Ok SBR.ph Nation, here’s what’s up for grabs!

How to win.

1. Share this post. (This post not our facebook post!)

2. One Tweet / One Fb Share = 1 entry each!

2.1  For facebook,  click the LIKE button above or below the article and type  “I want the free #adidasKOTR2013 entry by @SWIMBIKERUN.ph”

2.2 For twitter, click the TWEET button above or below the article and type  “I want the free #adidasKOTR2013 entry by @SWIMBIKERUNph”

3. Type the post exactly as it is. There’s a “.” on the fb share and none on the twitter tweet!

4. After sharing, at the comments section below,  type “DONE sharing! or DONE Tweeting!” along with your full name so we can include you in the random online raffle draw.

5. Remember guys, 1 tweet = one entry and 1 fb share = one entry. So if you do both, you get two chances!

That’s it!

We need to give this right away! Raffle will end and winner will be announced on Thursday 2pm. You can get the coupon from us at The Fort/BHS on the same day

Salice eyewear (pronounced as SA-LI-CHE) is 100% Italian made. And if you’re familiar with Italian quality, you can be sure the build is top-notch and a cut above the rest.

With prices ranging from 3k up to 8k, Salice goes head to head with the other leading brands in the market today.

So how does it fare?

We were privileged to be one of the first to test Salice when it first came here in the Philippines. We used and abused the Salice 006 ITA given to us by Cascos Incorporated., distributors of Salice Eyewear in the Philippines, during our training sessions.  The result? It passed with flying colors. Italian green, white, and red at that!

Salice 006 ITA is is equipped with green vented lens

The frame is light and the lenses are big enough to offer a clear view of the road when you’re hammering in aero position. The vents also helps reduce fogging. The fit is snug enough that it doesn’t slide down your nose, even when you’re sweating a lot. To those who like rimless lenses though, sorry to say that all their frame models has a bridge connecting the east and the west.

Nope, that’s not me.

Every purchase of Salice (correct me if I’m wrong Cascos), comes with its own carrying case., loaded with spare lens (yey! spare lens!), a Salice italian sticker, and a special cloth that you can use to wipe the dirt and grime away from the lens without damaging it.

Photo from runningsupplement .uk

But while the lens is superb, the frame just feels a bit too plastic(y) for our taste. There’s also bit of paint overlap/smudge too on the side where the Salice logo is printed.

Despite of that, it still looks good though We don’t mind

Ferrari + Salice = Italian Overload

Don’t get us wrong, Salice looks absolutely stunning. But if you’re going head to head against the big O’s and the R’s of the industry, every detail is crucial. Plus, it’s Italian!

Rocking the Salice 006 ITA after our training ride

The Dirty

If you’re on the look out for new optics with an unmistakable italian flavor, look no further, Salice is a great choice.

Salice is available at The Brick Multisport Store (McKinley Hill; Cebu), Bike King, R.O.X., Primo Cycles, Secondwind Running Store (Greenhills; Ortigas; Quezon City), Specialized Concept Store, Riovana (BGC; Katipunan), RUNNR (BHS; ATC; Toby’s MOA; Toby’s Shangri-la), Planet Sports (BHS; ATC; Trinoma; Rockwell; Glorietta), and The Athlete’s Foot (Two Parkade).

Visit their facebook page at : http://www.facebook.com/SalicePH/

Week 1-3: Studies show that it takes 21 days to build a habit, so weeks 1-3 are all about building the routine of your training regime. Don’t think past Day 21 and focus simply on executing each day’s training to your best abilities.

• 1) Aim for 4 – 5 short, easy training sessions per week.
• 2) If you’re new to swimming, keep your efforts short, but with many repetitions and lots of rest in between.
• 3) Establish a routine that ensures you don’t take two days off training in a row.
• 4) Each week, add a little volume to each session so that by the end of Week 3 you are roughly at the maximum time limit you want to consistently spend in the next 9 weeks for that session on that day.
• 5) Use the tools available at your gym (treadmill and spin bike) to help ensure consistency if the weather is bad.

Weeks 4 – 6: Now that you’ve established the routine and structure of your workouts, let’s add some triathlon-specific workouts to the mix.

• 1) On the day you have most time, include a transition workout in your training: Either go for a bike ride and a short jog after to get used to running off the bike (can all be done indoors), or head 2) to the pool and immediately after your swim, do an indoor or outdoor cycle or run. Both sessions will teach your body to make the switch from one sport to the next on race day.
• 3) Use the tools at your disposal! Hop on a spin bike once a week and crank out a set of very short (one minute) but very hard efforts with low cadence (pedal turnover) and equal rest. This builds 4) your cycling strength quickly.
• 5) Use a treadmill and focus on running at a high stride rate (steps per minute, per leg). Aim for over 90 steps per leg per minute. This way you teach your triathlon legs, already tired from cycling, to “break up the work” of the run into more but smaller pieces. You can focus on this outdoors, too.
• 6) In your swim training, start using some very small paddles (size of your palm) to build strength in your swim muscles. And yes – DO use a pull buoy, especially if you are a weak swimmer. Swimming is difficult enough when you are new to it, and a pull buoy helps you position yourself properly in the water, without additional effort, so that you can focus better on your stroke. Finis makes some great “finger paddles” for neophyte swimmers.

Weeks 7 – 9: Let’s spice it up a bit! You’ve got six weeks of consistent training under your belt, so now it’s time to throw in a little higher effort.

• 1) Once a week in each sport, add in some hard efforts to your training mix.
• 2) In the run, aim to complete a set of 60-90 second efforts with equal rest, making each one faster than the last. Stop and cool down when you can no longer hold the pace of the previous effort.
• 3) On the bike, ride the final third of your transition bike hard – as if you were racing. Then do your run after at a moderate pace. At the end of the three weeks, run the run hard.
• 4) In your swim training, start adding a set of short, fast efforts with short rest to the mix. Keep each effort only as long as you can hold technique. Rest only long enough to feel recovered to do it again. Try to make the total volume of this set equal to the length of the swim at your goal race.

Weeks 10 – 11: You’re in the home stretch. Let’s make sure you’ve got all your equipment finalized by the time you enter this phase. You don’t want to try anything new on race day.

• 1) Familiarize yourself with the course and try to simulate in your training rides or on a spin bike or windtrainer what to expect from the hills.
• 2) You don’t need to “go the distance” at race intensity before race day – that’s what race day is all about after all! But if it helps you build confidence, go for it and simulate a moderate effort triathlon of the same distance 2-3 weeks before race day.
• 3) Keep up the consistency of your training. Build up the duration of your intense efforts and reduce the duration of your rest. Avoid the temptation of long, all-out efforts in training. Always leave something in the tank.

Week 12: Race Week! This is it, race week! It’s time to rest up and put the finishing touches to your preparations.

• 1) Contrary to popular belief, don’t over rest! If you have been training on a moderate volume, keep up the frequency of your training but reduce the volume and greatly reduce the intensity.
• 2) Look back on your training and be honest about how consistent you were. If you were ill or took time off, you need to taper (rest) less for your race than if you trained hard these past 12 weeks.
• 3) The weekend prior, just train easy – but do train!
• 4) Three to four days out from the race, take one or two days off, depending on how hard you trained over the past months.
• 5) On the days prior to the race, train very, very easy in each sport. You only need a total of 30 – 45 minutes total training time each day to keep yourself limber and loose for race day. Hold yourself back and think of just “keeping the engine turning over” to keep your body systems prep’d for race day.

That’s it, you’re all set for race day: Put it all together and enjoy the experience! Nice work!!!

Coach Vinnie
For SWIMBIKERUN.ph
http://www.ironguides.net
* * * Your best is our business.™ * * *

Featured Image Credit : digdeepcoaching.com

1. Take in adequate amounts of energy. 400 Cal/hour on the bike is a rough goal. On the run, two gels and lots of coke per hour. Eat when you feel good, back off when you don’t.

2. Pace appropriately! Yes, appropriate pace is a “nutrition” tip!!

Why? Because your pace and how much fuel you can process are inversely related! The faster you go, the less food and drink you can process. Conversely, the slower you go, the more you can digest. This is simply a factor of diverting more blood supply to the working muscles the harder we go. Go too hard and you can end up shutting down the stomach and intestines!

The right pace is always a compromise between two things: (1) How much blood needs to go to the muscles to provide oxygen and nutrients to sustain your pace, and (2) the minimum number of Calories you need to process to get you to the finish line in the least amount of time! Your fitness, weight (more fat = more insulation = more heat stress = greater demand on blood flow), heat adaptation — all of these impact blood flow demands from the different systems in your body.

A short race such as a sprint tri can be ALL OUT with no food since we carry enough glycogen to fuel ourselves at a high intensity for the distance and we do not need to eat. But when you are racing for 2.5 hours or longer, you will need to count on taking in some food, too.

3. If you get stomach trouble, slow down! Your problems will resolve if you give your body the chance to recover. You can cruise easy for 10-15 minutes and only “lose” a couple of minutes on the day, or you can continue to carry on hard and lose hours!! Or worse, DNF!!

4. Keep it simple. Stick to one brand of electrolyte drink and one brand of sports bar or gel. Take enough supply to race venue, you don’t want to be buying different brands the day before the race

5. Eat your solids, if any, early during the bike (first couple of hours). Aim to keep the rest of your fuel intake liquid.

6. Rely on an electrolyte drink throughout the day and keep water intake to when you eat dense carbohydrate sources (gels, bars, cookies, etc.), because mixing electrolyte with food will only make the solution denser. Mix your drink according to the label!

7. Aim for minimum one large (750mL) bottle of electrolyte drink per hour on the bike, with additional water with gels and solid food. The bottle of drink will give you roughly 140Cal per hour. Add three gels and you have 440 Calories/hour, a good goal. Have some water/electro/coke at every aid station on the run. Never skip an aid station — never, not ever!

8. Practice practice practice. Make every long training session a practice run-through of your IM fueling and pacing. By the time race day rolls around, it should be second nature what you eat and drink.

9. Plan the details of your fueling strategy in advance. For example, you can use a Jetstream bottle and mix a concentrated mix in a bottle, then during the bike fill up the Jetstream (once it’s empty) with a marked-off amount out of the bottle of concentrate that is the right amount to ensure a proper concentration when topped up with water. Do this right before an aid station and top off the concentrate with water from that aid station. If you do this right, you can start the bike with the Jetstream full, and carry a large bottle with 3 hours worth of concentrate in it. Then pour 1/3 of the bottle into the Jetstream each time you’re on empty, top it off with water from the aid stations and you’re set. Always keep a little bottle of water on board to wash down gels and calories from food.

10. Food of choice: Find the brand of bar and gels you like, and get used to using them. Remember, gels and bars are only one option — many races have been won on Mars bars, coke and bananas. Find what works for you!

Coach Vinnie
For SWIMBIKERUN.ph
http://www.ironguides.net
* * * Your best is our business.™ * * *

6th LEG DIY SERIES BY YELLOW CAB-TRI CLARK: OPEN WATER SWIM
Venue: Camayan Beach Resort, Subic Freeport
Date: June 16, 2013

SWIMBIKERUN.ph is a proud media partner of the 6th LEG DIY SERIES BY YELLOW CAB-TRI CLARK: OPEN WATER SWIM

Adults Categories:
· 500m
· 1000m
· 1500m
· 2000m

Kids Categories:
· 75m-600m

REGISTRATION FEE: PhP 300 (includes entrance fee at CBR, and post race food)

ONSITE REGISTRATION STARTS AT 7:00 am. RACE STARTS AT 9:00AM.
Kindly confirm participation in the event thru this page. If not sure, kindly amend attendance status too. We are basing our estimate on food allocation through this page. Thank you.

https://www.facebook.com/events/506380412749439/508566615864152/?notif_t=plan_mall_activity

Swim will be at Camayan Beach. Adult swim course will a 500m out and back loop counter clockwise. Lifeguards on kayaks will be on course. Kids swim course will a triangular loop inside the swim area.

Race Map

As event partner Camayan Beach Resort has extended the following discount/packages for participants and their friends/family:

1. Discount on CBR Admission:
50% for family members joining the event (non-participants)

Adult Published Rate of P300 discounted to P150 / pax
Child (12 years old and below) P250 discounted to P125 / pax

2. Discount on Ocean Adventure Admission:
30% for family members joining the event (participants and non-participants)

Adult P550 discounted to P385 / pax
Child (12 years old and below) P440 discounted to P308 / pax

3. Discount on Rooms for Participants & Families
20% discount twin share rooms with breakfast
Max of 5 persons in a room only

Superior P4,950 discounted to P3,960.00
De Luxe P5,500 discounted to P4,400.00

If you are interested to participate and would like to book an overnight stay, kindly send me an email or contact the following.

Jumbo Tayag 0917-8977470
Abe Tayag 0917-5667292
Alan Galang 0920-9616758
Mac Mandap 0922-8218880
Marvin Manalang 0920-9281433

Last June 1, we got to attend the 3 day Aquasphere Open Water Series Swim Camp (camp started May 31) organized by Aqualogic Philippines and had an absolute blast. We arrived early morning of June 1 and got billeted at the very homey and classy Pico Sands Hotel.

The day started with classroom seminar at the function room where Coach Shinji taught us a couple of Total Immersion techniques to help you swim faster without exerting more effort. Is that even possible?! Apparently so, it is.

We were then brought to a secluded part of Pico de Loro which Coach Ria reserved just for us.

Cruising in style

The very welcoming staff of Pico de Loro welcomed us as we reached the shore.

During the open water session, we were split into 3 groups and practiced open water swimming using a tempo trainer.

The session ended, of course, with a photo session with Coach Shinji.

After the swim, we had brunch and had a sumptuous mix of fruits, refreshing iced tea, and soft tacos!

Mexican food by the beach! Can’t get any better than that!

After a 3 hour break, we went to the pool this time to do more tempo trainer drills and practice our glide. I won’t get much into the details here as it’s better experienced when you join the next camp!

The ended the day of course, with a couple of cold ones!

Best part of the camp?

THE RACE

The highlight of the camp, is the 2k open water race sponsored by Aquasphere. There were a lot of athlete’s who didn’t join the camp but went on Sunday for the race!

5 minutes to start!

Don Velasco of Second Wind Sun Broadband and Mara of TIMEX Gold Gym TMM

The race is a 2 loop, counter-clockwise, open water swim, which is a very good training session for upcoming Ironman 70.3 Philippines Cebu. Not only do you get to jumpstart your training volume, but the calm waters of Pico de Loro that morning enabled us to practice our sighting as well.

It was a blast meeting and picking the brains of the Total Immersion YouTube sensation himself, Coach Shinji Takeuchi. Of course, thanks to Aqualogic and T.I. Philippines big cheese, Ria Mackay, for inviting us!

Well post the results of the Open Water Swim Race as soon as we get it from the organizers!

Lastly, if you’re a triathlete and don’t know who Coach Shinji is, check out the video below! That’s all you need to know why this guy is a YouTube sensation.
-

There will be two more camps after this. We advice everyone to sign up as soon as registration opens up because slots will definitely get filled in no time. The next race is a 3k and 1.5 open water swim and a 500m/250m distance for the kids.

Still thinking about it? How many times in your life can you say that you swam with one of the best in the world? ‘Nuff said.
-

Till the next camp!

Looking for more pictures? Click here for Batch 1, Batch 2, and Batch 3.

Date and Time of the Event :
August 18, 2013/ 6:00am

Contact Number(s) / Email :
0922-8023376

Event Venue :
Queensland Baywalk, Davao City.

Event Website :

https://www.facebook.com/events/492558927483457/492558930816790/?notif_t=like

Distance(s) :
1km swim, 30km bike, 7.5km run

Name of Organizer :
Leadpack events mgt.

Event Type :
Triathlon

Date and Time of the Event :
July 27-28, 2013 @ 7am

Contact Number(s) / Email :
Cellular Phone No. 09328800400 / 09267204153. or email us at
philswimleague@hotmail.com

Event Venue :
Marikina Sports Complex

Event Website :
www.facebook.com/PhilippineSwimmingLeague or
www.philippineswimmingblogspot.com

Name of Organizer :
Philippine Swimming League/ Joey Andaya Seagguls Swimming Team

Registration Fees :
Php 350.00

Prizes and Awards :
AWARDS :

Individual:

Medals for GOLD, SILVER and BRONZE shall be awarded to the top three finishers for Boys and Girls, for both Novice and Motivational Categories.

Trophies will be awarded for the Most Outstanding Swimmers in each Age Group category for both Boys and Girls.

Team:

Trophies shall be awarded to the Over-All Champion, the 1st Runner-up and 2nd Runner up
(Based on the combined score for boys and girls events)

Event Type :
Swimming

Date and Time of the Event :
June 8 2013 @ 7 AM

Contact Number(s) / Email :
Cellular Phone No. 09328800400 / 09267204153 or email us at
philswimleague@hotmail.com

Event Venue :
Bonifacio Naval Station Swimming Pool, Bonifacio Naval Station, Fort
Bonifacio, Taguig City.

Event Website :
www.facebook.com/PhilippineSwimmingLeague or
www.philippineswimmingblogspot.com

Distance(s) :
FOr Novice swimmers:
25m Fly, Free, Breast and Back for Boys and girls ages 4 and Up

For Motivational:

50 meter Fly, Free, Breast and Back (10 and under) (11 and over)

Name of Organizer :
Philippine Swimming League

Registration Fees :
Php 350.00

Prizes and Awards :
AWARDS :

Individual: Medals for GOLD, SILVER and BRONZE shall be awarded to
the top three finishers for Boys and Girls.

Trophies will be awarded for the Most Outstanding Swimmers
in each Age Group category for both Boys and Girls.

Team:

Trophies shall be awarded to the Over-All Champion, the 1st
Runner-up and 2nd runner up
(Based on the combined score for boys and girls events)

Event Type :
Swimming

Date and Time of the Event :
June 2, 2013 @ 7am

Contact Number(s) / Email :
Cellular Phone No. 09328800400 / 09267204153. or email us at
philswimleague@hotmail.com

Event Venue :
Bicol University Swimming Pool, Rizal Street, Legazpi City, Province
of Albay.

Event Website :
www.facebook.com/PhilippineSwimmingLeague or
www.philippineswimmingblogspot.com

Name of Organizer :
Philippine Swimming League

Registration Fees :
Php 350.00

Prizes and Awards :
AWARDS :

Individual:

Medals for GOLD, SILVER and BRONZE shall be awarded to the top three finishers for Boys and Girls, for both Novice and Motivational Categories.

Trophies will be awarded for the Most Outstanding Swimmers in each Age Group category for both Boys and Girls.

Team:

Trophies shall be awarded to the Over-All Champion, the 1st Runner-up and 2nd Runner up
(Based on the combined score for boys and girls events)

Event Type :
Swimming

Date and Time of the Event :
October 05, 2013

Contact Number(s) / Email :
09212109991; 09475727794

Event Venue :
Sampaloc, Tanay, Rizal

Event Website :
www.bornerunner.blogspot.com

Distance(s) :
3K, 7K, 15K, 21K

Name of Organizer :
Borne Runner Sports

Registration Fees :
REGISTRATION (Early-Regular-Onsite)

3K run/ Family P250 P300 P300
7K Run P300 P350 P350
15K Run P450 P550 P550
21K Run P550 P650 P650

Prizes and Awards :
3K (Finishers certificate & Jollibee Yumburger)

7K (Finishers certificate & Jollibee Yumburger)

15K (Finishers certificate & Jollibee Yumburger, finishers medal, and
Finishers tshirts)

21K (Finishers certificate & Jollibee Yumburger, finishers medal, and
Finishers tshirts)

Singlet :
* File is attached: SMM-singlet.jpg

Event Type :
Running

Date and Time of the Event :
July 7, 2013 5:00 AM

Contact Number(s) / Email :
3856276 goldengripfoundation@gmail.com

Event Venue :
Philcoa to Tandang Sora, Commonwealth Quezon City

Event Website :
https://www.facebook.com/carol.clavecilla

Distance(s) :
5K and 10K

Name of Organizer :
Golden Grip Universal Foundation

Registration Fees :
5K = 600php
10K = 800php

Prizes and Awards :
First 300 finisher gets a limited edition t-shirt aside from the race
kit inclusive of singlet, race bib and freebies !

Event Type :
Triathlon