAILS DURING THE OFF-SEASON, BUT

I QUICKLY GOT ADDICTED TO THE RUSH WHICH COMES

FROM BOMBING THROUGH A LIGHTNING FAST DESCENT.

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Professional Triathlete Ben Allen out front on the bike at 2014 XTERRA Saipan Championship

South African Professional Triathlete Dan Hugo in the final kilometer of 2014 XTERRA Philippines Championship.

0 6 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

WORK THE HIP!HERE’S AN AWESOME MOVE TO MOBILIZE YOUR HIP FOR MORE POWER AND STRENGTH BY SAUL ANTHONY SIBAYAN

The muscles in front of your hip are responsible for bringing your legs towards your body. This is called the hip flexion. These muscles can easily become tight because of everyday activities like sitting for long periods of time or biking. If your core is not stable, it could also lead to the tightening

of the psoas muscle, which can, in turn, lead to lower back pain. These may be why you’re having a hard time performing the squat exercise with good form. Avoid tightening of these muscles by mobilizing your hips for more strength and power through the half-kneel flexor stretch.

ARE YOU OVERDOING IT?Are you spreading yourself too thin in terms of training? Watch out for these signs!

› Unexplained and persistently poor performance

› Prolonged recovery from usual training sessions or competitions

› Disturbed mood states characterized by fatigue, apathy, irritability, depression, and loss of motivation

› Elevated resting heart rate› Increased vulnerability

to upper respiratory tract infections

› Gastrointestinal disturbances

› Sleep difficulties› Persistent feeling of

soreness and stiffness› Loss of appetite, weight loss,

and inability to maintain proper body weight for competition

› Development of overuse injuries

ARE YOU FEELING ANY OF THESE? If you have a pre-existing medical condition, suffering from environmental stress and psychological pressure, and not eating properly, then it will only increase your risk of developing the overtraining syndrome. An imbalance between training and recovery leads to this condition. Always remember to train smart!

Here’s how to do it:

STEP 1 Place something soft (like a pillow, folded mat, or an airex pad) on the ground. Put your right knee on the ground under your hip. Make sure your right foot is bent with your toes relaxed on the ground. Put your left foot in front of you with your left leg bent around 90 degrees and your foot flat on the floor. Inhale.

STEP 2 Keep your chest out. Slightly press your right knee to the ground and simultaneously raise your arms over your head while slowly bringing your hips forward. Always maintain an upright posture. Exhale and hold the stretch for one to two seconds.

NOTE: You should feel the stretch at the front of your hip and upper thigh. Do this for 5 to 10 repetitions. Do the same for your other leg.

STAY IN GOOD FORMHERE’S HOW:

Tighten your core. Squeeze the gluteal muscles of the leg with your knee on the ground while slightly leaning forward.

Maintain this posture by shifting your entire body slightly forward.

Avoid unnecessary arching of your lower back.

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RECOVERY 101

EATING FOR RECOVERYThe 40 to 60 minutes after training is the best time to fill up your tank. At this time, your body is going to repair itself with whatever you put into it. If you want to keep putting out quality training sessions, then you owe it to your body to put in all the right stuff. A clean and well-balanced meal of fresh quality ingredients which can be be easily digested and absorbed is the way to go. Carbohydrates are not the enemy. In fact, they are an essential part of the recovery meal. Carbohydrates enable your body to produce and store glycogen, which is your main source of fuel for endurance training. The important thing to remember with carbohydrate intake is to time it right. For the purpose of recovery, get it in right after training. A light carbohydrate snack is also useful for fueling up before a session; a carbohydrate sports drink will get you through long endurance sessions. However, it is not advisable to take in a lot of

If you just got bitten by the triathlon bug, then you are likely excited to train every single day. Keep in mind, however, that as you train for 8 to 10 hours or more a week, the issue of recovery becomes ever more important.

FLUSHING THE LEGSA relatively hard bike or run session, like power intervals on the bike trainer or speed work at the track, produces metabolic waste. If not cleared from the legs, it will impede the body’s natural process of recovery and adaptation. The principle behind “flushing the legs” is to move the deoxygenated, low nutrient, stale blood back to the venous system for filtration through the liver and then through the lungs for re-oxygenation. Fresh blood, full of oxygen and nutrients, is returned to the legs, setting up a good physiological environment for muscular rest and repair.

AS YOU INCREASE THE FREQUENCY OF YOUR TRAINING SESSIONS, MAKE SURE TO PRACTICE IMPORTANT

RECOVERY TECHNIQUES BY SHEM LEONG

+ Prop your legs up against the wall, preferably with your feet at a level above your heart. Lie back and let gravity pull the stale blood out of your legs. This technique works best if you prop your legs up for at least 20 minutes.

+ An ice bath is a great way to refresh your legs after a particularly long and hard session. Cold water causes the blood vessels to constrict, squeezing the

blood out of the limbs back up through the venous system.

+ A good massage also has the same effect as flushing the legs. This can be as simple as a quick five-minute rub down in the shower after training or a 20-minute session on the foam roller. The gold standard is an hour of sports massage. Apart from flushing the legs, a good massage therapist will knead out all the tight knots and

realign your muscles. + If you don’t have

the luxury of time, then squeeze into a pair of tight, full leg compression garments and get on with your day.

SOME WAYS TO FLUSH THE LEGS INCLUDE:

carbohydrates a few hours after your training or late at night before you go to bed. Make sure your post-training meal also contains a moderate amount of protein (the cleaner the preparation, the better) and loads of colorful vegetables to replenish vitamins, antioxidants, and trace minerals. If a suitable recovery meal is not available, then a recovery drink which includes both protein and carbohydrate is a quick and easy fix. Endurance formula recovery drinks are widely available, or simply have a cup of chocolate milk. Many athletes learn about the importance of adequate recovery the hard way, which is after getting injured or following a bout of feeling flat and overtrained. While it may not always be practical to factor all of the above all of the time, putting these principles into practice whenever you can will increase the quality of your training sessions as well as your ability to handle that extra bit of training.

0 8 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

Assad Attamimi, known by the triathlon community as Assad, is a renowned Australian triathlete based in Singapore. His most recent victory was at the Ironman Malaysia where he topped his age group. Here, this awesome triathlete shares his training secrets.

What do you do full-time and how do you get training in around your busy schedule?I work in investment banking. Like most age groupers, I juggle a career, young family, and training, so things can get a little tricky and overwhelming at times. I try to do my training in the least intrusive way possible. This means a lot of early morning workouts. I also do shorter runs and gym sessions over my lunch break. Evenings are impossible for me as I spend this time with family, and dinner is often followed by evening work-related calls.

With so many people making excuses around not having time to train, what motivates you to keep going?I love to train so I find it very easy to stay motivated. Time to train is a whole other matter and everyone’s circumstances are different. Like many endurance athletes, I’m a creature of habit and I like structure with a good dash of pain; it’s an addictive concoction.

ON THE RIGHT TRACK!

IT’S TIME TO GETTO KNOW ONE OF THE FASTEST MEN IN SINGAPOREINTERVIEW BY NICOLE ORENZAPHOTOS BY FINISHERPIX

0 9S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

“I LOVE TO TRAIN SO

I FIND IT VERY EASY

TO STAY MOTIVATED.

LIKE MANY ENDURANCE

ATHLETES, I’M A

CREATURE OF HABIT

AND I LIKE STRUCTURE

WITH A GOOD DASH

OF PAIN.”

I hope to be doing endurance sports for the long haul, so my ultimate motivation is to keep improving and to keep pushing myself beyond what I think I’m capable of. Going sub-9 hours a couple of times in Ironman races did this, raising the bar and pushing to me to strive even further. I’m always looking for these opportunities.

Which areas do you think you should improve and how do you intend to do it?I think everything could use a little improving. My swim needs some stroke correction and I will work on this during the off-season, but my main focus has been and remains on improving my bike leg. For me, the limiter is working close to my functional threshold power (FTP). I’m great working at 70 to 80 percent of FTP, but my working capacity at threshold power is lacking. My coach and I are working on different things in training to stimulate this sensation, in other words, ways to bury myself! 2014 has been a difficult year with injury, and my run has suffered as a result. Getting the biomechanics back on track is also a priority.

What is your biggest goal in triathlon?I don’t have one main goal; it changes year-to-year or sometimes even race-to-race. My biggest goal at the moment is to improve my bike leg. I’m not bad on the bike but at the world champs’ level, it’s not quite where it needs to be. Having this in my arsenal will allow me to contend for the age group title.

What were your expectations coming into IM Malaysia and how did the race go for you?IM Malaysia was my very first Ironman back in 2008 and I have never forgotten how tough it was. I collapsed at the finish line and was wheeled into the medical tent in a wheelchair. Fast forward to 2014 and nine Ironmans later, I still had some trepidation about this race. The heat there was like nothing else, and adding to that, it was a fairly challenging bike course. I expected a very difficult day with lots of carnage, and that was exactly what we got. Fortunately, I raced well in the heat and I was able to capitalize on this in Malaysia. It wasn’t my fastest or best race day performance, but I managed better than most and was able to finish sixth overall. Regardless of where you finished, it was very much a race of attrition, just brutal.

After IM Malaysia or any other triathlon event, what is your routine for recovery?My recovery will vary depending on the time of year and race distance. After an Ironman, I take five to seven days completely off training. It’s a nice time to splurge a little–eat a little more crap, drink a little more wine, and spend more time being social. The following two to three weeks see some light training. I start with swimming and cycling first and I’m careful not to run too early or too hard; it usually takes around three weeks before I build my runs up to 10km or more.

1 0 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

PROFILE

Some of you may already be familiar with her. At the Zoot Tri-Factor Triathlon 2014, she swam 1.5km, cycled 40km, and ran 10km. She is Wan Wai Yee, a visually impaired triathlete with the heart of a fighter. It was only last July 2013 that Wai Yee started her swimming lessons with Coach David Lim. To better understand her condition, Coach David painted his goggles black. He had to know exactly what she was experiencing in order to train her effectively. They swam at the pool and on the beach; the learning process took some nine months. It wasn’t easy, says Coach David. In order for them to navigate the waters, he first had to describe the environment and water current. He also had to mentally prepare Wai Yee. She had to know what to expect. They also came up with signals to communicate with each other better. Coach David would pull Wai Yee’s leg if she is too far, or pat her on the shoulders if she is too near. Coach David says, “She is the kind of person who always looks for something

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THE HEART OF A FIGHTERWAN WAI YEE PROVES THAT PHYSICAL DISABILITY IS NOT AN OBSTACLE TO PURSUING ONE’S ATHLETIC DREAMS BY NICOLE ORENZA

new to try. She’s talented and a certified triathlete. She has commitment. She does her homework. She has the most improvement among all the people I train. Wai Yee has high determination, pushing herself despite the dehydration during the race.” His advice to athletes with the same condition as Wai Yee: “Do not limit yourself because you will never know unless you try. For those who are disabled, find someone to guide you from start to end. Do not be afraid to ask for help. You must also have interest in what you are doing and do your part.” Wai Yee has certainly inspired a lot of people to reach out for their dreams in the midst of seemingly insurmountable obstacles. As she trains for the Standard Chartered Marathon in December, she will no doubt encourage more people to get up and run!

PROFILE

1 1S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

HAVING IT ALL! CHELSIE TAN CERTAINLY KNOWS HOW TO MAKE THE MOST OF HER DAY. SHE’S NOT ONLY A PRESCHOOL TEACHER AND A UNIVERSITY STUDENT, SHE’S ALSO ONE AMAZING TRIATHLETE!

Triathlon is part of my life

because of the beauty and

thrill of three different

sports coming together to

form one event. This multisport

allows me to pursue my passion in

sport. I have always liked

swimming and running, and it

was triathlon that made me

fall in love with biking.

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Currently pursuing a degree in sports science and working as a physical education teacher in a preschool, there is no doubt that Chelsie loves sports. Judging from her placing in the recent Ironman Langkawi where she topped her age group, it is safe to say that sports feels the same way about her. Get to know this amazing young triathlete who juggles her time between full-time work, school, and training all at the same time.

Out of all the distances, why did you choose to take on the longest of them at such a young age? I think it’s because I love doing endurance training rather than training specifically for short distances. I’ve always considered short distance triathlon as being ‘fast and furious’ and I somewhat find it torturing to exert a sudden burst of energy for swimming, biking, and running.

How much do you train every week? What is your routine like?I trained 14 to 16 hours a week to establish my base. When IM Malaysia was near, I increased my training hours to 20. I usually try to clock a fairly equal amount of training time among the three disciplines; 3 swim, 3 bike and 4 run, throwing a few bricks to let my body get used to the brick system.

Did you find it difficult to train in Singapore?Not really. Many places are easily accessible to me. I usually find a venue that suits my training for the day. The favorite hangout areas for most triathletes are East Coast and Changi Coastal. I live in the east, so these venues are my top preferences.

What are your triathlon goals? What is your best achievement so far? It will be a joy for any triathlete to race in the most prestigious island, Kona, Hawaii. That being said, I believe I’ve accomplished a dream of any triathlete. I qualified for both 70.3 and Ironman World Championship to be held in 2015. Moving to the new AG next year, I would need to put more effort in my training. Other than that, having Key Power International and Rudy Project Singapore as sponsors after my last wins have added a greater satisfaction and motivation for me to work even harder.

How did the IM Malaysia go for you?I would say it went pretty well. Usually when I do my first event for a certain distance, I will not have any stress or pressure build up prior, because there was no PB set yet. IM Langkawi was my first, and having my Coach (Alex Tung) and many beautiful friends around made my anxiousness light and manageable instead of heavy.

Can you tell us more about your personal background as well as your background in the sport?I was a very active child. I played netball for nine years, moving on to dragon boating for two years, and did a bit of road cycling. My very first triathlon took place in 2009 at the Osim International Triathlon. From then on, I found my passion in triathlon. Having tried the different distances, I favor the 70.3 and Ironman distance over the shorter ones. Sports is an integral part of my daily routine. I am currently working in a preschool as a P.E teacher, pursuing my studies in BSC in Sport and Exercise Science, and training at the same time. I’m living my life just the way I want to. I’m simply loving it.

1 2 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

IRONMAN MALAYSIALANGKAWI MALAYSIA • 24-28 SEPTEMBER 2014

Some 1,397 athletes from 58 countries exceeded themselves and conquered the heat and humidity during the Ironman Malaysia held in Langkawi. PRO athletes Diana Riesler from Germany and Patrik Nilsson from Sweden emerged as the top winners. The event started with a 3.8km swim. Dylan McNeice of New Zealand was the first to get out of the water, starting the bike phase with an 80-second lead over Ben Sanson from France. Nilsson and Luke Bell of Australia rode with Cameron Brown of New Zealand and Fredrick Croneborg of Sweden. Nilsson proved to be amazing on the bike as he was just 10

seconds behind McNeice. A stuck chain, however, forced him to stop and seek the help of mechanics. Not ready to give up, he was back on the race soon enough, but Timothy “Gun Biker” of Australia came out of nowhere and took the lead. Croneborg and Karol Dzalaj of Slovakia took the conservative route and steadily approached the lead. Nilsson eventually emerged triumphant with Croneborg taking second place and Dzalaj, third. It was a tough race, said Nilsson, but he kept reminding himself to stay cool. In the women’s event, Riesler powered through the race after the swim. She was followed by Japan’s Keiko Tanaka and Australia’s Dimity Lee Duke.

Two Malaysians made the country proud. The first Malaysian man to cross the line was Mohd Amran Ghani with an impressive time of 10:14:54. It was the firefighter’s first Ironman; he ranked 20th overall. Lini Kazim was the first Malaysian female athlete to finish the race with an impressive time of 14:25:23. Malaysia’s Yee Sze Mun, 77, the oldest participant, also managed to finish the race. He is the only athlete who have taken part in all 11 Ironman Malaysia events.

PHOTOS BY CREATIVE CLICKS

TOP 5 PRO MEN PATRIK NILSSON (SWE) 00:49:49 | 04:40:31 | 03:05:37 | 08:41:53FREDRICK CRONEBORG (SWE) 00:53:34 | 04:49:56 | 03:10:00 | 08:58:45KAROL DZALAJ (SVK) 00:56:05 | 04:47:03 | 09:15:00DYLAN MCNEICE (NZL) 00:46:19 | 04:53:19 | 03:41:05 | 09:26:28KAITO TOHARA (JPN) 00:56:12 | 05:19:57 | 03:11:33 | 09:33:27

TOP 5 PRO WOMEN DIANA RIESLER (DUE) 00:59:11 | 04:48:44 | 03:23:11 | 09:26:38KEIKO TANAKA (JPN) 00:56:51 | 05:28:43 | 03:29:23 | 10:00:13DIMITY LEE-DUKE (AUS) 01:04:11 | 05:25:17 | 03:26:33 | 10:02:03LI SHIAO YU (TWN) 01:09:19 | 05:24:07 | 03:31:11 | 10:10:37BETH GERDES (TWN) 01:09:19 | 05:24:27 | 03:31:11 | 10:10:37

AND TOTAL NUMBER OF PARTICIPATING ATHLETES

MALAYSIA | 247SINGAPORE | 202

JAPAN | 180AUSTRALIA | 138

PHILIPPINES | 124CHINA | 65

THAILAND | 59GREAT BRITAIN | 45

USA | 41DEUTSCHLAND | 31

TOP 10 COUNTRIES

1397

89%

83%11% MALE

FEMALE

PARTICIPANTS

INTERNATIONAL PERCENTAGE

LARGEST AGE GROUP MALE | 40-44FEMALE | 30-34

OLDEST ATHLETES MALE | YEE SZE MUNFEMALE | MATSUDA KIMIKO

YOUNGEST ATHLETES MALE | NIK NAWAL FAHMIFEMALE | KYOKO KYDOH

TOTAL REGISTERED ATHLETES

COUNTRIES REPRESENTED

58

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1 3S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg

RESULTSSTANDARD (INDIVIDUAL – MALE)

Andy Wibowo 30-39 1:00:48

Rikigoro Shinozuka 18-29 1:02:32

Benjamin Hammond 18-29 1:02:49

STANDARD (INDIVIDUAL – FEMALE)

Ethel Lin Zhiyun 18-29 1:08:35

Claire Davis 18-29 1:14:59

Louise Shaw 40-49 1:15:08

STANDARD (RELAY)

GURKHAS (Suman Rai, Nimesh Gurung) 0:59:45

The NICS (Nicolas Duchene, Nicolas Renaud) 1:09:28

Project68 (Gemma Galgani Keogh-Peters, Heidi Makinen) 1:14:37

SPRINT (INDIVIDUAL – MALE)

Lim Tien Aik 20-39 0:33:09

Lim Bi Jie 20-39 0:35:18

Tan Meng Joo 20-39 0:35:24

SPRINT (INDIVIDUAL – FEMALE)

Chloe Chan 20-39 0:40:09

Claire Jennifer Mccallum 40+ 0:42:43

Kari Nore 20-39 0:43:02

SPRINT (RELAY)

SMU (Chiam Sixuan, Desmond Ang Xinyao) 0:33:16

TRI MOMS (Kerri Izzo, Susan Mcinnes) 0:34:32

Aldrich & Morgan (Aldrich Lim Jing Hong, Morgan Lim Zhi Hong) 0:35:00

JUNIOR (MALE)

Bret Izzo 0:29:27

Caleb Sadler 0:33:05

Benjamin Ansel 0:33:16

JUNIOR (FEMALE)

Jeremia Christy Suraidi 0:36:14

Chloe Wang 0:36:49

Antonella Zanatti 0:40:48

YOUTH (INDIVIDUAL – MALE)

Saryu Onishi 14-15 0:17:46

Kyle Izzo 14-15 0:17:49

Wes Mullan 14-15 0:18:33

YOUTH (INDIVIDUAL – FEMALE)

Sam Mcinnes 12-13 0:20:11

Zoe Natasha Bowden 14-15 0:20:46

Emma Middleditch 12-13 0:21:01

YOUTH (RELAY)

Team Commonwealth (Daryl Goh Zhuan Boon, Fang Yiyang) 0:20:23

The Ohs (Ethan Oh, Emma Oh) 0:23:35

ZOISE (Zoe Kee Yi En, Eloise Lim Yiying) 0:23:54

KIDS (INDIVIDUAL – MALE)

Matthew David Trott 10-11 0:07:16

Jackson Campbell 10-11 0:07:27

Reuben Lui Tye Herng 10-11 0:07:40

KIDS (INDIVIDUAL – FEMALE)

Zhen Yi Yeong 10-11 0:07:30

Siobhain Doyle 10-11 0:07:56

Chin Khar Ann 10-11 0:08:14

KIDS (RELAY)

Pink Lollies (India Boyd, Matilda Massey) 0:07:18

WonderGirls (Amanda Peh, Dawn Koh) 0:07:31

Team Amally (Emily Bekker, Amaya) 0:11:24

CATEGORIES AGE GROUP SWIM RUN

Elite 18+ 1.5km 10km

Standard

18-2930-3940-4950+

1.5km 10km

Sprint20-39

40+750m 5km

Junior 16-19 750m 5km

Youth12-13

14-15400m 3km

Kids8-910-11

200m 1km

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SINGAPORE AQUATHLON27 SEPTEMBER 2014 • EAST COAST PARK

Once again the annual Singapore Aquathlon is back, second in the multisport series of National Championships 2014 in Triathlon, Aquathlon and Duathlon. Indonesian Andy Wibowo took the Standard race crown while Singaporean Ethel Lin Zhiyun was the fastest female to cross the finish line, becoming the female National Champion. Jonathan Ma scored the fastest time to be the male National Champion. UWC Dover won the School Challenge and TRDESQ took the Club Challenge. Congratulations to all winners and participants!

1 4 S W I M B I K E R U N S I N G A P O R E | www.swimbikerunmag.sg1 4

BLOOMBERG SQUARE MILE RELAY 2014PROMONTORY, MARINA BAY2 OCTOBER 2014

The Bloomberg Square Mile Relay saw over 1,700 runners took the streets of the Singapore Financial District last 2 October 2014. Now on its second year, the Bloomberg Square Mile Relay is a unique corporate race where teams of 10 compete in a relay. It was designed to provide business professionals with an outlet for their sporting passion. Teams from ANZ Bank, Barclays, Glencore, Macquarie Bank, MasterCard, and Standard Chartered, among others, joined the event. The event had runners twisting and turning along streets, through buildings and staircases, and along the Marina Bay Waterfront before handing over the baton to a waiting teammate back at the starting line. Macquarie Bank clinched first place for the second time. Their team completed ten laps of the one-mile course in 51 minutes and 11 seconds followed by Saxo Capital Markets with 52 minutes 17 seconds and Barclays with 52 minutes 47 seconds. Melvin Wong from Bloomberg was the fastest runner with a time of 4 minutes 34 seconds. The winning prize of S$10,000 was donated to the winner’s charity of choice, the Hope House.

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IMPULSE SUFDesigned for sports but ideal for any occasion. It provides unlimited RX solutions and ideal for active individuals with high visual corrective needs. It can be fitted with a wide range of lens from single vision or progressive, multilaser to photochromic. Extremely light, it’s made from advanced materials like Grimalid frame and Kytenium temples. It’s a mix and match frame with 4 frames and 10 clips to choose from. Options are steel velvet, Carbonium, matte black, and frozen ash colors.

RUSH A new helmet for road cycling,

it features a comfortably fitting anti-perspiration fabric

for internal padding, Fastex System™ closure buckle,

removable and adjustable comfort head ring, and RSR7

adjustable retention system. The helmet includes an

integrated and removable visor. It is available in the

following colors: Azur - Lime Fluo, White - Silver, Black -

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IN CELEBRATION OF ITS 30TH YEAR, RUDY PROJECT INTRODUCED ITS NEW PRODUCTS FOR 2015. HERE ARE SOME OF THEM.

RUDY PROJECT UNVEILS NEW PRODUCTS

| NEW

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Find out what’s inside our latest issue, check out photos from popular events, and get the latest news on the multisport scene in Singapore!

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Read tweets about health and nutrition from experts as well as techniques from professional coaches! Got any burning questions? Tweet us your queries at #SBRmagSG!

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SCAN THE

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SBRSG

27 SEPT Ironman Malaysia (Langkawi, Malaysia)

CHOO LING ERTime: 11:18:23Position: 1 (age group 25-29) 92 (overall)

CHELSIE TANTime: 12:11:23Position: 1 (age group 18-24) 187 (overall)

11 OCT Ironman World Championship (Kailua-Kona, Hawaii)

TERYN THAMTime: 14:49:23Position: 71 (age group 35-39) 1816 (overall)

25-26 OCT Hong Kong ASTC Triathlon Asian Cup 2014

CLEMENT CHOWTime: 7:23:41Position: 143 (age group 25-29) 1998 (overall)

THE FASTEST SINGAPOREANS

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JURONG WEST SPORTS CENTRE• 20 Jurong West St 93

KEY POWER INTERNATIONAL• IMM #02-18

PIONEER CYCLES• 1 Soon Lee St #05-53 Pioneer Centre

RODALINK• 110 Jln Jurong Kechil #01-02

Sweebi House• 18 Boon Lay Way #01-98D

Tradehub21

RUNNING LAB• Westgate #03-18

EAST 12 CYCLE• 80 Marine Parade Central #01-786/788

ATHLETE’S CIRCLE• 82 Lor 23 Geylang #02-05 Atrix

CANNASIA• 83/85 Frankel Ave• 33 Ubi Ave 3 #01-20 Vertex

CYCLE CRAFT• 282 East Coast Rd

EMF CYCLES• 820 Tampines St 81 #01-518

ENTRO CYCLES• 3 Kaki Bukit Rd 3 East Point Terrace

EVERLAST• Century Square #03-23

INTEGRATED RIDING• 326 Changi Rd

KEY POWER INTERNATIONAL• 14 Arumugam Rd #01-01 Lion Industrial Bldg C• Changi City Point #02-26

NORTH 17TH STOP• 7 Yishun Industrial Street 1 #01-31

AVE AVENUE• 353 Sembawang Rd

CHEAP JOHN’S ENTERPRISE• 598 Sembawang Rd

EVERLAST• Causeway Point #02-20

THE URBAN BIKE• 2 Yishun Industrial St 1 #07-21

Northpoint Bizhub

TREKNOLOGY BIKES 3 PTE LTD• 1026 Sembawang Rd

WOODLANDS SPORTS CENTRE• 3 Woodlands St 13

YIO CHU KANG SPORTS CENTRE• 200 Ang Mo Kio Ave 9

YISHUN SPORTS CENTRE• 101 Yishun Ave 1

NORTHEAST FAT CAT CYCLES• 48 Lor 1 Realty Pk

LIFE CYCLE• 986 Upper Serangoon Rd

WEST 17TH STOP• Blk 249 Jurong East St 24 #01-102• Blk 501 West Coast Dr #01-290

AVENDO SOLUTION• Blk 673A Choa Chu Kang Cres

#09-411

BROSKY BIKES• 31 Biopolis Way #01-055 Nanos

BUKIT GOMBAK SPORTS CENTRE• 810 Bt Gombak West Ave 5

CHOA CHU KANG SPORTS CENTRE• 1 Choa Chu Kang St 53

CLEMENTI SPORTS CENTRE• 518 Clementi Ave 3

CONGRATULATIONS TO THE LUCKY

WINNERS OF AN OGIO OPERATIVE 17

BAG!

Retail Price: S$139

Muhd HuzaifahJeremy Ng

Gerard Michael Robert

2014 EVENT LISTINGS

If you want your events to be postsed in this page, send details to sbr@newleafmedia.com.sg.

NOVEMBER 201422 SINGAPORE DUATHLON23 SWISSOTEL VERTICAL MARATHON

DECEMBER 20147 STANDARD CHARTERED MARATHON

JANUARY 20151 MILEAGE NEW YEAR RUN4 WEST COAST MAZDA RUN10 NUS BIZAD CHARITY RUN 17 RUN FOR LIGHT

FEBRUARY 201521 CHALLENGE SUBIC (PHILIPPINES)

JUNE 201524 CHALLENGE CAMSUR (PHILIPPINES)

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110314 Rudy Project November.indd 1 11/3/14 9:43 AM