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Endure Multisport http://www.enduremultisport.com Ordinary people doing extra-ordinary things Wed, 02 Apr 2014 07:08:14 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 The Power of Believing http://www.enduremultisport.com/2014/the-power-of-believing/ http://www.enduremultisport.com/2014/the-power-of-believing/#comments Mon, 17 Mar 2014 17:13:50 +0000 Admin FB http://www.enduremultisport.com/?p=1774 By Kazimira Kira Ang

Introduction by Marga Uy-Baula

The best part about this craziness is the growth of a run-off-the-mill individual to that of an athlete; from a struggling runner, biker, and swimmer to an adequate one… to, if you work hard enough,  a podium finisher. Be inspired by Kira’s story of falling down, feeling awkward in the ministrations of a stroke or a pedal but most importantly, getting up, dusting yourself off,  laughing at yourself even… and knowing, really knowing that after all the hardwork, you know that you have proven yourself worthy, not to anyone else, but to yourself and to this ballet of a sport called triathlon.


Tri Manila

Tri Manila

I couldn’t swim and was afraid of the water until just two (2) years ago when I finally learned now.  I also couldn’t bike until just almost six (6) months ago, when I learned how to bike on my own under the supervision of random security guards and construction workers who would give me tips as I bike.

My journey into transitioning to triathlon was not easy, it was arduous even.  I am not the most courageous of athlete, not even a courageous person in general, but no one will ever say I didn’t try.  I literally expanded blood, sweat, and tears, getting over the shame of crying out of fear of a 50 meter pool and repeatedly falling off my bike and having to hide my scrapes and bruises from my parents.


Training ride in DH/DR with Teammate Rico and Endure Aspirants

Training ride in DH/DR with Teammate Rico and Endure Aspirants


I wanted it and I did it! There is truly power in just believing, no matter what anyone say or the number of stares you get from being much an awkward swimmer or biker that YOU CAN.


Believe in yourself.

Click for Kira’s Profile

Wetshop Newbie Tri

Wetshop Newbie Tri


Back-to-back race. Tri Manila-Ateneo Aquathlon.

Back-to-back race. Tri Manila-Ateneo Aquathlon.


e-Ad campaign of Spyder Philippines

e-Ad campaign of Spyder Philippines


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Good-bye Tri….Hello Four! http://www.enduremultisport.com/2014/good-bye-tri-hello-four/ http://www.enduremultisport.com/2014/good-bye-tri-hello-four/#comments Fri, 07 Mar 2014 13:36:03 +0000 Admin FB http://www.enduremultisport.com/?p=1755 IMG_88338026632101On March 27, 2014, Endure Multisport officially turns 4 years old.  When team founders Rico Villanueva and Joel Ramos finally agreed to formalize into a team their growing community of aspiring triathletes, they were very keen on one thing:  knowing who we are as a team, and what we represent and aspire for. The team will be a collaboration of the fast and the slow, of natural athletes who pour everything out on every single race and ordinary Joes who are in for the fit lifestyle and self-actualization through sports.  Joel is the natural sprinter, preferring the fast and furious distances over the long and slow. Rico on the other hand is classic marathoner, slower but steady.

The recurring themes of team collaboration, pushing athletic limits and pursuit of fitness permeate Endure’s 2014 triathlon season. In February, Challenge Philippines half-distance triathlon became a platform for Noelle de Guzman to showcase her significant improvements in the three disciplines. A Challenge Philippines ambassador, Noelle conquered the soon-to-be legendary seven hills of Bataan and finished third in her age group. It was also an athletic Challenge for daddy BongZ, who escapes the cozy home every Sunday to be strong enough to do the Challenge relay. For other members of the team, it was a Challenge to claim back their fitness. The race spurred kenkoyrunner Timmy Sebastian to run more and shed pounds, and for RJ Bumanglag to relieve some of banking pressures in the swimming pool. It was also a pursuit of fitness for solo Challengers Rico Villanueva and Hanna Sanchez. Rico used the big Challenge to lose 25 lbs and overcome his fear of bike downhills.  In true Endure fashion, Hanna provided jovial company to Rico in many bike course recons, and selflessly slowed down to pace a triathlete friend from another team in the arduous run.


March which is Endure’s anniversary month began with four teammates participating in Tri Manila. Strongman John Doctor moved water and hammered it on the bike, and probably landed in the Top 5 or Top 10 of his large age group. Newbie Kira Ang reaped the benefits of her swim training with LC Langit, and happily biked in normally trafficked Roxas Boulevard.


For someone who has been biking just for a couple of months, that’s some achievement.  Rico Villanueva used the Tri Man to have a fun break after Challenge Philippines. For Gerard Cinco, Tri Man was an appetizer for the Ateneo Aquathlon the next day.  Multisport addicts that they are, all four Endure members did the weekend back-to-back treat of Tri Man – Ateneo Aquathlon. Endure loves the Ateneo Aquathlon race because the team bonded in swim training sessions for this race in its formative years. The 2014 race edition was a homecoming of sorts as now Cagayan de Oro-based Joel Ramos was in town to join the race.


Ateneo Aquathlon 2014


The race venue was teeming in Endure blue as twelve aquathletes from Endure joined. It was a fun and happy race, with Challenge-recovering Noelle still managing first place,  triathlete-on-vacation Joel snagging second place, and Kira third place in their respective age groups. John was fourth in a strong field, while Gerard proved that CrossFit works by placing fourth behind the usual podium winners. The rest of the team all met their overall race objectives. Endure is excited to race Tri United 1 this weekend in Subic. It also has new Aspirants in this multisport adventure. It’s been a  good month, great year so far. May the lucky streak last and endure.

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ULTRASWIM for Abandoned Animals http://www.enduremultisport.com/2013/ultraswim-for-abandoned-animals/ http://www.enduremultisport.com/2013/ultraswim-for-abandoned-animals/#comments Fri, 21 Jun 2013 06:25:36 +0000 Admin FB http://www.enduremultisport.com/?p=1691 by Hanna Sanchez

Swimming 900 laps is never easy but   I am willing to do it for CARA Welfare Philippines and all the abused animals under their care.  I want to help in away I can.  i am not rich so I thought of a fundraiser where people can donate for my dedication.  Swimming is the only sport I can think of that will leave battle marks on my body.

We started preparing last January when my friends Melly Ng, Irene Ong, Franz Anton and Arturo Virata helped me.  We talked about our promotional strategy and how we would talk to people about the event.  One said I could do 600 laps.  At that time, it was farfetched but when I think about it, it was comparably lower than 900.


(photo credit to PDI)

We started the journey by talking to CARA and telling them we want to organize an event to support their cause.  They cheerfully agreed and help us with the posters.  Melly did most of the promotional stuff, Doc Art strategize how to take care of my body, Franz made sure that my body is still intact after numerous hours by applying what he learned as a licensed physical therapist and Irene being a veteran in ultramathon knows what to do when my body breaks down.  We all did what we were good at for CARA.  They all love animals too which made it easier for them to donate their time to this endeavor.

1017233_10151674944656676_87763200_n (2)

w/ CARA Welfare Phils. and Support crew (photo by Melly Ng)

I wasn’t really prepared about swimming the distance.  It has been maybe one or two months since my last proper training.  I just swam a week before the event to test the water as Melly puts it.  I know that I would finish the event just because I will not stop until I finish 900 laps.  I just did it by heart.

The day finally arrived; I didn’t work the day before the event.  I figured that I will just do my pending paper works on Sunday, the day after the event.  However, I cannot lift my arms and I was under the spell of the bed telling me to stay where I needed to be.

We started at 6:45am.  The first few kilometers were all smile because I do not feel pain anywhere.  It is just up until lunch break where my body gradually died and all I can do was sit there while my friends attended to me.

I was breaking down during the last few thousand kilometers.  My body aches in places where I didn’t know can even be susceptible to long distance swimming.  Good thing support from friends who swam with me kept me going until the end of the event.


My Teammates in Endure (photo by Irene Ong)



Team mate Sid and my friends pacing me in my last few kilometers (photo by Melly Ng)


Finally, I reached the last kick!  It was almost 11 hours of non-stop swim all for the benefit of CARA.


Last kick to my final lap

Screenshot_2013-06-21-14-02-25-1 (1)

22.5km done in 25m pool!

I did not hesitate to this vent without proper training for CARA Welfare Philippines.  They help abused animals get a home through care until the right family takes them.  They have given a lot of animals a second chance to live.  That is what amazes me.  I know the money that we were able to gather is in good hands.  We were able to double our target which is good news for them.  All their cats and dogs can be found near CSB.  Contact CARA in their facebook page to find out more about on how to donate.


You too can make a difference for abandoned animals!

CARA’s Facebook page: https://www.facebook.com/CARAPhil?fref=ts




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Tri Essentials: A Complete Race Nutrition Plan http://www.enduremultisport.com/2013/tri-essentials-a-complete-race-nutrition-plan/ http://www.enduremultisport.com/2013/tri-essentials-a-complete-race-nutrition-plan/#comments Thu, 13 Jun 2013 13:10:19 +0000 Admin FB http://www.enduremultisport.com/?p=1674 Tri Essentials: A Complete Race Nutrition Plan

by Jene Shaw (original post at http://triathlete-europe.competitor.com)

Nutrition is key to becoming an overall healthy triathlete, but it becomes even more important on race day for fueling performance, avoiding GI issues and recovering from your efforts. Follow this sample menu, suggested by nutrition and performance coach Krista Austin, Ph.D., for guidelines on how to eat on race day. You will want to test-run your nutrition/meals during training so there are no surprises. A cardinal rule in triathlon: Don’t do or try anything new on race day.

Night Before The Race 
5:30 p.m. Low-fiber dinner: White spaghetti with a low-fat meat marinara sauce and white bread rolls; or rice and lean meat with a low-fat sauce. Drink electrolyte beverages.
Why: “Energy-rich carbohydrate helps top off glycogen stores for race day, and all of the meal helps minimize the chance of GI distress,” Austin says.

5 tips for The Night Before
1. Eat a relatively early dinner, no later than 12 hours before your race start if possible.
2. Make carbohydrates (rice, pasta, bread, veggies) the focal point of your pre-race dinner, but don’t feel compelled to gorge on them.
3. Avoid foods you seldom eat. Try to eat something similar to the type of dinner you normally eat before a big day of training.
4. Consider choosing a “ritual” dinner that you re-create more or less exactly before every race. This can calm pre-race anxiety and put you in the right mind frame to compete.
5. Don’t drink too much water (or other fluid). You are not a camel. You cannot store water. Overhydrating will only necessitate sleep-ruining bathroom trips during the night.

Race Day (time will vary depending on your local tri events time)
5 a.m. Light breakfast: Plain bagel with creamy peanut butter and a cup of coffee.
Why: “Foods rich in carbohydrate, such as a bagel, will help restore liver glycogen that was depleted overnight,” Austin says. “These are also low in residue, which will help minimize GI distress during competition.” If your body can tolerate coffee, Austin says caffeine “can help increase the amount of work you can perform and sustain.”

6–6:50 a.m. Sip a sports drink.
Why: “Supplying carbohydrate in the hour prior to competition can help maintain stable blood-glucose levels and has been shown to enhance performance,” Austin says.

7–8:30 a.m. For a sprint race lasting 1.5 hours, take in 30–60g of carbohydrate, ideally in liquid form on the bike. Aim for 20–24oz of liquid with 200mg of sodium per 6–8oz.
Why: For a race longer than 60 minutes, carbohydrates help performance by delaying muscle glycogen depletion, Austin says.

8:45 a.m. Recover with 1 gram of carbohydrate per kilogram of body weight (if you’re 150 pounds, that’s 68kg, so 68g of carbs) and 6–20g of protein. Good options include: a protein recovery beverage, PB&J sandwich, yogurt and cereal or cheese and crackers.
Why: “Carbohydrate consumption immediately after competition helps facilitate recovery by restoring muscle glycogen and minimizing inflammation,” Austin says. “Protein assists with the body’s ability to take in carbohydrate and restores broken-down muscle.”

11 a.m. Eat a recovery snack comprising 50–55 percent carbohydrate with the rest being lean proteins and healthy fats. Good options include: a banana with nut butter, Greek yogurt, fruit and granola or eggs and whole-wheat toast.
Why: “Eating every two to three hours assists in maintaining a stable blood glucose level, which not only facilitates recovery but is also important for sustaining metabolism, optimizing body composition and overall health,” Austin says.

1 p.m. Lunch: chili, baked potato, salad and fruit
Why: “Chili contains meat and beans with appropriate amounts of protein and fiber to help lower the meal’s glycemic response, along with the fiber found in salad and fruit,” Austin says. “The fiber and protein content will also help you feel full and satisfied. Remember to control your portions though—since a 1.5-hour competition does not cause a significant energy deficit.”

4 p.m. Snack: Low-glycemic, same goal and options as 11 a.m.
Why: Continues to aid in recovery and sustains metabolism.

7 p.m. Dinner: Lean red meat, grilled vegetables, polenta and fruit; real-fruit sorbet for dessert
Why: “Red meat contains protein, and the fiber in grilled vegetables and fruit will help lower the glycemic response, since metabolism slows as we prepare for bed,” Austin says. “Red meat is also good for endurance athletes to help maintain iron stores. Sorbet should provide a treat that is not overly high in calories, but does provide a reward for the day’s race.”

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ULTRASWIM http://www.enduremultisport.com/2013/ultraswim/ http://www.enduremultisport.com/2013/ultraswim/#comments Tue, 04 Jun 2013 09:05:44 +0000 admin http://www.enduremultisport.com/?p=1652 Sh-Endure Hanna Sanchez will swim 900 laps for the benefit of Compassion and Responsibility for Animals (CARA).  Endure Multisport is supporting her in this noble cause.  As the team saying, “We got your back!”.

CARA (Compassion and Responsibility for Animals) is a group of animal-loving professionals who are determined to help these poor animals and give them the lives they rightfully deserve. It is a non-profit, non-government organization with this mission:

* educate the public on animal welfare
* promote compassion for animals and responsible pet ownership
* address animal cruelty and abuse
* effectively control street animal overpopulation

Hanna Sanchez, a Filipina triathlete and a member of Endure Multisport, aims to swim 900 laps to raise funds for abandoned and abused animals under CARA’s care. Her ultra swim event will happen at YMCA Binondo on June 15, from 7am to 8pm. Interested people can either donate any fixed amount or pledge per lap (at least a peso per lap).

First you need to fill up the pledge form (https://docs.google.com/file/d/0B4n4dTsIu-r7WWotd1hOaDcyTlU/edit)

Second, deposit your donations on the following bank accounts of CARA:

Philippine Peso (PHP)
Account # 3191-0467-05
CARA Welfare Philippines
Bank of the Philippine Islands
Atrium Branch, Makati City

Dollar (USD)
Account # 3124-0417-66Swift # bopiphmm
CARA Welfare Philippines,Bank of the Philippine Islands,
Atrium Branch, Makati City

Last step would be to email the pledge form, along with the deposit slip to guerrerotanya@gmail.com

For questions and complete event details, you can visit CARA’s Facebook event page:

or send an email to the following:


You can also visit Hanna’s Facebook page and her profile in our website:


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Subic Bay ASTC Asian Triathlon Championships 2013 (Day 2) http://www.enduremultisport.com/2013/subic-bay-astc-asian-triathlon-championships-2013-day-2/ http://www.enduremultisport.com/2013/subic-bay-astc-asian-triathlon-championships-2013-day-2/#comments Thu, 30 May 2013 05:43:54 +0000 admin http://www.enduremultisport.com/?p=1639 by Noelle de Guzman (repost from her personal blog http://kikayrunner.com)

While there was a lot of fast-paced action on Day 1 of the Asian Triathlon Championships (double-billed as the Subic Bay International Triathlon), most of the people in Subic were age groupers there for Day 2, when they would compete. For my second standard distance, I definitely felt like I crammed my training just a bit. Would I beat my previous time? There was only one way to find out.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

more than 600 age groupers competed (photo from Angelphatz)

Unlike last year when I rode up to Dungaree Beach to set up my T1, I had a ride from my parents who were there to support me in lieu of my ENDURE teammates (who were still there in spirit!). This meant that I had plenty of time to fuss over the contents of my T1 box, head to the bathroom, and do a warm-up swim. The water was warm and comforting, which did a lot to ease my pre-race jitters.

And then my heart rate shot up again when the all-women standard wave was suddenly released with very little prelude or fanfare. I hurriedly fitted my goggles over my eyes and started swimming.

One of my goals for this race was to complete the swim without resorting to too much backstroke; I’ve been working hard on my freestyle and I knew it would be the faster stroke. However, after a few minutes of getting jostled, I flipped over and did about 200 meters of backstroke waiting for the mass of swimmers to dissipate. Then I started doing the freestyle again and before I knew it I hit one of the turnaround buoys!

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

coming out of the first loop (photo from Light n Up Marketing)

I found my freestyle and my rhythm on the second loop (and finally set eyes on Dungaree’s infamous abyss). I somehow inadvertently kept slipping into a space in front of one swimmer who probably didn’t like getting overtaken (I felt hands grab my ankles a few times), but we were probably matched in speed because I couldn’t pull away anyway. I need to work on sighting because I kept veering left on the way back, which lengthened my swim time by more than a few minutes.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

the long walk out of T1 (photo from Outlast ESC)

Coming out of the water, I felt noticeably fresher than I did last year, which meant that long bike ride up the hilly Corregidor Road wasn’t an ordeal trying to get my breath back. The previous week’s bike recon was definitely a huge help because I was forewarned about where to attack and where just to keep the wheels spinning.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

legs feel fresh! (photo from Outlast ESC)

I was still undertrained and knew it; I could feel the first twinges of cramps coming over my hamstrings after the U-turn past Bunker Bob’s. I spun through the cramps on a lighter gear and enjoyed the downhills.

On the flat portion of the bike course, one girl on a tri bike kept overtaking me. I overtook her once, but figured it would waste too much leg power trying to keep the lead. Instead, I kept her in sight (no drafting, of course) and figured I’d just eat up her lead once we got on the run course.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

on the flats (photo from Angelphatz)

The smaller 10-kilometer loop came and went by pretty quickly; I was just thankful I had kept upright on all the U-turns, which aren’t my favorite thing at all.

Because of the speed we were going on our bikes, we didn’t feel the heat. But that changed when we started the run. By then the sun was merciless, and the course was mostly unshaded. Despite pouring water over my head at every aid station, by the end of the first loop I had to pull up my tri top to let some heat out.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

trying to keep cool on the run (photo from Light n Up Marketing)

Again, the cramps crept up my legs just like they did last year. But this time, I was prepared for them and knew the only way to keep them at bay was to keep running. So I flew through my three loops; it really helped that the cheering crowd was sizeable at the time, and populated with friends! Just before the last stretch, I smoothed my hair back, pulled my tri top down, and set off on a finish sprint.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

fist pump! (photo from Salice Philippines)

Because the swim start was so abrupt, I hadn’t been able to start my stopwatch or even check what time our gunstart had been. So when I crossed the finish line, I knew I felt good but didn’t know whether I had beaten my previous year’s time of 3 hours and 19 minutes.

Suddenly I was being draped with a finisher medal. Wait, SuBIT never had finisher medals before! This was a nice touch since it was the 20th anniversary of SuBIT — and because other triathlons in the country now give out finisher medals. Hey, it beats getting a souvenir towel every year!

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

SuBIT 20th Anniversary Finisher’s Medal (photo from Bave dela Cruz)

After jumping into the ice bath and getting my photo taken at the finish booth, I found Raymond and Sid (from my Thursday group runs) who had both posted monstrous sub-3 hour times.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

with my monster buddies Raymond and Sid

The celebratory mood continued when I came across my runner friends Bave and Cris. They were there as part of a huge group of relay participants instigated by Running Host Boy Ramos, who taught many of them how to swim. I challenged them to do the whole thing by next year. :)

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

with fellow runners Cris and Bave (photo from Bave dela Cruz)

As is my habit, I showered and changed just in time to attend the post-race brunch and awarding ceremony at Travellers Hotel, which was home base for the triathlon. I missed my teammates the most during this part because I was the only one in our post-race Mizuno shirt. I felt slightly out of place and took a seat at an empty table. Thankfully, Chang of XTRM Tri popped in to collect her first place age group prize, so I had someone to sit and chat with.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

my mamita Chang won 1st in her age group!

As the winners of my new age group (30-34, ugh!) were called, I knew I wasn’t going to step onto the podium. While in previous years the organizers awarded up to fifth place, this year they were only awarding up to third place. (Last year, I was in fifth place in my age group.) A little while later, president of TRAP Tom Carrasco leaned over to our table and said, “Fourth place kaSayang!”


But wait! Awarding wasn’t over yet. The marketing people from Century Tuna have customarily given out awards for Best Triathlon Superbod at SuBIT. Usually this ends up in the male winners taking their shirts off, haha. I readied my camera.

And then I was called to the stage.

ASTC Asian Triathlon Championships 2013 / 20th SuBIT

Century Tuna Triathlon Superbod (2nd place). OMG!

I knew I had shed a lot of fat since last year and built up some muscle, but (2nd place) Superbod? Wow! What positive reinforcement. And yes, P7,500 is a great motivator. :)

After a full weekend of covering Day 1 (live Twitter feed) and participating in Day 2, I felt really positive and upbeat about my SuBIT/ASTC Asian Triathlon Championships experience. After I saw my splits, I improved in all three legs! So how was your race?

Acknowledgment to Team Endure sponsors: Mizuno, VFF, Spyder Philippines and Arena.

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DEFY 123 Triathlon http://www.enduremultisport.com/2013/defy-123-triathlon/ http://www.enduremultisport.com/2013/defy-123-triathlon/#comments Wed, 29 May 2013 05:22:55 +0000 admin http://www.enduremultisport.com/?p=1629 defy123

DEFY 123 Triathlon

1km Swim-110km Bike-12km Run

Bellevue Beach Resort, Bohol, Philippines

- Speedsuits allowed

- Draft legal but road bikes only. Aero bars allowed but ITU-legal aerobars only


Registration Fees -

Php4,000.00 until Aug. 13, 2013

Php5,000.00 Aug. 14 to Oct. 1, 2013

Php6,000.00 Relay (2 or 3 members)


Registration Sites -

  • Bike King (BHS)
  • Sabak Sports (Pasong Tamo)
  • The Starting Line (Alabang)
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The Brave The Bold The TNF 100 http://www.enduremultisport.com/2013/the-brave-the-bold-the-tnf-100/ http://www.enduremultisport.com/2013/the-brave-the-bold-the-tnf-100/#comments Thu, 23 May 2013 13:43:15 +0000 FlyingBoar http://www.enduremultisport.com/?p=1542 By Philippides Cayetano 

Last December 2012, I finished my first road ultramarathon – Tagaytay 2 Nasugbu 50km run, together with Melvin Pangan. After that, I eagerly waited for my next ultramarathon.

This year, The North Face 100 ultra series opened up their registration. My wife Arzen and I signed up for it. Bold enough (madness as you call it), I filled up the registration form and joined the 50km category, while Arzen registered for 11km, since this will be her first official run race after giving birth.

As a mountaineer, climbing, hiking and running on rugged terrains were a familiar thing to us, so we kind of have a substantial confidence level in joining this race.

We joined Salomon X-Trail as our tune up race. She joined the 12km category while I joined the 24km event. The race came, and I told myself that it will be just an easy race for me, (face palm for thinking that!). The supposedly tune up race turned out to be one of the hardest trail run I had in my entire life. I came unprepared and finished the race beyond the cut off. That race hit me big time and made me realize that trail runs should not be taken so easily.

Thus my game plan for TNF started. With that incident in mind, I carefully planned my nutrition, the route, the gears I have to wear and bring.  I even studied the elevation profile. I made sure to download the image of the route and elevation profile and made it my laptop wallpaper to help me focus at the task at hand. I memorized the route by heart and mind, thought of each aid station, calculated the distances between each station, and elevation loss and gain of the course. I joined Meljohn Tezon (aka BoyPraning) during their trainings, running 33km of trails, uphill and downhill and even running under the scorching heat of the sun. After completing my training with them, that was the only time I regained my confidence in trail running.

The masters at summit of Mt. Balagbag during our long trail run

Then race week came. Early morning of Thursday, Arzen, Xander and I, together with our entire family, went to Baguio. We were planning to do a day tour first on Friday before my event on Saturday. On Friday, after our day tour of Baguio, I went to Azalea Residences to attend the race briefing. The race director informed us that last year, only 33% of the participants finished the course.  That’s the main reason why they’re using the  same course this year – as redemption for others. After the briefing, I decided not to take the buffet dinner anymore and instead went to SM Baguio to do last minute shopping for some gears I needed. After that, I went back to our transient house to do a last minute check with my gears and food/nutrition. Arzen prepared for me boiled potato, hardboiled egg, and tortilla sandwich with corned beef – all were wrapped with aluminum foil. In addition to the food she prepared for me, I also had some raisins and jellies. For my hydration, I prepared a bottle of Gatorade, bladder of water (2L) and a bottle of coke. I took a bath and headed for a sweet sleep beside my son.

The race briefing at Azalea Residences

And then the judgment day came. I woke up as early as 2am, and suited up my battle gears. I woke up Arzen and had my top secret breakfast. Around 3am we took a cab and headed up to Camp John Hay. As we arrived in the starting line, we saw the 100km runners already starting their madness as they were released at 3am. I lined up for the last minute gear inspection and prepared for it. At exactly 4am we were released to start our perils.

Geared up at the starting line together with my wife, Arzen

The first 9 kilometers was relatively flat and a bit of downhill. Runners ended up in Loakan airport where our first aid station (AS10) was located. I checked my watch and it was already 6:22am, around 1hr and 43minutes from gun start. The aid station had pandesal, 100plus and of course, water! I took a pandesal, refilled my water bottles and drank 100plus. Before I left the aid station, I turned on my secret weapon – my mp3 and speaker! (Cue in Eye of the Tiger!)

The next 5.8kms was a steep downhill. There were parts of the trail where you get a scenic view of Kennon Road. We reached a part of the mountain where the locals cultivate the sides of the mountain and made it as vegetable farm. After that part, we ended up in the residential area of Camp 6, Benguet. We found our way through the residential streets (thank God for those TNF flags that helped us navigate our way) and took a foot bridge that led us to an elementary school. A few meters away we saw the next aid station (AS9). I checked again my time and it was already 7:36am, 2hrs and 57minutes from the gun start. I took from the backpack my homemade corned beef tortilla and one boiled potato, I ate it and stayed in the aid station for around 7 minutes. Before leaving the station, I filled up my bladder and water bottles, because I knew after this aid station, another  grueling 9kms of uphill was next.

An example of the view we had, and also how steep the downhill part was.

From this location, I can see the famous lion’s head of Kennon Road

After AS9, we were welcomed by the hanging bridge that helped us cross to the other side of the mountain. We went for a few meters of uphills before ending up on a trail beside a cliff.

The hanging bridge that welcomed us and informed us of the next 9kms of “uphell”

One of my favorite section of the route. One wrong move and you’ll end up 100 feet below.


After that part of the route, the ascending portion of the route started. The climb was really f$%ck!87 hard. This was one of the hardest climbs of my life, or even my second life. For some parts of it, we did it 4×4 style (using not just our feet but also our hands just to climb). It took me almost 4 hours from the last station until I reached the top. Four effin’ hours just to cover 9kms! Imagine that!

The top at last! I reached the radar station of Mt. Cabuyao and went to the aid station (AS8), with 21.76km on my gps and 6hrs and 23mins from gunstart. It was almost 11am, my bladder and water bottles were both almost empty. Thank God for this aid station! At the aid station was a buffet party! It was a feast for all the hungry souls. It offered us different foods – cup noodles, chicken soup, rice, bananas, beef and potatoes, hotdog, hardboiled egg, coffee, ice cold water and more.

The famous radar station at Mt. Cabuyao

Before I headed up to Mt Sto. Tomas, where the next aid station and u-turn point was located, I decided to fill up my tummy. I got rice, beef and potato, hotdog, Chuckie, and a hot cup of coffee. After I finished my lunch, I went up again to reach Sto Tomas and the u-turn point. I told myself that in order to reach my cut off of 14 hours, I had to get back at AS8 after u-turn point at exactly 1pm. Again feeling energized, I ran going up to Mt. Sto. Tomas. There were portions that were concrete and there were parts that were not yet done. It was a wide road but the sharp-edged rocks made it difficult to run through. Finally, I reached the u-turn point for 50km category at 7hours and 37minutes, at around 12:20pm.

My lunch! Rice, hotdog, sweet and sour fish, beef and potatoes with Chuckie!

Aid station 8, the Buffet Station!

Before I headed up to Mt Sto. Tomas, where the next aid station and u-turn point was located, I decided to fill up my tummy. I got rice, beef and potato, hotdog, Chuckie, and a hot cup of coffee. After I finished my lunch, I went up again to reach Sto Tomas and the u-turn point. I told myself that in order to reach my cut off of 14 hours, I had to get back at AS8 after u-turn point at exactly 1pm. Again feeling energized, I ran going up to Mt. Sto. Tomas. There were portions that were concrete and there were parts that were not yet done. It was a wide road but the sharp-edged rocks made it difficult to run through. Finally, I reached the u-turn point for 50km category at 7hours and 37minutes, at around 12:20pm.

The u-turn point for 50km category at Mt. Sto Tomas

Finally it’s downhill time! I checked my watch; I only had 40mins to get back at AS8. Since it was downhill, I ran and was able pass other runners. I got back to AS8, approximately  31.8kms, or  8hours and 33minutes from gun start, around past 1pm. It was behind my personal cut off. I told myself that I will leave this station around 1:30pm. Again, I grabbed a cup of noodles and cup of hot coffee. I texted Arzen and informed her that I might be able to finish it around 8pm.

This time around, I recalculated my target time to reach AS9/Camp 6, Kennon Road to be around 3pm. Since it was a steep downhill, I was able to put in extra speed going down. I felt that my shoes were really doing well on rocks. It did not slip on rocks and gave me a descending advantage. Going down, I was able to pass runners who decided to walk down the trail.

I reached AS9 (Camp 6, Kennon) at around 3pm, had my refill and ate my trail food. There was a “sari-sari” store beside the aid station so I bought two bottles of coke. Feeling good that I was able to reach my goal time for this station, I was able to put more speed and gave myself an earlier target finish time at 7pm.

I left aid station 9 and proceeded to next station at Loakan. It was another steep uphill, and again, I passed through the residential area and then the vegetable farm on the side of the mountain. I reached at AS10 at around 5:30pm, 6kms to go to the finish line. I texted Arzen, and told her that I might finished it around 7pm since most of the last part is paved roads with trails. We entered trails of Camp John Hay, just like the first part of the race. During the last 6kms, I was joined by a Singaporean guy (forgot his name). And then it was last 200meters before to the finish line, I sprinted my way and able to pass by the Singaporean guy.

Hooray! I finished my first ultra race in 14hours and 35minutes, though 35minutes behind my personal cut off, but still happy to finish it before 18hours (race cut off) and conquered one of the hardest trail race in the land. I was so happy to see my wife again and headed to our transient house, was also really excited to see Xander.

More pics…

Finished at 14hours 35minutes

My trusted GPS I used this after my gps ran out of battery after 8hours

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Before getting into Multisport http://www.enduremultisport.com/2013/before-getting-into-multisport/ http://www.enduremultisport.com/2013/before-getting-into-multisport/#comments Fri, 17 May 2013 09:52:15 +0000 FlyingBoar http://www.enduremultisport.com/?p=1531 Know the sport. Train wise. Live healthy. Know your body.

As you know, we sometimes read and heard in the news some incidents involving participants died while racing in triathlon.  Coach Rick Ledesma of Firstwavetri, a tri community forum, initiated a collective information what causes the unfortunate events.

Coach Rick consulted Dr. Randy Molo on questions & theories that occurred in that moment. Dr. Randy Molo practices as an orthopedic surgeon, member of Phil. Center for Sports Medicine working with RP athletes and the Azkals, consultant for one shoe brand, and also a member of multisport team.

The interview made happen so that the multisport community will be more aware of the health issue that go with triathlon sport.

Here are some general information that Coach Rick asked.

1)     What are the check-ups necessary to ensure ones fitness capability before joining races

First things first –the sport that we all love (Multisport) is categorized as an endurance form of sport. What that means is that it is designed for us to go Faster, farther, further by pushing our physical bodies and the processes it’s capable of doing to its limits. This limit is our physical and physiologic  threshold. This actually varies from individual to individual, hence some people are actually faster than others or why there’s huge performance gains in another while some are near or at their limit already. Our performance thresholds are more or less dictated by our genetics and the ability of our heart and lungs to adapt to the various demands of the progressively more difficult things that we do as we participate.

With this in mind, there is absolutely no single test that can be done to quantify or put into context what our actual threshold is. Indirectly, doctors can do various tests that give you numbers and exercise indicators like a STRESS TEST or a CARDIOPULMONARY EXERCISE TEST (CPET) but if you think about it, we never really test you to absolute exhaustion or to the point of inducing a cardiac event like a heart attack.

Doctors would like to think of it as a RISK ASSESSMENT or STRATIFICATION that would best identify red flags concerning medical issues and try to limit the unknown/unassessed medical concerns that can potentially put your multisport participation at risk. You are then classified as low , moderate, high risk or Class I to IV depending on your actual assessment.

At St. Luke’sGlobalCity– We are in the process of forming a team of Sports Specialists  (i.e. Sports Physician, Sports Surgeon, Sports Cardiologist, Exercise Pulmonologist, Rehab MD) who will make a thorough sports related assessment.

Actual tests may include a physical assessment, a pre-participation form that an athlete will answer, an ECG, a 2D-Echo. Other options may include a stress test, or a CPET…The tests are geared for sports participation and not for office work participation and are thus probably not part of an annual physical exam.

Once assessed, you may then know actual risks for participating in sport and that should guide you in your training and eventual participation.

2) What health signs should we be aware of that can be early detection:

    - during training

There is a free online available form from theAmericanCollegeof Sports Medicine called a pre-participation in sports form. It is answerable by yes or no. Generally, they cover for issues related to the heart and lungs like chest pain, dizziness, light headedness, difficulty of breathing. If you frequently collapse while training or racing it might be worthwhile for you to have yourself evaluated. Some things are not necessarily just caused by nutritional issues or exhaustion related events.

-      while racing 

as above. A safe guide to pull over is if in a particular circumstance

1.)  you think you cannot safely protect yourself as you participate

2.)  you think you cannot orient yourself properly  to time, location, and getting back to someone /some place where someone can provide help

3.)  you think that taking a 5-10min. pause or break does not improve a situation

4.)  When in doubt –use extreme caution and call it a day. 

3) Is a heart rate monitor a good tool for training/racing to avoid the unfortunate? 

A heart rate monitor only shows you 1 thing and that is HEART RATE (or heart beats in a minute). What’s more important as a source of cardiac events or medical issues is the rhythm of the heartbeat. Things like irregular heartbeats, pauses or fast and slow beats or even murmurs are not obviously assessed by a heart rate monitor. An HRMs use is therefore used to indirectly measure exertion as measured only by training zones calculated either in the lab or based on ones’ age. It may be used as physiologic guides for training improvement but not for looking for a cardiac event.

In fact most heart doctors sometimes will make you wear a bulky portable device called a Holter monitor that is essentially a portable ECG that you wear for 24 hours and records all heart rates and tracings over a 24 hour period. This is a helpful tool but obviously not practical and feasible for training and involves an interpretation by an expert.

4) How long is a good rest/recovery period between hard races?

Tricky question as this has to be individualized. Ideally and generally, people can cycle their recovery periods in macro or micro cycles depending on their genetics, physiologic thresholds and even an unquantifiable thing called race experience.

Think of it this way…once a person recognizes his/her threshold (I probably would define it as going at a pace that is comfortable –bordering on being uncomfortable already)….to make it as simple as possible—no one wants to race as uncomfortably as often and as frequently as this creates changes in the processes and anatomy of your heart, lungs, muscles etc. Sometimes these changes are actually creating irreversible harmful situations already.

If one races/performs at “SUBTHRESHOLD” or below discomfort level –then that should be fine as you can have a shorter recovery period in between races…Remember –YOU SHOULD NOT PEAK EVERYTIME—and at EACH and EVERY RACE that you enter. That is not wise and obviously, virtually impossible as it will lead to a drop in performance at some point

5) Should there be steps other participants can do to help when a co-participant that is down?

It would be very nice (but not mandatory) to have a personal initiative to have BASIC FIRST AID or BASIC LIFE SUPPORT (BLS) training as it’s a 4 hour course offerred by various groups like red cross. Dictum id, if you know what you are doing, then by all means offer help –but if not, then the next best help you can offer is clearing the way and calling for a person who is capable of helping a downed person.

6)As organizers:

6.1)   Should we require medical clearance before an event?

No such thing as a foolproof clearance. As with any event all over the world, the better word to use is a sports participation risk stratification.

That being said—it should be a personal initiative by the athlete to not take short cuts in their personal health and to devote  a reasonable amount of time to get themselves checked for an added “peace of mind” as they participate.

As organizers – waivers concerning medical related events are mandatory but as it is –there are no standards as to the veracity of medical “clearances/notes” as well as how and what testing procedures the athlete took to obtain the “clearance”

6.2)   If yes, how long is a medical clearance good (3 months, 6 months etc)

Ideally annual assessments are required as our anatomic and physiologic parameters can vary , adapt, regress in that period. Obviously any medical event or complaint does not prevent anyone from getting tested at shorter intervals.

6.3)   What should we require each ambulance to have at the minimum? (medicines, doctor on board or just nurse)

O2, AED (automated defibrillator), and most importantly –a well trained staff versed in endurance sport related medical concerns. Paramedics are fine but have to be supervised by a race medical director.

      6.4) Any red flag signs we as organizers should be aware of when a participant registers with a past medical history?

These should be part of the pre-participation evaluation submitted by the athlete with due emphasis on answering them as HONESTLY and as thoroughly as possible.

Please add any info you can share just to give a heads up to the multisport community.

Well , among the many known causes of Sudden Death in Sports –majority of them are tied up with the heart and they can include: Arrhythmias (irregular heart rates/speed/erratic rhythm); M.I. (myocardial infarctions thickened heart walls, poor blood flow and oxygenation to the heart etc); Blood issues – clots from deep veins, hypercoagulable (“thicker than usual” blood concentrations) situations; Emboli – things that can be thrown or travel from the leg vessels and lodge/block an artery to the heart or brain. These emboli can be clots or fat globules. Then again—people can have a stroke event due to various stressors. At the end of the day – -there is no single predictor who will get these issues and when —-what people are after is trying to catch the red flags associated with this issues and advise people accordingly regarding possible risks as they participate.

Dr.Randy Molo:

He is a graduate of UP College of Medicine and finished his Residency training in Orthopedics at St. Lukes Medical Center as well as his Fellowship training in Sports Medicine. He is interested in the Arthroscopic diagnosis and surgery for musculoskeletal disorders and sports injury. Currently he is the head of the Arthroscopic Section of the CMS-Asia.



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Phil. Duathlon Series 2013 http://www.enduremultisport.com/2013/phil-duathlon-series-2013/ http://www.enduremultisport.com/2013/phil-duathlon-series-2013/#comments Wed, 15 May 2013 08:49:16 +0000 FlyingBoar http://www.enduremultisport.com/?p=1518    












Date, Day & Time of Event:
July 14, Sunday, 6am


Event Venue: Filinvest, Alabang


Race Distances: 6km Run, 30km Bike, 3 km Run


Race Categories:
Elite (Male & Female)
Age group:
- Male: 16~19 yrs, 20~24, 25~29, 30~34, 35~39, 40~44, 45~49, 50 & above
- Female: 16~19 yrs, 20~29, 30~39, 40 & above


Awards and Prizes:
Medals and prizes will be awarded to Overall Top Three in Male and Female Categories.
Medals will be awarded to TOP THREE in each age group.


Philippine Duathlon Series Championship:
To add a little more fun and excitement into this friendly competition, elite and age-group winners will be awarded points according to his or her finish position in each race. Current and former Triathlon and Duathlon National team members who are still actively racing are categorized as elite racers. Racers with the most points in their respective categories at the end of the series will be declared series champions! If two top racers finish on level points, the one with more victories wins. Series champions will receive trophies, special prizes and bragging rights! Racers are required to join a minimum of three legs including the final leg to qualify for the series championship.


Points breakdown:
1st: 100 5th: 60 9th: 20
2nd: 90 6th: 50 10th: 10
3rd: 80 7th: 40 11th – nth: 5
4th: 70 8th: 30


Registration: Submit filled-up entry form with your fee at Registration Center mentioned below.
Participants may also pay through:
- BPI (Anna Marissa Remigio, S/A No. 0429-3165-61), or
- PNB (Anna Marissa Nagtalon, S/A No. 1002-8030-0012).
Then, Email or Fax entry form and deposit slip (clear &/or enlarged copy) with name to Fax #: 932-9071
Keep receipt/bank deposit slip & submit during Registration.


Registration Centers:

Bike King at Bonifacio High Street , Tel. #: +632 -856-3362

Cycling Zone: Shell Pacific Gas Station, Alabang-Zapote Road, Muntinlupa
Tel.: 02-809-6736

Life Cycle Bicycle Shop: G-Strip, Greenhills Shopping Center, San Juan. (c/o Rob)
Tel: 02-5842862, 584-2442, 661-3424

Trinity Cycle Shop: 41 Commonwealth ave. QC (beside Hyundai and Nissan )
Tel.: 02-4426591

Velocipede Bike Shop: Unit B, Royale Place Arcade (Beside Ever Gotesco Commonwealth)
Tel: 02-3518488

Registration Fees/Schedule: (Inclusive of race packet, inengs barbecue meal, finisher’s medal, Dri-fit shirt, Timing Chip)

P1,200 (May 20-June 20)
P1, 600 (June 21- July 5)
Deadline of Registration: July 5, 2013



For Inquiries please contact:

Thumbie Remigio
Email: adrenalinemultisport@gmail.com
Mobile phone: +632-917-8486243

Popo Nagtalon Remigio
Email: popo_nagtalon@yahoo.com
Mobile phone: +632-908-9086621

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