Category: Ironman 70.3 Cebu

(Photo: AP Images)

How do you define a “fit person?” Is a skinny man weighing 135 lbs. who can run a 10K in 50 minutes fit? But what if he can’t bench press his body weight? How about, at the opposite end, a muscleman with biceps size 14” who can lift a Kia Pride but can’t finish a 15K Run?

What is fitness? Sports Illustrated, the leading sports magazine, came up with a criteria of four: speed, strength, agility and endurance.

This makes sense. The fittest person is the one who excels not in just one or two areas but in all four. Visiting the SI.com website, this is how they explain it: “Fitness. For the professional male athlete it is the very foundation of success. But even among the pros, some athletes stand head and sculpted shoulders above the rest. The natural question, then: Who is the fittest male athlete in sports?”

For the first time since the SI magazine started in 1954, they have come up with the “Fittest 50.” With SI’s editors and writers as judges, they’ve used a 40-point scoring system to assess the world’s top sportsmen; each of the four categories has a scale of 0-10.

From SI, here are the criteria: STRENGTH: the pushing power of a lineman or the force of an ultimate fighter. SPEED: the top end of a sprinter or the burst of a running back. ENDURANCE: a runner’s bottomless reserve or a boxer’s ability to keep going in a bout. AGILITY: the balance of a downhill skier or a euro step at full.

So, among the planet’s 7.25 billion inhabitants, who is that one athlete who is the fittest? Drum roll, please…

He’s Cavalier No. 23! Yup, in all four categories, SI scored LeBron James a perfect 10. His total is 40. Based on this analysis by their experts, he’s the only top-notch athlete to score a perfect mark. LBJ is strong and fast; he can endure a lengthy contest (except that cramps in Game 1, right?), plus his balance and agility are incomparable.

The second best: Christiano Ronaldo. The Portuguese scored 10 in three areas but only 8.5 in strength. Understandable because a footballer needs speed, endurance and agility — minus the bulging muscles which will slow him down. Ronaldo scores 38.5.

Third on the list is Usain Bolt. The fastest human being ever (his 100-meter WR is 9.58), he scores a 10 in speed (of course) but lower in strength (9), agility (8.5) and endurance (9). Bolt scores 36.5.

From fourth to 10th place are: Floyd Mayweather (score: 36), NFL’s Dez Bryant (35), NFL’s Calvin Johnson (34.5), NBA’s Serge Ibaka (34), NFL’s Adrian Peterson (33.5), Jon Jones of the UFC with 33, and at No. 10, the world’s most decorated swimmer, Michael Phelps (33).

If you run through the list of 50 athletes, many names are unfamiliar. That’s because many are American football players. Not including these NFL stars and others that are not too familiar, here are some recognizable names:

Blake Griffin, the LA Clippers slam-dunking Hulk, sits at No. 14. He totaled 30. A bit perplexing is how he scored only 8 in strength (he got 7 for speed and 7.5 for agility and endurance). Isn’t Griffin one of the league’s strongest?

Among the tennis players, only two made the list: Rafael Nadal and Roger Federer. Nadal is ranked 20 while Fed is 31. With Nadal, another head-scratching number: the man who can battle for five hours and five sets only scored 8 for endurance. Ha? Nadal’s total is 28.5. As to Roger, he got a lowly 5.5 for speed and his total is 26. But why no Novak Djokovic?

With the MMA fighters, only one other star is included apart from the 9th-ranked Jon Jones. He’s GSP or George St. Pierre. The Canadian is middle of the pack, No. 25, for a total of 27.5. He scores a high 9 for strength but a low 3.5 for speed.

Among the NBA players, the six total include Ray Allen (30), Nate Robinson (33) and Dwight Howard (36). Cyclist Chris Froome is 45 and marathoner Meb Keflezighi is 46.

Pinoy? Yes. Adjudged the 39th fittest with scores of 6.5 (speed and agility), 6 (endurance) and 5 (strength) for a total of 24 is the planet’s only eight-division world champ, MP.

(All photos from triathlonwarrior.blogspot.com)

Question: Would you pay $325 to suffer nonstop for seven to eight hours? That’s what the triathletes did last Sunday.

Imagine swimming for 50 minutes the open-sea waters spanning 1.9 kms. Then, after maneuvering past the jellyfish and kicks of your fellow swimmers attempting to dislodge your goggles, you sprint towards your P254,000 carbon-fiber bicycle.

You pedal, amidst the sun that will cook your skin from 7:30 to 11 a.m., climbing the Fernan Bridge. You soon descend into darkness inside the abyss called the Tunnel, emerging to confront the buffering yet unseen crosswinds at the SRP — all of 90 kms., the distance from the Capitol to Bogo. Finally, returning back to where you started at the seaside property of Megaworld, you change from cleats to running shoes — and you stare at your watch: it’s 11 a.m.

Time for a half-marathon! Crazy? No. How about lunatic. At first, the run traverses along shaded portions of Punta Engaño. Good. But wait until you reach Amisa and the winding, open air subdivision where you have nowhere to hide for shade. You walk — but you really want to crawl. The tough part: the run isn’t a point-to-point, from A-to-B route. It’s two loops. Meaning, after circling one entire lap, it’s not over yet; you’ve got to do it all over again. And it’s past 1 p.m.!

This, to the non-Cobra Energy Drink Ironman 70.3 participant, is a snapshot of the suffering and difficulty of finishing all 113 kms. of last Sunday’s race. And you pay a fee of nearly P15,000 (in December for an event that’s in August) to willingly absorb this affliction.

Yet, thousands banded together in this modern-day version of hazing, all for the personal satisfaction of saying, Yes, I’ve done it!

Plenty, prior to August 3, were obese and elephantine; many were sedentary and slothful. Not anymore. That potbelly evaporated into a six-pack. What a transformation; not only of the physical but of the entire mind-and-body.

Why? Because, said Bob Dylan, “Behind every beautiful thing, there’s some kind of pain.” Because, reads a famous saying, “Without pain, how could we know joy?” For what is life unless we pass through aches and burns and, after overcoming that, emerge to raise one’s arms up to God at the finish line?

The Ironman is about pain management. During training. Facing the sun. Running with cramps. Battling the wind. Fixing a flat tire. Crouching low on the bike for 220 back-breaking minutes. It’s Winston Churchill’s dictum that says, “If you’re going through hell, keep going.”

It’s not about the eradication of pain — because that’s impossible, even for the Canadian named Brent McMahon who won in three hours and 59 minutes. It’s about absorbing the pain and transforming it into that unexplainable feeling of ecstasy that can only be described by one person: you yourself.

Nobody can define this “misery = jubilation” formula but the person who’s actually out there, fighting for his or her quest to cross that finish line.

It’s like Atty. Jess Garcia, minutes after crossing the finish line, telling me, “I’ll never do this again!” Yet, with his wife Leslie beside him, he said those words with an overjoyed tone.

You know who I applaud the most? The IronWomen. Yes, the ladies who braved the same distance of this event named after ‘Man. Comprising only 15 percent of all participants, now the women can claim and say, “We don’t only iron (clothes) well, we can also do the Ironman!” A thunderous clap for all finishers; but a standing ovation for all the lady participants.

The great Helen Keller, who couldn’t see or hear but became one of humankind’s most inspiring figures, once said: “Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be strengthened, ambition inspired, and success achieved.”

Sen. Pia with Team Jack Men

Hosting of the Ironman 70.3 race is supposed to rotate every three years. In 2009, this event featured over 500 triathletes in Camarines Sur. The race lasted for three years in Camsur. Next, with much shock and disappointment from then-Gov. LRay Villafluerte, the organizers moved it south, to Cebu. Now, our three years are up. After Luzon first hosted and, next, us representing the Visayas, will the 2015 edition move elsewhere, maybe in Mindanao (Davao, starting the swim in Samal Island?), to hop on all three Philippine regions?

Maybe. But I doubt it. I’m willing to bet my Vellum bike that Cebu will host again next August, and at least for two more Augusts after that.

First, Shangri-La. Is there a venue elsewhere that can provide a more shangrila-like experience than Shangri-La? None. Well, maybe Boracay, but where can you pedal for 90 kms. around Boracay?

The past three days — Friday to Sunday — we spent plentiful hours in Shangri-La (on Friday to get our race kits and carbo-load during the Welcome Dinner, on Saturday to do the bike check-in and attend the Race Briefing, and two days ago, for the actual race) and, repeatedly, friends would say, there’s no more ideal spot than Mactan. The beach and water are pristine; the added space of Megaworld, near Portofino, where the bikes were parked and where the Transition Area was situated — was ideal.

Second, the crowd support. I ran the 21K relay run and the thousands who cheered along Punta Engaño were tremendous. I’ve never ran with so many people cheering. This provides an immense boost to one’s weary legs. The same was true for the 90-km. bike ride: in many areas, fans stood side-by-side to shout, “Piolo!” and students clapped for the zooming cyclists.

The availability of dozens of hotels — this is a major plus. Our international airport. Mayor Paz Radaza’s assistance with the bleachers, the dancers during the Welcome Dinner, and more. The cooperation of the police, traffic, medical teams (led by Dr. Peter Mancao), of the Cebu Province (led by Atty. Mark Tolentino) … all contributed to a let’s-help-each-other, We’re-One Cebu united front.

With doctors Ron Eullaran and Peter Mancao

So, to yesterday’s headline, “Will Cebu host again?” Absolutely. Not that we’re irreplaceable but the set-up and organization and geography of Cebu will make it very, very, very difficult for Sunrise Events, Inc. to pullout of our province.

Still, Fred Uytengsu’s pronouncement of “Maybe… but it’s not sure yet” is good. It forms a leverage for the one problem that’s not difficult to solve: the bad roads. The stretch from Parkmall to the SRP Tunnel is the problem. And when you’re running 44-kph on a time-trial bike, you’d want a glossy pavement. This area is rough and awful. But can it be smoothened, in time for 12 months from now? Absolutely.

The race last Sunday? Ahh-mazing! It started last Saturday night when Kuya Kim (Atienza), who did the Weather Report during the Briefing, announced that weather conditions would be sunny. Afraid of the incoming typhoon, the Shangri-La Ballroom erupted into cheers.

Race Briefing with 3D glasses: Ron, John, Jonel Borromeo and Dr. Tony San Juan

Sunday morning brought perfectly-clear skies. The sea water? Placid and serene. Compared to just a few days earlier when waves tormented Mactan, two mornings ago at 6:28 a.m. when the starting gun was fired, the water was tranquil. Triathletes couldn’t have asked for better swimming conditions.

At the 23rd minute, would you believe, the pros were out of the water after 1.9 kms. and sprinting towards their carbon bicycles. They’re jetskis made of human flesh. One by one, wetsuit after bikini after tri-suit, the thousands of fishes pulled out their goggles to turn amphibious and start their long pedaling journey towards the SRP.

Inspiring? That’s a mild form of description. You see females and males of all sizes, the young ones and the once young, all braving this crazy sport.

Within an hour or so, all bikers disappeared from Mactan, climbing the Marcelo Fernan Bridge, en route to the “M & M” route at the SRP, crossing  the Tunnel eight times.

Today, registration opens for all participants of the Cobra Energy Drink Ironman 70.3. What’s 70.3? That’s the total distance of the race: 70.3 miles. The Sunday event is actually a “Half-Ironman” as the full Ironman is twice the measurement: 140.6 miles, translating to a 3.8K swim, a 180K bike ride and a 42K marathon.

Three days from now, the length is still daunting: that’s a 1.9-km. swim, a 90-km. pedal contest and a 21K run using tired legs.

Today, the doors of The Marquee in Shangri-La Mactan will open to welcome all triathletes. By day’s end, you’ll know who’s joining: they’ll be wearing colored bands on their wrists with the IM logo. They’ll have bragging rights while roaming our city streets, quietly proclaiming to all: I hope to cross that finish line this Sunday and be an “Ironman.”

This race is life-changing. People’s lives have been altered because of Aug. 3, 2014. The reason: as soon as one has registered, first-timer or not, one has to devote innumerable hours performing free-style strokes in the 25-meter pool, four-hour-long bike rides to Catmon or Carcar or Carmen, long-distance runs that start at 4:15 a.m.

Belly bulges have been trimmed. Buckets full of sweat have evaporated. Hundreds of thousands of pesos have been spent on Pinarello Dogma bikes. GU gels have been swallowed like soft candy.

All for good. For here’s the good news: I know plenty of 39- and 49-year-olds who’ve never been fitter in their whole lives than today. Amazing, right?

Jonel Borromeo, my high school best friend, comes to mind. Over 24 months ago, he weighed over 230 lbs. and could barely circle the track oval’s 400 meters. Now, he’s lost 80 lbs. of fat and he’s a hard-core triathlete who joined Gianluca Guidicelli’s three-day bike “suffer” fest in Bohol that spanned over 515 kms. When he trekked to the U.S. for a business trip, he was stopped by the U.S. immigration because his new face and body didn’t resemble his passport photo. He was interrogated for two hours!

That interrogation brought an earful and fulfilling grin to Jonel. Ha-ha, he must have screamed inside. This is what being fit looks like, he must have told himself fronting the mirror.

Jonel (center) with Joseph Miller and Tenggoy Colmenares

And so, even before the starting gun will fire at exactly 6:28 a.m. this Sunday, I congratulate everyone who’s joining, especially the first-timers. Your dedication has not only made you slimmer and fitter — but, as a whole, you’re more disciplined and goal-oriented.

As Meyrick Jacalan said, “Race day is the pay off. It’s over. Enjoy.” By that, Jacs means that all your months of suffering have culminated towards this weekend. It’s time to claim the prize.

As we applaud the participants, we also thank Sunrise Events, Inc., led by Fred Uytengsu, Jr., whose family roots come from Cebu, and the woman supervising the whole spectacle, the indefatigable superwoman Princess Galura.

Cebu, as a brand, is known worldwide in the triathlon hemisphere because of the IM70.3. Our visitors descending to Mactan will not only spend good Euros but will also spread the good word (hopefully) about our beautiful island. Sports tourism, it’s nicknamed.

This means that, to all those who’ll be inconvenienced three mornings from now, please bear with this annual party. Speaking of “annual,” it looks like, after three years, Cebu will continue hosting the IM. And why not? Camarines Sur was a terrific start, bringing hundreds of newbies. But it’s small. And the water, murky and brown, can’t compare to Shangri-La’s. Three more years. That’s what I hear. Amazing Tri’ news for this multi-city hosting of Lapu-Lapu, Mandaue, Talisay and Cebu.

Me? I did the 90K bike two years ago, was scheduled to race the Individual Full last year until an injury thwarted those plans, and this Sunday, I’ll run 21K with Ralph Sios-e as swimmer and my best buddy Dr. Ronald Eullaran as biker. Our team name is JACK MEN, in honor of my late father-in-law “Jack Mendez” who passed away two weeks ago and because “we’re men of Jack.”

Of the 2,500 participants in next Sunday’s race, hundreds will be new. Last year, I asked a few seasoned triathletes for some pointers. Again, here are those lessons…

AYA GARCIA SHLACHTER: 1. Taper. Do not cram your workouts. 2. If you feel doubtful that you can finish the race, break down the distances in your mind. I have difficulty running 21K so I break down the run as four 5k races; this way, I am not intimidated. 3. Smile and finish strong!

CHRIS ALDEGUER. 1. Race Week = Get enough rest this week. Avoid long training sessions. Keep it short with a nice pace to stay sharp. Eat and Hydrate well. Prepare and check all gear and equipment.

2. Swim= If you are a good swimmer, position well in the front. The swim start is crowded. Positioning well will get you in a good group that can result in an overall fast pace. For the majority, it is best to take the swim easy since it is a long race. The swim can be a warmup for the bike. For the first timers, expect the swim to be chaotic. It’s important to be prepared mentally to avoid panic.

3. Bike= Since it is a long race, ride comfortably the early stage of the Bike leg. It is better to be feeling good in the later part of the Bike rather than suffer.. there is still a 21k Run to follow. Also be reminded at all times to drink and eat.

4. Run= Same with the Bike; start at a comfortable pace. A big percentage end up surviving the run rather than running the run. This often is a result of wrong pacing. It is always good to finish strong.

JANE JANE ONG. 1. Eat and rest well and get plenty of sleep. Try to sleep early every night. If you can’t sleep, just lie down in bed. 2. During race day, it’s important to pace oneself. Although the adrenaline rush might push us to swim/bike/run faster, it’s better to stick by the pace we’ve practiced to avoid getting cramps. 3. Enjoy the race!

JACS JACALAN. Pacing is critical. Going out too fast in one of the disciplines will have a consequential effect on the other two. Settle into your goal pace; you should have put in many miles in the past months at your goal pace, so it should feel natural.

Swimming with hundreds of triathletes is chaotic. Losing your goggles is a nightmare, so put-on your goggles underneath your swim cap to keep it from getting off your head. Going out hard in the swim is a huge mistake. Many triathletes push hard in the swim thinking they won’t use their shoulders during the bike and run. But hard swimming causes the body to burn more carbohydrates and this effect will last until the bike and run legs.

Ease up slightly on the last km. of the bike leg by increasing cadence and using easy gear. The transition from Bike to Run is most difficult. Reducing lactic acid levels and getting your breathing under control will enable a smoother transition. Giving up a few minutes will improve your run split more than it costs your bike split.

You’ve trained hard and with discipline. You have missed late-night partying. You have not been to the newly-opened bars. You have sacrificed family time. Most even have troubles with their wives (hehe). Race Day is the payoff. It’s over. Enjoy the race.

ANNIE NERIC. Make sure you are really prepared. Don’t worry about losing the registration fee or not participating. You are better alive than sorry. Think of yourself and family. Remember this is not an ordinary sports event.

Consult your doctor, have a check up and ensure you are fit (heart, no high blood, sugar levels). Avoid work stress; worries that may affect your condition, psyche, focus. Try to relax and try to get a good sleep the night before (this doesn’t always happen). Don’t try anything new on race day like new rubber shoes, tri suit.

Relax. Don’t tense your body and muscles. Think of good things; think of going thru the course and succeeding. This is Physical, Mental and even Spiritual. So PRAY, too! Go thru with your guardian angel. Have fun, enjoy the scenery, think of the Finish Line and look forward to a Cebu lechon!

Dr. Sander Ugalino is a member of the Brotherhood of Christian Businessmen and Professionals (BCBP). He joined the Cobra Ironman 70.3 race last August — and was the last runner allowed to complete the race!

Barely making the cutoff time for the 90K bike portion, he was, at that point, “so physically drained by the time I started running and was getting slower by the minute.” Still, he ran. “Prayers,” said Dr. Ugalino, “kept me going.”

To the many people who know him, you would not expect Doc Sander to be the typical super-slim-type triathlete. Over six feet tall, he has actually finished three (42K) marathons and considers exercise as a way to unwind and recharge. “With sports, I’m healthy and mentally fit to be able to live up to the demands of my stressful job. Lately, after I started training for Triathlon, I’ve been able to encourage my wife and son to try swimming and biking. Now, our training sessions have become quality family time as well.”

A surgeon by profession, his work schedule was full; thus, it was difficult to train. But he prioritized: God, family, work, sports/community.

RACE DAY. Sander explained in detail what happened on Aug. 4…

“The bad weather the night before the race added more tension and anxieties to all the triathletes. Good thing, Kuya Kim was there to pacify our nerves. Just like your first marathon, sleep was difficult; this time, with triple the excitement. A couple of hours before race start it was still drizzling but our prayers would not be denied…

“Swim was difficult. Current was strong and by the time our group was released the waves had swollen and it was getting more difficult to swim by the minute. At about 1.5 kms., I started having leg cramps. I rested for a few seconds, made a quick prayer and finished the swim with minimal kicks enough to make the cut-off time.

“The bike for me was most difficult. I’m not a biker and I was undertrained, having bought my road bike less than three months before. The headwind going back from Talisay to CICC was terrible and made things worst. The climb going back up to Fernan Bridge after almost 90 kms. was most difficult. I kept praying that the Lord will pedal for me and I will have enough strength to make it back to Shangri-La. I was already resigned to the fact that I might not make it in the bike cut-off time.

“However, they told me I barely made it and was the last triathlete allowed to run. The route was flat and well-shaded. It took some time before I could get my second wind and with about 4 kms. to go they told me it was already cut-off time. By God’s providence, I was allowed to finish the race and was escorted by the Ironman marshals. I finished the race with a smile on my face.”

SPIRITUAL. Doc Sander believes that apart from being mentally and physically ready, an athlete should also be prepared spiritually. “My family always included the safety and success of my Ironman race in our prayers,” he said. “With the whole BCBP community praying for me and the other brother-triathletes it wasn’t a surprise that we succeeded — all for the glory of God.”

Sander’s wife, Dr. Mai, and their son Josh were his inspiration. “They have kept me strong all throughout training and race day. Mai, Josh and I had this favorite prayer throughout training and during race day. We asked the Lord.. ‘To swim with me, to pedal for me and to run beside me.’

LEARNINGS. “Mr. (Fred) Uytensu once said that Triathlon is not just an event but a lifestyle and I completely agree with him,” he added “It has been a good learning experience as an athlete, a father, a husband and as a surgeon. It was humbling yet very fulfilling… physically-draining yet invigorating… intimidating yet very exciting.

“As they always say, pain is constant but suffering is optional. Since joining the BCBP, I have learned to lift up everything to the Lord and He has always been my source of strength. My Ironman experience further proved that ‘I can do all things through Christ who strengthens me (Phil 4:13).’”

Of the 2,000+ participants in this Sunday’s Cobra Ironman 70.3 race, hundreds will be new. Here are lessons from your fellow triathletes….

CHRIS ALDEGUER. 1. Race Week = Get enough rest this week. Avoid long training sessions. Keep it short with a nice pace to stay sharp. Eat and Hydrate well. Prepare and check all gear and equipment to be sure they are ready for race day.

2. Swim= If you are a good swimmer, position well in the front. The swim start is crowded. Positioning well will get you in a good group that can result in an overall fast pace. For the majority, it is best to take the swim easy since it is a long race. The swim can be a warmup for the bike. For the first timers, expect the swim to be chaotic given the number of participants. It’s important to be prepared mentally to avoid panic.

3. Bike= Since it is a long race, ride comfortably the early stage of the Bike leg. It is better to be feeling good in the later part of the Bike rather than suffer especially that there is a 21k Run to follow. Also be reminded at all times to drink and eat.

4. Run= Same with the Bike, it is best to start at a comfortable pace. A big percentage of the participants end up surviving the run rather than running the run. This often is a result of wrong pacing. It is always good to finish strong.

JACS JACALAN. Pacing is absolutely critical in Triathlon Racing. Going out too fast in one of the disciplines will have a consequential effect on the other two. Settle into your goal pace; you should have put in many miles in the past several months at your goal pace, so it should feel natural.

Swimming with hundreds of triathletes is chaotic. Losing your goggles is a nightmare, so put-on your goggles underneath your swim cap to keep it from getting off your head. Going out hard in the swim is a huge mistake. Many triathletes push hard in the swim thinking they won’t use their shoulders during the bike and run anyway. But hard swimming causes the body to burn more carbohydrates and this effect will last until the bike and run legs of the race.

Ease up slightly on the last km. of the bike leg by increasing cadence and using easy gear. The transition from Bike to Run is the most difficult part of the race. Reducing lactic acid levels and getting your breathing under control will enable a smoother transition. Giving up just a couple of minutes here will improve your run split more than it costs your bike split.

You’ve trained hard and with discipline. You have missed late-night partying. You have not been to the newly-opened bars in the city. You have sacrificed family time. Most even have troubles with their wives (hehehe). Race Day is the payoff. It’s over. Enjoy the race.

ANNIE NERIC. Make sure you are really prepared for this event. Don’t worry about losing the registration fee or not participating. You are better alive than sorry. Think of yourself and family. Remember this is not an ordinary sports event.

Consult your doctor, have a check up and ensure you are fit (heart, no high blood, sugar levels etc). Avoid work stress; worries that may affect your condition, psyche, focus. Try to relax and try to get a good sleep the night before (this doesn’t always happen). Don’t try anything new on race day like new rubbershoes, new tri suit. Make sure you have tried and tested these before the big day.

Relax. Don’t tense your body and muscles. Think of good things; think of going thru the course and succeeding. This is Physical, Mental and even Spiritual. So PRAY, too! Go thru with your guardian angel. Have fun, enjoy the scenery, think of the Finish Line and look forward to a Cebu lechon!

JANE JANE ONG. 1. Taper in the final week. Make sure to eat and rest well and get plenty of sleep. Try to sleep early every night. If you can’t sleep, just lie down in bed. 2. During race day, it’s important to pace oneself. Although the adrenaline rush might push us to swim/bike/run faster than we are used to, it’s better to stick by the pace we’ve practiced during training to avoid getting cramps. 3. Enjoy the race!

BOYING RODRIGUEZ: 1) After all the excitement, we are down to the last week before the biggest day of our triathlon lives! If you had been religious in your training, you should have tapered down. Your body should be allowed to recover and heal these last two weeks. 2) When I was asked last year what date the next 70.3 would be, I said Aug. 4, 2013 — because it’s high tide in Mactan. You should have swam this course around the same time it would have started and at the same tide level to get a feel of the waves, current, etc. 3) I know there will be thousands of cameras clicking away because this will again be Cebu’s biggest sporting event and there is no way everyone will not want to look good on camera. But again, never use something new on this day. Never use a brand-new bike, tri-suit, goggles, shoes. Use something that you have been familiar with. 4) Take a ride on your car with a buddy with the windows open and survey the bike and run route. Feel the crosswind along the SRP and look for cracks on the road. Try to plan where you will take your power gel while biking at 35 – 40kph. 5) Listen to your body! Unless you are trying to gain a personal best time, relax and take it easy.

AYA GARCIA SHLACHTER: 1. Taper. Do not cram your workouts. Rest is part of training. 2. If you feel doubtful that you can finish the race, break down the distances in your mind. I have difficulty running 21k therefore I break down the run as four 5k races in my mind. This way, I am not that intimidated by the distance. Same goes for the bike and the swim course. 3. Smile and finish strong!

TYRONE TAN: 1. DIET- For me diet is very important. As a triathlete, improving the nutritional intake is a big factor in improving the performance almost instantly. That means no junk food, sodas, doughnuts; my mantra: if it is processed, it is not good for you. 2. REST- It is common to overtrain, thinking that more is better. In order to perform and train to the fullest, you must first take RECOVERY seriously. Practice the little things that can help bounce back faster like post-nutrition, massage, ice bath and compression socks. 3. TECHNOLOGY – invest in a bike fitting, right equipment, aero bikes, and as much as possible lighter bike parts. A 2 cm difference in body positioning can mean a back ache halfway through your first half ironman. 4. STRENGTH TRAINING – it is important to increase commitment to strength training. As much as possible 2 times a week. I recommend Pio Solon of Epic.

Only 17 mornings remain before the most awaited sporting event in Cebu starts: the Cobra Ironman 70.3 race. One of the 2,150 triathletes joining is my friend from way back in high school, Bernard Vonn Sia.

The Executive Vice-President (EVP) of the family-owned Cebu Bionic Builders, Bernard is also a devoted husband to Cress and a proud dad to Cooper, Brie and Bliss. Here’s my full interview with Bernard…

What sports did you engage in in the past?

“I played bowling quite regularly when the SM Bowling lanes opened in the late 90’s. I was a part of ABC (Architect’s Bowling Club) representing the supplier section. This went on for about 5 years or so playing an average of 15-20 games per night 3-4x a week. Joined at least 4 or 5 tournaments a year only and never championed. hehe! After that, I took a swing at golf when my dad also started playing. Loved the sport, never had a handicap lower than 32 though and had already numerous injuries like tendonitis, back pains (bulging disc at the L4/L5) & even broke my nose! Yup my own golf ball ricocheted and hit my nose missing my left eye by half an inch. I was also part of SAGA (Society of Architect Golfers & Associates) again representing the supplier section. I’d play 2-3x a week diminishing when I got married and especially when we started having kids. The time spent on the fairway is just too long for a new family.”

How did you evolve into getting into triathlon?

“Well, it all started October 2011 when my medical check up showed a slightly high cholesterol and some other ailments. Cress then told me to get some exercise (during that time I almost had zero physical activities). I had actually been putting of exercise for the whole year of 2011- but these medical check ups shake you up you know.. a wake up call of sorts, this coupled with over 10 months of get togethers with Bendy Benedicto and everytime we would meet up we’d talk about his trainings and how it has improved his physical well being.

“So, to get the ball rolling & push myself, I registered for a fun run, not just any fun run, it was the CCM 2012 (Cebu City marathon) 21K half marathon. Take note I have never run and have never joined any fun run of any distance prior to this. This was when my kumpare John Pages would have his patience tested because I would call him almost everyday for running tips, running forms and the like . I would view videos on chi running, read on various training methods and download some training programs online. 2 months to train for the CCM half mary 2012 and I think i did 2:38 on my very first half mary. After that I found myself joining a half marathons once a month until this day.

“Since it wasn’t advisable to run everyday to give our joints a rest, I just figured, why not get a bike? a road bike probably since I’m in my 40’s? bike around the city as cross training? So I did, without any idea that there was a huge bike community in my circle of friends alone. The second I got my bike, it opened up a lot of new and old connections sharing the same enthusiasm for a healthier lifestyle. First ride, Ryan brought me straight to Willys in Busay. Second Ride, Mike Fernan rode with me straight to Danao. Majority of the guys I was riding with were all triathletes and all training for Ironman 70.3 2012 – so i kinda got sucked in their bike training while still doing my runs.

“The swim part was last.  I just toyed with the idea of: i’m running & biking, swimming probably? why not? could it be possible to teach a 40 year old the basics of swimming? So, a month before my first Tri Race, I asked Franz a triathlete and swim coach the basics —  boy did he have a hard time!! it’s really hard to teach an old dog new tricks! But it got done. It was frustrating but it got done.”

When was your first triathlon event?

“My very first Triathon Race was a sprint distance at the Tri United 3 in Alabang, Manila.  I chose this race, well because it had a finisher’s medal and that was a good remembrance of your first Tri.  900 meters in the LaSalle Zobel Pool that lasted 39 mins; 30 km. biking around Ayala Alabang for 52 mins & 7 km run around narra park for a total time of 2:23landing a 41st place out of 68 age groupers.  Packing & unpacking the bike was hell! will probably not race an out of towner again. hehe!

Can you talk some more about last year’s IM? And the Fearless Hot Mammas?

“Since I was already riding with friends training for the IM and i was regularly running, 2 weeks before IM last year, I was trying to sell myself on facebook by posting status update volunteering myself in case anyone needed a biker or runner for any relay team.  The last update i posted 2 days before the event: “Last chance for anyone looking for a Cyclist or Runner to substitute any last minute back out sa Relay for IronMan 70.3this Sunday.  Guaranteed time: Ride: 3:40; Run: 2:35”.  That day I got a message from Francis M & Marget V. referring me to the same team: the Fearless Hot Mammas.  Their runner Maimai H. narrated to me that their biker actress Jennylyn Mercado could not make it because of some misfortune (found out later in the news that she was swindled her money for this cebu trip).  And the rest is history.

“I didn’t have any expectations as I was literally a last minute substitute so i went around my business of registering and bike check in just ‘going with the flow’.  The night before the race though i slept early and took lots of water.  Left the house at 2AM to make it to the 4AM cut-off before they close off the roads. The anxiety set in an hour before swim start.  Heart Rate started to rise as there were so many watching in shang that i had to make sure I don’t fall while trying to mount the bike. hehe! on the route, lots of people & children were cheering and that made a difference.  Southbound was very difficult, the headwinds were so strong I couldnt go faster than 20kph! I just paced myself ‘just to survive’.  Going back and up the bridge was another ordeal, could I still have the energy to pedal uphill?  Saw some guys already walking their bikes up — then told myself: “this is just another willy’s ride, just another willys ride”.  got back to shangri-la 34 minutes faster than my target time and it was time to relax.  I waited for our runner at the finish line excited, I mean exhausted. hehe!

Did you decide right after the event to join the full IM this year?

“I think I was already considering it immediately after but when i saw the exhausted faces of the finisher I said “nah! I’m not that crazy!” It would later turn out I was that crazy! I decided with finality to join this year’s individual half Ironman about 2 months after.

When did you register, the first day when the online reg opened?

“Yes, I registered the first day and first minute online registration opened that was December 1, 2012 8:00AM! I then found out that it only took 4 days to fill up all the slots!

How has your training progressed from Aug of last year until now?

“Right after last year’s IronMan70.3, most of my training involved getting the hang of the swim segment and also joining sprint and olympic distances just to get the ‘feel’ of triathlon and also so as not to do too much too soon.  The official training allegedly started around March after the Xterra Triahlon race.  So far I have build up my training base mileage the first 3 months making sure I can survive all 3 distances for each discipline with some brick (doing 2 at the same time) training here and there – sort of building up the endurance.  I also joined a lot of races making it part of the training.  The last 2 months until now is more specific with more brick trainings and more intensity but shorter distances and time.

“It is difficult to train solo as well, I was doubly blessed when last year our CCA (Cebu Contractor’s Ass.) had asked us to form a fitness group that we now call Built to Tri and early this year I was invited by the premiere Tri – Running Group TTB (Team TytsBogdo) to join their fold.  The seasoned triathletes from TTB has become my mentors in this new sport while the guys in Built To Tri have been moral boosters and vice versa.   The camaraderie in these groups also have given a new meaning to Training.

“I just have to say this though: Training for ironman is not easy.  If you get to chance upon my workout logs on Daily Mile, you will see the time that was/is spent on training. My mileage though is nothing compared to the others who dedicate more time and of course gets better results.  I aim to finish and make sure not to loose track of my goal in all of these: ‘To be healthy for my family”.  Right now, it’s family, business and training — anything more I take in will be impossible for me to handle.

“My weekday trainings are usually before the crack of dawn and finish in time to wake up my kids, have breakfast with them and bring them to school, everyday.  This means if i need to do an LSD (Long Slow Distance) run, i have to start before 4:00AM otherwise all weekday morning trainings are short and intense.  I’d sneak a 30minute swim during lunch, eat for 30 minutes and be back in the office immediately or do a Brick Swim/Run late afternoon but after the swim, I’d run to the house to save time.  My weekends used to be consumed with every Sundaytraining but over the last 2 months I felt it wasn’t doing any good forSunday family time, so I’d either do a long bike ride on a Saturday and report for work a bit later in the morning or do a quick Sunday morning training to finish before 8:00AM, in time when the kids wake up.  LongSunday trainings are now about once a month with some simulations or bricks.  Again, i cannot stress this enough, my time for family is a no compromise – and I thank my wife for her gentle reminders as trainings can be addicting and you lose track of yourself.

“As far as my progress of my training is concerned, I can’t really tell.  I think it is innate in us to under value ourselves thinking, we’re still slow, it’s still difficult and I think up to some extent, that’s good, it keeps our foot on the ground and not be complacent.  So, to answer your question: I have not progressed, but have become healthier?? Is that a valid answer?

What events have you joined?

“After my relay participation in ironman last year I have joined:

Tri United Leg 3 – Sprint Distance – November 2012
Cebu Loves Tri Leg 1 – Olympic Distance – November 2012
Cebu Loves Tri Leg 2 – Olympic Distance – February 2013
Xterra Off Road Tri – Relay 10K Run – March 2013
Talisay Triathlon – Sprint Distance – March 2013
Nat’l Age Group Triathlon – Olympic Distance – April 2013
Tabuelan 111 Triathlon – 111km distance (1.2km short of a 70.3) – June 2013

coming up after Ironman 70.3 will be Defy 123 – a 1km swim, 110km bike, 10km run in the island of bohol come october – a birthday race if you must say. :)”

Of the three disciplines, what gave you the most difficulty and why?

“First it was the swim because I was a new swimmer and especially if the water was rough but I kinda overcame that already, now my challenge is the run especially after the tabuelan race, I feel I need to improve my run after biking 90km.”

What are your expectations this IM?

“I‘m hoping for the same professionally organized race, better hydration & nutrition support for the bike & run part, a nice cool rain free weather and of course good and safe race.  Other than that, I saw in the race route it’s practically the same as last year so the same expectation of some challenging under currents in the swim part, strong and grueling headwinds on the bike part and super hot and sunny run! :)”

Why do you think this sport is so popular today?

“I can probably attribute it to social media? People see what other people are doing so they go with the fad probably? A bucket list of sorts.  The downside to this is the lack of education and respect for the sport which might cause injuries or fatalities.  I have read of a lot of deaths or injuries from triathlon racing.  That’s why as far as my training is concerned, I train using my heart rate as basis so I don’t overtrain / overstrain myself.  Our TTB elders also always remind us of the dangers of overtraining or doing too much too soon, our version of cruel love hehe!”

What will your farthest swim, bike ride and run be in preparation for IM?

“The farthest I’ve swam is the 2 km Olanggo challenge; a 120km bike ride and 21km run during the once a month fun runs.  I hope this will be enough to prepare for IM.”

With the Cebu Marathon, how will you describe your experience?

“Honestly and at first I thought it was a bit pricey but after my first full marathon at this year’s CCM, I have to tell you without any biases it was worth every cent of the fee and more.  the race route was very safe with marshalls everywhere and I think it’s the most important factor.  The support crews were manned by very competent people, sometimes overqualified with no less than doctors on some parts.  Hydration, Nutrition, Ice Bath were in surplus.  They even have efficacent oil spray on some stations.  The route was also filled with lively cheerers, bands, some music, and more.  Lots of photographers that openly share their photos as well. and of course last but not the least, I can proudly say I ran my first marathon at home: Cebu.”

What has sports and exercise taught you?

“Ironically John, though training for IM70.3 is very time consuming, it has taught me time management.  It has extended my sense of patience, forbearance and humility.  Sports is a good release of stress from other factors in your life as long as you don’t let the sport stress you out.”

Do you pray before, during or after an event/training?

“I have this practice of kneeling infront of Senor Santo Nino at home before any training asking for a safe workout and to ‘bring me back safely to my family after each training’.  We also pray as a group before a long ride or event asking for protection and safety.  I have a rosary that I bought in our Lady of Manaoag in Luzon when my wife (then girlfriend) went there that i place on the stem of my bike, that I touch and say a little prayer also before a ride.”

At a meeting in the Capitol recently, Gov. Junjun (seated, 2nd from right) with (from left, seated) Atty. Mark Tolentino, Dr. Peter Mancao, Princess Galura and Hembler Mendoza, among others

When he was still with the Cebu City Council, I had met Hilario “Junjun” Davide III several times.

During the Cebu Sports Awards when POC Chairman Monico Puentevella, now Bacolod City mayor, graced our awards night at the Casino Espanol as guest speaker, it was Junjun Davide who attended the affair representing the Cebu City government.

When I was president of the Rotary Club of Cebu West — just a few months after he narrowly lost to Gwen Garcia — I invited Mr. Davide as speaker. Our Rotarians had a terrific night listening to the eloquent son of our former Supreme Court Chief Justice — also because Junjun happened to be a high school (Sacred Heart School) classmate of four other Rotarians: Bobby Yap, Alvin Tan, Benjie Cimafranca and Maxwell Ahyong. These moments happened a few years back.

A few weeks ago, I happened to be in close contact again with Governor Davide. This time, when the organizers of the Cobra Ironman 70.3 triathlon race — Sunrise Events, Inc. — needed to coordinate with the new provincial leaders.

July 1st, 2013; Monday morning early this week, on the historic first day of his governorship — and inside the improvised room in the Capitol that temporarily serves as his headquarters — I had the opportunity to meet with the new governor again.

We chatted. He read a message that we videotaped and was aired the following day when the Cobra Ironman 70.3 was launched in Shangri-La Makati. We met again last Thursday morning when he joined the organizational meeting between Sunrise Events (led by Princess Galura) and the province.

Gov. Junjun may not be a triathlete or a runner like Mayor Mike Rama — but he has vowed to fully support the August 4 event that is the Ironman.

Atty. Mark Tolentino, the Provincial Administrator — a close friend since college and a fellow member of the Brotherhood of Christian Businessmen and Professionals (BCBP) — is the lead person in behalf of the Capitol. He’s helping organize this huge sports event that will have 2,150 participants (including two world champs, Pete Jacobs and Chris McCormack, going head-to-head). It has been challenging. The new Provincial leaders began their term just last July 1 and the IM70.3 is on August 4. That’s a little over one month.

But thanks to Atty. Mark Tolentino (a runner who finished the 42K at the Cebu Marathon) and Gov. Junjun (plus the so many volunteers, including Dr. Peter Mancao, who has accepted the challenge to head the Medical team) this will be another proud moment for Cebu tourism and sports.