Category Archives: Coaching and Training

July 3, 2009 · 2:17 am

Swim, Bike, Run + FUN = SuperKids!

SuperTriKids CDO 2008 (20)Swim, Bike, Run + FUN = SuperKids!

Looking for a cool activity for your little one?  Bored with the predictable offerings and sports clinics that are available year in and year out?  Well then, we have just the thing for you—SuperKids to the rescue!!!

What is SuperKids?

 

SuperKids is the youth development program of the Triathlon Association of the Philippines (TRAP), and endeavors to cultivate a dynamic multi-sport environment in the Philippines, appropriate for the development of growing children and adolescents, which will prepare them for life-long participation in multi-sport.  The program consists of races, training camps, lectures, demonstrations, and other training and educational activities for young multi-sport athletes, coaches, and parents.

 Where can I get more information?

You can visit our website at http://www.superkids.triathlon.org.ph

 Who can join?

Anyone aged 15 and below with knowledge of swimming, biking, and running for triathlons, swimming and running for aquathlons, and biking and running for duathlons.  Marshals are kid-friendly and will help any beginner and provide assistance when necessary.DSC02274

 Who can I ask for help with training and prepraration?

Coaches Ani de Leon and Rick Reyes of the TRAP junior development program.  You can email them via the website and ask for professional coaching advice.

  *The Triathlon Association of the Philippines officially launched the SuperKids Multisport Race Series last April 22, 2007 at Ayala Alabang Village in Muntinlupa City.

Leave a comment

Filed under Articles, Coaching and Training, SuperKids, Triathlon for kids

Tagged as

July 3, 2009 · 2:14 am

Danskin All Womens Tri 2006 Sandy Hook NJ

On September 17, 2006, I sent this email from New Jersey to some of my girlfriends back home in Manila:

Hi everyone!!!

Hope you had a good weekend! For those of you who raced, how was it??? As for my race I did ok, considering no training whatsoever for three weeks, what with my crash prior to coming here plus Arland’s group here always trying to show me all their hangouts, not to mention all the ice cream places haha…super “tapered” is what i would call it. I was able to place 10th overall–and this even though i and three other girls went off course because the marshals weren’t ready  for our arrival and were missing in their post.

But I don’t care about that tiny mishap…because man…this race was the bestest bestest ever!  I am so inspired, there were so many women, almost 2,000 and they came in all shapes and sizes.  No kidding, there were 200+pound females, cancer survivors, and a lot of 60+ yr olds doing it.  They were awesome.

I came into the race expecting to have fun because it was an all-women’s event of course, but i had some issues deep inside my head about being overweight, not being able to train partly because northwest airlines decided to leave my bike somewhere in Minneapolis and I only got it just a few days ago, far from feeling 100% kasi vacation mode, then I kept complaining to Arland because he entered me in the elite wave and I was feeling sooo unworthy of being in that category being in the condition that I was….and yeah, all of that crap that makes for a lot of negativity….and then I see these females, and all of a sudden i felt like such a drama queen.  And I hought–what the heck were you so worried about Ani???  I was humbled yet again, and I willingly accepted it.

I am really glad I joined.  I signed up originally because I wanted to emulate the race and put up something like it back home, and now I know I made the right decision.  This has got to be the best thing that ever happened to me in a long time.  Over the past few years I have gone through so many ups and downs, and now I feel so renewed, I am remembering why I love doing this–and everyday I just thank God that I am able to do it.

I was kinda getting tired of the usual racing scene over there already and now I have so many ideas that I am taking home with me.  If I could bottle up all the emotions I felt today and share it with you I’d be so happy.  I was racing and smiling and cheering loudly for everyone on the course all at the same time–because I wanted to do that, sure, and really because I had no choice but to respond to all of them doing the same thing for me.  Sisterhood and Positive, Loving Energy was the order of the day, and I soaked it all in.

I hope someday you guys could all join a race that would come close to this one.

Love Ani

Note: Within the same year, Pinay In Action was launched. I am so happy to have a local All Women’s Event alive and kicking in the Philippines, and even happier to be part of it. The pics here are from our recent All Women’s Run in Mall Of Asia, 2009.

Leave a comment

Filed under Coaching and Training, Race Report, Random Thoughts, Travel

Tagged as

July 3, 2009 · 2:09 am

The Inaugural Aviva Ironman 70.3 Singapore 2007: a milestone for Asian Triathlon

P8316958The Inaugural Aviva Ironman 70.3 Singapore: a milestone for Asian Triathlon

 

“Who says I can’t?”  This was the catchphrase of the TV ad which was aired repeatedly over a couple months in various cable networks internationally.  It showcased a handful of ordinary people who had a common goal: to test their mettle in the newest Half Ironman distance race in Asia. 

 

Last September, approximately 1,250 triathletes from all over the world congregated in Singapore, passing through the city’s popular landmarks such as East Coast Park, Marina Promenade, and the Esplanade.  With the help of Senator Pia Cayetano and our Pinay In Action project, I was lucky enough to be one of the competitors.  

 

I was in pretty good company—the Philippine contingent was, in fact, a perfect example of what the race organizers had intended to attract: triathletes from all walks of life who set out to challenge themselves.  Our representatives included the likes of business tycoon Fernando Zobel de Ayala, Senator Pia Cayetano, David Charlton of David’s Salon, individuals from Cagayan de Oro, Davao, some OFWs based in Singapore and neighboring Malaysia, and members of various triathlon clubs like Polo Tri, Fitness First, Team David’s Salon and Xycos, to name a few.

 703%20group%20pic

The Aviva Ironman 70.3 Singapore promised to be a truly unique destination race.  In the words of organizer Adrian Mok, “There are no other city Ironmans in the world – this is the only one. Others might start in the city but heads out of the city. This is more spectator-friendly as they are able to watch the action. We are especially proud of the cycling route as previously cycling on the highway was not allowed.”

 

Everybody was excited about the much hyped-up race but the question hung in the air whether the organizers could pull this off the first time around.  Having raced in Singapore repeatedly over the past couple of years, I was pretty confident they would.  But I still decided that I would reserve judgment until after the race was over.

 

The 70.3 posed a challenging 1.9km swim leg, with the rough waters creating a sea of different colored swim caps constantly bobbing up and down the length of the East Coast. There were a significant number of worried expressions from the participants as they gazed into the chop, but thankfully the first portion of the triathlon, which consisted of only one big rectangular loop, went by without any mishaps. The run from the beach to the transition was quite a way, but it was flat and the ground was carpeted, so this wasn’t really a problem.  

 DSCF6170

The designated bike course was not demanding physically, but technically, there were a lot of narrow lanes and sharp corners, so this required our total concentration. The fact that the race was very well-attended did not help as well, and even though drafting (riding very closely with other cyclists) was not allowed, it was impossible to avoid it in some segments and from where I was I could see that a lot of the triathletes took full advantage of this!  We passed a lot of scenic spots though, and I particularly enjoyed it every time we were atop Benjamin Sheares Bridge.  After completing five laps and registering 90km on my bike computer, I wheeled my bike into T2, which was at the Champs Arena.  The volunteers were quite helpful, as they helped me park my bike and handed me my run bag immediately. 

 

The 21km run was flat all the way, and we ran along the tree-lined paths with relative comfort.  Aid stations were conveniently located 2km apart so the racers didn’t want for sports gels or water.  At last, the bright yellow finish arch beckoned us on the floating platform and we crossed it, weary but truly satisfied.  Who says we can’t?”  No one. No one at all.

Leave a comment

Filed under Articles, Coaching and Training, Race Report, Travel

Tagged as ,

July 3, 2009 · 2:07 am

Resistance Training for Endurance Athletes

Resistance Training for Endurance Athletes

By Ani Karina S. de Leon

Most endurance athletes have a very heavy training load, and a lot of the time, their career span greatly depends on their ability to stay away from injury and maintain a high level of fitness over prolonged periods.

Resistance Training

A lot of competitive coaches and elite athletes look to resistance training to aid them in this area, and here are some facts gathered from a study done by Jacques DeVore of Titan Sports Performance Center, as cited in his extensive paper, “Strength Training and Endurance Athletes: The Missing Link:”

1) Research shows that resistance training aids endurance athletes.
2) Properly managed resistance programs goal should be focused on power development.
3) Coaches should understand the correlation of resistance training protocols and the sports specific training required.
4) The ability of the athlete to produce higher overloads in sports specific training sessions is the biggest benefit for the endurance athlete.
5) Increased core strength and overall improvement in muscle imbalances helps prevent overuse injuries. This is in addition to the added benefits of power production from appropriate resistance training programs.  

IMWA 2007 360

From the items mentioned above, we can gather that resistance training is an effective tool for endurance athletes.  But it is very important to note that their studies also specify a certain type of resistance training suited for the said individuals.

So, what consists of a good resistance training program for someone involved in endurance activities?  Mr. DeVore goes on to conclude the following:

“The real measurement of a good resistance training program for a cyclist or other endurance athlete is that it creates a platform for the athlete to produce greater power output during sports specific training sessions.  This allows the athletes to have greater overloads in their actual sport specific training.”

Sounds really good, but how do we apply these theories and incorporate them into our routine?

Circuit Training

Good old circuit training, which dates back to the 1970s, have been greatly downplayed in the recent years, but unjustly so, in our opinion.  Circuit workouts are modest in length and they are beneficial not only for the muscular system but also for the cardiovascular system, and scientific research through the years has backed up these claims.  Individuals who were tested made progress with their VO2max values and treadmill endurance times.  They improved muscular strength, and since possessing this seems to decrease muscular fatigue during exercise, it allowed the athletes to exercise longer.

According to the authorities at Peak Performance lab, “the continuous nature of circuit training tends to keep heart rate and oxygen consumption high throughout the workout. You are always doing something, so the muscles keep using oxygen to furnish the necessary fuel, and the heart keeps pumping oxygen to the muscles. High heart rates and oxygen-consumption rates during workouts tend to heighten VO2max.”

Sample Workout

The following routine was developed by Peak Performance, and is perfect for endurance athletes.  It is an excellent workout in the sense that the athlete can perform it comfortably anywhere he/ she is training as there is no need for it to be done inside the gym.

Warm up with 10 to 15 minutes of easy jogging, swimming or cycling, and then perform the following exercises in order. Move quickly from exercise to exercise, but don’t perform the exercises themselves too quickly (don’t sacrifice good form just to get them done in a hurry). The idea is to do each exercise methodically and efficiently – and then almost immediately start on the next one.

1.  Run 400 metres at current 5-K race pace (if you’re a swimmer, swim 100 metres at high intensity; if you’re a cyclist pedal for 1600 metres at a high rate of speed)
2. Do 5 chin-ups
3. Complete 36 ab crunches
4. Perform 15 squat thrusts with jumps
5. Do 15 press-ups
6. Complete 30 body-weight squats (fast)
7. Run 400 metres at 5-K pace again (if you’re a swimmer or cyclist, see step 1)
8. Do 12 squat and dumbbell presses (with 10-pound dumbbells, or if outside the gym, use two equally-sized, filled up water bottles)
9. Complete 10 feet-elevated press-ups
10. Perform 36 low-back extensions
11. Do 15 bench dips
12. Complete 15 lunges with each leg
13. Run 400 metres at 5-K pace
14. Repeat steps 2-13 one more time (for two circuits in all), and then cool down with about 15 minutes of light jogging, swimming, or cycling.

 George Run

References:

1. Strength Training and Endurance Athletes: The Missing Link.” Jacques DeVore, Titan Sports Performance Center

2. Peak Performance Website.

3. “Resistance Training For Endurance Athletes.”  Mark Kovacs, High Performance Training.

Leave a comment

Filed under Articles, Coaching and Training

July 3, 2009 · 2:03 am

Swimming Without Lanes: Braving the Open Water

Singapore 70.3 2008 (41)

Swimming Without Lanes:  Braving the Open Water

By Ani Karina S. de Leon

 

I blame the Hollywood film Jaws for generations of petrified individuals who don’t even want to venture beyond waist-deep water while swimming in the ocean.  Make a quick survey and people will most likely state sharks as the reason for them not wanting to be more adventurous in the water and in the process enjoy a myriad of water sports and other delightful aquatic activities.  This is such a shame, because of all the open water racing I’ve done locally and internationally, I have yet to hear about a shark attack or even a shark sighting.

Having debunked that myth, I am not here to declare either that open water swimming doesn’t come with its own set of challenges, but armed with the proper tools and know-how, it can be one of the most fun things that you can learn to do.

 

 

Saltwater, Fresh-water, Pool water

Some important tips: Saltwater is denser then pool water or fresh-water, so you are actually more buoyant when you are in the ocean.  In other words, your body floats more easily, which is always a good thing!  Swimming in the ocean however, requires you to use a different technique, as the water is denser and thus will give you more resistance when you pull.  It can also be more turbulent, wavy, and sometimes extremely cold or warm, but for me that is all part of the package.  In general, it is a good idea to know a bit more about the environment you are swimming in and to try it out at least once before your event, ideally at around the same time as your race start.

1 (25)

The Waves Beckon 

 

Dive right into a systematic plan of action with the following pointers:

 

  1. Navigation.   Incorporate sighting into your swimming regimen, as you will definitely need to do a lot of it outside the pool.  Sighting doesn’t necessarily men lifting your full head and upper torso out of the water, as long as the waves aren’t strong and the water is calm, you can afford to lift it up only until the level of your eyes, make a quick sight of your destination point, and then bring your head back down again.  Every time you tilt your upper body higher means your lower body will sink, which directly translates to kicking more.  Find a good sighting rhythm, say, every 6 strokes, and practice to be comfortable with it.  As a group you can position turn around points like buoys or small rafts and bunch up together as if in a race.  This can also make your workouts less monotonous.
  2. Equipment. Sunscreen is a must, no if or buts about it.  Find a good swimsuit that will not cause too much drag, and this would mean it fits you snugly, nothing too loose for water to pass through as this will slow you down.  For training it is a good investment to purchase a durable fabric such as Speedo’s Endurance line, as this will last you for years if you take care of it properly.  For racing, a thinner and smoother surfaced suit like the Fastskin line is better as this will ensure better hydrodynamics.  Figuring out the pair of goggles that best suits you is priceless as you cannot afford them to come loose when someone kicks you in the face and you are in the middle of your race.  Different facial types prefer specific shapes and sized goggles, so don’t be afraid to try everything out in the store.  It is best to test them in the water of course, to make certain there are no leaks.  A lot of people also benefit from using lubricants like petroleum jelly to prevent chafing on certain friction points, the armpits for example.
  3. Entering and Exiting the Water.  A lot of races start off from the beach, and this requires running from sand to gradually or rapidly increasing water levels.  How does one determine at which point to stop running and where to start swimming?  The rule of thumb is that if the water is still below your knees it is still better to run, and when it is in between your knees and your waist you can start dolphining, and then when it is at torso level you can already start swimming.  Dolphining is a very very fast and efficient way to go through the water, and mastering little things like this could make or break your goal to stay with the pack initially.  To dolphin means to jump in a forward arch like movement the way real dolphins do it.  To exit the water, just reverse the steps above, so from swimming, you dolphin, then you start running in the water and onto the beach.  I must warn you that the change in body position from swimming (which is horizontal) to running (which is vertical) creates a sudden rush of blood in your system and might throw you off balance if you are not expecting it.
  4. Drafting.  Whether we like it or not, we are going to have to swim around people in a race, and a lot of times it could be frustrating not being able to settle into a pace that we prefer.  Eventually though, after the initial riot of the mass start, you will end up finding a couple of people swimming just a little bit faster than you and it is best to stay on their feet if your goal is to save energy.  The ideal spot is directly behind a person, although a significant advantage could still be gained from staying just bit behind where their arms finish off to the side.  Drafting behind people slower than you would make no sense, so always be aware if you are being smart or just being lazy.
  5. Group Training.  Pool swimmers used to having a nice still lane of their own can be momentarily thrown aback when faced with a mass open water start of, say, maybe five hundred people, and this too, can be prevented.  A couple of simulated workouts with friends will help familiarize you with the intensity of the actual race start.  Even if there are only five of you, for example, just make sure to stay in one lane and try to practice swimming together.  Do a couple of laps at high intensity and a couple of laps at slower paces, just to get the hang of it. 

1 Comment

Filed under Articles, Coaching and Training, Swimming

July 3, 2009 · 1:53 am

Ironman Langkawi 2009

Ironman Langkawi 2009 Mar 23, ’09 1:50 AM
for everyone

Ironman Langkawi will always have a special place in my heart.  It was my first ever WTC Ironman Distance race and my first ever Hawaii qualifier…among other things 🙂

It was a good race for me..I was very happy with my swim as I honestly do not feel that I trained for it properly, and was quite satisfied that I timed in at 1:04, similar to my split last year.  Nothing much to it as I started on my bike leg, which in my opinion was much tougher than last year.  I bet they used a real Tour de Langkawi climbing route….I had conditioned my mind to execute the bike course last year, which also had a sprinkling of rolling terrain but no real climbs.  So I did less hill work than I should have (wrong move on my part anyway), not knowing they would change the course two weeks prior to raceday….and of course by that time it was a bit too late….I had a time goal of 5:45, and I did 5:58, but it’s still below 6hours so I took a little consolation in that.
 
The saving grace of the day was that the heat did not manifest at all, and am glad for that….I was having major back and tummy problems starting the run leg and could not take in anything for around 10km at least….so imagine if I were sweating like crazy and I could not replace anything then I would have bonked big time.  I told Patrice I never had to struggle so much for the marathon leg of an Ironman.  We had to go up and down that loop five times, and pass the bridge ten times, and i just wanted it to be over.  I had wanted to beat my run time in Kona but only managed to do 4:35….but it’s okay.  I also knew that I was in the second position in my age group and had I at least done my Kona run time I would have been able to chase her, and I saw her each lap at the same exact place, which meant that we were running similar times, but try as I may that was all I could manage for the day.   I am aware that I still had a podium finish and that is always something special. I was happy at the finish because I knew I had given it everything–and that’s when I can pat myself on the back for pushing it to the limit.  My hotel was only 1km away from the finish line but I pleaded Patrice to get me a cab as I could not stand up anymore….haha.  It’s funny how one can run 42km but cannot even manage a kilometer walk. But that is the human brain for you 🙂

Joining a couple of bike races and focusing on coaching the Kids for Yokohama World Youth Triathlon for now…till next time!!!
 
Ani

Leave a comment

Filed under Coaching and Training, Race Report, Travel

Tagged as

July 3, 2009 · 1:48 am

Ex-swimmer takes world’s toughest triathlon test

Ex-swimmer takes world’s toughest triathlon test Sep 14, ’08 9:00 PM
for everyone

Ex-swimmer takes world’s toughest triathlon test

By Francis Ochoa
Philippine Daily Inquirer
First Posted 06:13:00 09/11/2008

MANILA, Philippines—Anyone who had caught a glimpse of 9-year-old Ani Karina De Leon staying up way past her bedtime and feverishly adding the final touches to “a sketch or story made up of drawings” before finally surrendering to sleep would have known even then that she was the type who finished whatever she started.
“I did not care what time it was,” recalled the now 33-year-old De Leon. “I just felt like I had to finish the sketch.”
Whatever that indistinguishable impetus was, it has served her well—even if it didn’t exactly serve the artist in her.
The former University of the Philippines swimming standout is now the country’s top female triathlete after accomplishing what no one else before her has: Qualifying for the Ironman World Triathlon Championships in Hawaii.
The event kicks off on Oct. 11.
For the clueless, triathlon is a lung-crushing sport that demands a mastery of three disciplines—swimming, biking and running. In extended distances.
Basketball’s NBA
The Ironman version of the sport is the mecca of triathletes. It is a basketball player’s NBA.
“Doing the Ironman version of triathlon is always at the back of any triathlete’s head,” De Leon explained. But not all triathletes take it seriously.
After all, Olympic triathlon is already as tough as it gets. After swimming in open, oft-choppy waters for 1.5 kilometers (that’s like swimming 30 laps in an Olympic-sized pool—during a 5.0 earthquake), you mount a bike and pedal like the end of the world is near for another 40 kilometers (Manila to Malolos, give or take a few Ks).
As if that’s not enough, when you dismount from the bike, you have to run another 10 kilometers (Manila to Pasig).
To those competing in the Ironman World Championships, Olympic triathlon has a simpler term: Warmups.
The Ironman version calls for a 3.8k swim, 180k bike (Manila to about 20k short of Lingayen, Pangasinan) and 42k run, which is equivalent to a full marathon.
Competitive
So what’s a weaned-on-the-arts gal whose name means “harvest” in English doing in a sport that after you compete in makes you feel like someone is wrapping rose stalks around every muscle in your body?
“After graduating from UP, there was no masters competition for swimming and that was hard for me because I’m really such a competitive person,” said the interior design major.
“That’s why my sister and I, along with some friends decided to try triathlon, which at that time, was new in the country,” she explained.
When “at that time” came around, Ani and her sister Sinag (They have a brother named Diwa) had finished competing for the UP swim team in the UAAP. Ani had also carved her own niche in a four-year stint at the Palarong Pambansa. But the rush of competitive juices simply refused to be quelled.
“Since I already knew how to swim and I was pretty confident I could handle the bike part because my sister and I used to ride a lot when we were kids, I was pretty confident that I could do triathlon,” recalled the butterfly specialist. “I played a lot of games when I was a kid so I figured the run part would be easy.”
So easy that even when she was a newbie in the sport, De Leon plunged into competition right away, participating in the 1994 Subic International Triathlon event.
The result?
“Put it this way: After I competed there, I didn’t want to do it again,” she said, laughing. “I didn’t even run the whole way. There were parts when I simply walked.”
But where the body yielded, the competitive spirit kicked into high gear.
Borrowed bike
“I just decided to train harder, and this time, train properly,” said De Leon, recalling she was ill-prepared for the Subic tilt that she even rode a bike she borrowed just five days before the event.
But those days are behind her now. She has competed for the Philippines in the Southeast Asian Games as a triathlete in Manila (2005) and Thailand (2007). She also was in the 2003 team to Vietnam, but as a cyclist.
And now, after topping her age-group in the Malaysia qualifying last Feb. 28, she’s headed for Hawaii.
“I’m just excited because not a lot of people get the chance to do this,” she said, conveniently forgetting that not a lot of people would even think of trying.
Her time when she ruled the 30-34 women’s age group was 12 hours and 21 minutes.
“That’s still too far from the times of the best women triathletes in the World Championships,” she said.
And then there are other problems. Triathlon being a new sport, financial support doesn’t come easy for those who participate in it. De Leon has had to rely on sponsors who help fund her trips abroad.
In fact her benefactors are hosting a hula party on Thursday at the Mag.net Cafe on Bonifacio High to raise funds for her Hawaii stint.
And when she finally gets to the World Championships, a little reality check helps her put things in perspective: De Leon’s time is about two hours slower than what the top female triathletes in the world have accomplished in the Ironman championships.
Not only that, her opponents have well-funded year-round training.
Singapore race
De Leon, on the other hand, makes do with what she has. For warm-up, she recently managed to sign up for a Singapore race which is half the length of the Hawaii Ironman event.
She finished 15 seconds behind the eventual winner—and she even took a wrong turn on a forked highway, carrying her bike past whizzing cars in the freeway just to get back on course.
“I have no illusions,” said De Leon. “I still have a lot of work to do and for me, just being able to race against the best and at the same time learn how to compete in the Ironman is really a big, big thing.”
So cross off expectations of podium finishes.
They mean little, after all, to Ani Karina de Leon, the once energetic 9-year-old kid who would squeeze every drop of wakefulness from the late hours to finish an even meaningless sketch and in the process, learned to value the art of making it to the finish.

 

Leave a comment

Filed under Coaching and Training, Selected Features

Tagged as

July 3, 2009 · 1:47 am

Singapore 70.3 Race Recap

Singapore 70.3 Race Recap   Sep 9, ’08 11:51 AM
for everyone

 

just got back a while ago and can honestly say it was a good trip…had a few rookie boo-boos during my race and could have won 1st in my category if i didn’t commit those but i guess it’s another hard lesson learned.  either way i am super thankful for the podium finish.
 
swim was two laps and a bit wavy but i’ve had bumpier swims in singapore so i was happily swimming along anyway..the trouble started on my second lap when we had to overtake all the male age groupers who started 15 minutes later….it was, in a word total chaos. felt like vomiting from having to swim on top, under, beside, and diagonally over the guys…. they should change it back to the 1loop swim like last year. when i finally got out of the water and checked that i still had a decent 35min split i quickly forgot about that…haha.  
 
moving on…bike split was really slow. maybe it didnt help that i veered off-course (mistake number 1) … there was a left hand turn that we had to make which forked in two and since i was one of the first few females out of the water (we started ahead of the age group guys), i and two other girls wrongly took the left most one…there was no barricade or sign indicating otherwise, and no marshal either.  it actually led to the same major hiway but we had to pass under a bridge and when we came out we saw that we were on the wrong side of the lane…i looked across to the other lane and to my horror saw the error we had committed….the other two still biked ahead (they realized it a bit later than me) but i dismounted, crossed a south super hi way type of road (living in manila does have it’s benefits…i’m an expert traffic crosser), carried my bike across the fence, jumped across it, crossed another lane with fast-moving cars,. carried myself and my bike again over the barricade, and got myself onto the right track…still a bit shaky from my hiway expedition but was able to re-focus.  on my 2nd loop i saw that they blocked that other road so no one would make the mistake we made…my mistake number 2 was that i wasn’t able to secure my spare tubular tire very well and i had to keep stopping or else i would lose it. felt like kicking myself but i didnt want to lose an expensive and hard to find 650c tire. haha.
 
my run was very straightforward, just checking my pace against other people i knew and progressively increased my speed.  truthfully, I was feeling fresh and felt satisfied when i crossed the finish line, until i found out that: 
 
   ATHLETE                        RANK     AGE/DIV       SWIM         BIKE      RUN          TOTAL
1THOMPSON, Sarah     16/37/28  30/30 to 34    00:36:430    2:48:59  01:58:38     05:28:52
2DE LEON, Ani Karina    9/43/29   33/30 to 34    00:35:360   2:53:07   01:56:41     05:29:07
and then i wanted to kick myself for the umpteenth time that day….aaaaaaaaaaaaargh. 15 friggin seconds.  SHOULDA WOULDA COULDA. vented my frustration that night by repeating the story over and over and over to my friends who were with me there and texted my friends over here.
 
but on the plane today flying back, i knew that all was well and thanked God for the weekend.  and for all of my blessings. yes it could have been better, but it could have been much worse. and to put things into perspective, i was talking to alex bok, the manager of tbb the other day.  he was asking me how my prep for hawaii was and i answered that singapore was my last tune up race.  he said, yeah, i know, it’s just for your training, but imagine for some people it’s already a lifetime achievement. i’m glad i remembered our discussion and i know how true it is.
 
well, that’s my race story and i am sorry for the novel haha…hope everyone has a great week ahead!!!
 
P.S. like me, patrice won a slot in his category and qualified for the 70.3 world championships. we had to give up our slots though because hawaii is going to cost a lot of money and we would probably go bankrupt if we go to florida a month after…haha.
P.P.S. i know how lucky i am to have friends organizing the send off party this friday and going out of their way to support a fellow athlete.  thanks so much.  i really really appreciate it.

   
   
     

 

Leave a comment

Filed under Coaching and Training, Race Report, Travel

Tagged as ,

July 3, 2009 · 1:45 am

Asian O3 Distance Triathlon 2008 Race Moments

Asian O3 Distance Triathlon 2008 Race Moments  Sep 9, ’08 11:39 AM
for everyone

The race (4km swim, 120km bike, 30km run) was extreme but I found myself smiling because of the following moments:

1. Anton and Rizzo leading the sing-along at the aid station as we passed them on the run
2. Pia and her kids coming out of Pancake house at every lap to cheer
3. Joel following his prior orders from moi to hand me out my coffee in can as I came out of T2
4. Doray pushing drinks on two occasions: on the run course and at the party!!!
5. My girlfriends donning different team uniforms but still cheering equally loud for me nonetheless
6. Every time I would see Arni biking or running merrily along like she was doing a fun 10k race….
7. Wayne and Stella shouting at me midway on my run telling me Wayne won 1st in his category!!! Woohoo!!!
8. I can hardly remember all of you guys, but I know that Nix, Bong, Chari, Dick, Raffy, Chito, Dain, Angela, Ann, among others, stayed on to support our very very long race….thanks so much 🙂
9. Of course I was so so proud of my training buddies Mark, Maiqui, Peter and Patrice winning first in the Overall Team Championships!!!  Well deserved.
10. Joey Torres successfully completing another long race just two weeks after doing a 70.3 in Rhode Island.
11. Running with Amanda was special and we were both lucky to have each other for that 30k run.  And we high fived each other quietly with each guy we passed…hehe, sorry macho men!
 
and last but not the least…
 
12.  He will hate me for making this public, but I was laughing for 10minutes because on the second lap of the bike, a “friend” proudly shouted at me that he peed on himself….and you have to understand that this was after a very long discussion the day before with me telling him that this is what he should be doing and not stopping at a portalet each time. He was majorly grossed out when I told him with a straight face that this is what i have been doing at every long distance race that I had to do and told me he would do no such thing. Haha!!! Well he did and he placed very well indeed 🙂

On to the next race!!!
Ani

Leave a comment

Filed under Coaching and Training, Race Report

Tagged as

July 3, 2009 · 1:41 am

Ironman Langkawi 2008 Race Report

Best Finish Ever 8

Ironman Langkawi Race Report   Feb 27, ’08 9:47 PM
for everyone

Hi all,

 

Thanks so much to everyone who sent good luck and congratulatory messages. It is amazing reading all of them and seeing how some of you were able to keep track of our individual splits and race updates.  It was a really really good weekend for me and the rest of the Filipino crew in Langkawi. One of my friends asked if it was my most significant moment in triathlon so far, and I guess I hadn’t processed what had happened yet at that point, so when I looked at him blankly, Maiqui Dayrit, who was standing beside me then answered a big hearty “Yes!” on my behalf.  I had him and Mark Ellis to thank for getting me safely to the finish line (more on that later), and although the race is over, I can still feel the outstanding support I constantly receive from friends like them.

 

Those who are close to me know that joining Ironman Worlds in Hawaii has been one of my fondest dreams for many years now, and a year ago I decided I couldn’t shelve it any longer. I didn’t mind the heat too much considering my genetics so it was either going for it in Langkawi or a lottery entry.  I’m not ashamed to say that I tried both ways, but now I can see why God never intended for me to win in the Hawaii Sweepstakes draw when I entered it! 

 

Crossing the finish line wasn’t an easy feat, and I had to fight hard for that slot. Although I am a veteran triathlete, I am a beginner to this distance and had a lot of doubts during the course of the race, particularly the latter end of the bike and the run leg.  I had to stop at every single aid station (a total of 41) just to pour water on myself because otherwise I would have overheated, and I still don’t regret taking the time to do that.  I had blisters from lap 1 because I would rather have wet socks and shoes than get dehydrated. I knew I was leading in my category and I also knew that the Frenchwoman from Reunion Island was chasing me down.  It’s one thing to have someone breathing down your neck for 10km, but for 42km, it is extremely stressful.  It was a fine balance of sticking to my plan and known limits and not trying to be reactive to her—I didn’t want to push too hard too early and then crash.  She kept gaining on me, and from a lead of almost 20min, I only had 3 minutes on her at the very last turnaround with 7km to go.  It didn’t take a genius to compute that she would soon overtake me if I continued with my pace. It was then that a switch suddenly turned on inside my head and I started running like a madwoman.  I knew I could handle running fast for that remaining distance, and I could not leave anything more to chance.  I wanted that Hawaii slot, and there was no way I was going to hand it to her. From then on it was only a hurried sip of water and defizzed Coke from the aid stations.  I was now getting annoyed at the narrow run path and having to overtake people when earlier on I was happily cheering for them.  At 1.5km to go I spotted Mark and Maiqui, and realized I had just whittled down the 6 minute gap they had on me so I was even more encouraged.  I caught up with them with 1km to go.  They were startled but happy to see me, only to quickly discover that I had no intentions of staying with them for a merry chat.  In between breaths I explained and apologized profusely that I was leading but someone was closing in on me, so I had to go, NOW.  They immediately took in the weight of the situation due to my panic-stricken expression and decided to pick up their speed too.  Mark said later on that he didn’t realize that his legs would follow his brain’s command in switching from a 7minute/km pace to a 4:30/km pace just like that.  They were my saviors in that last, long kilometer to the finish line.  It was a frenzy of shouting, panting, crying, and egging each other on.  Mark, who was obviously still the best runner among us, ran in front and took on the role of rabbit.  I kept asking Maiqui to look at the back to check if anyone was there, and he would say “no one Ani, no one”….that is, until the last 300meters, when he said, “I think someone is at the back, let’s pick it up some more,” and the turn to the finish couldn’t possibly have come sooner.  When we finally

made it to the chute, I burst into tears from relief, joy, fatigue, and gratitude….the three of us crossed the line in a tight embrace, and our faces in the finish line pictures will say it all.  Mark was jubilant, I was crying, and Maiqui was just plain happy.  The person immediately behind us turned out to be someone else, and the girl second to me ended up finishing more than a minute behind.  We made it.  It was more than I could have ever hoped for, and I had done it with my friends.

 

I didn’t embark on this journey alone, and I definitely felt that my angels were with me leading up to Langkawi and that they worked even harder to give me strength on race day.  My fellow Pinoys in the race course and family and friends who were praying from back home gave a steady stream of great energy so I cannot ever claim to have accomplished everything by myself.  The Fitness First Tri Team–Mark, Doray, Joel, Maiqui and Gianina, Ige, JC, Chari;  the Tri Clark Gang and their families, led by Abe, June, Rico, Jumbo, Raffy, Chris, Abby, Tintin (also of David’s Salon); the Tri Hard Boys—Vic, Vinny, Greg and Paolo (also of TRIADS); Retzel, Alex, and Leo, were the finest bunch of people anyone could ever train, travel and race with.  My dear friend Vera and his trusty group of Thai triathletes took good care of me and my bike the whole weekend. Just so I could prepare better, Pia offered a room in her house to me in Alabang without my even having to ask for it, and I cannot possibly repay all the support that she and the rest of the Cayetano family have provided me.  My own family, especially my mom and sister, put up with my many absences and remain very patient and understanding to my chosen sport. 

 

Well, that’s my post-race report for now, sorry I couldn’t make it shorter.  Let’s cheer for our racers this coming weekend in Taupo, NZ…Manda, Jonjon, Andy, Deo, Cris, and Rune, hope they will have happy stories to bring home too! 

 

Ani

 

Female Age 30-34
Place Bib Name Nat Cat Swim Chg1 Bike AftBike Run Total
1 625 Ani Karina De Leon PHL F 30/34 1:04:49 0:02:21 6:01:11 7:08:20 5:07:05 12:21:17
2 624 Soizic Coudiere REU F 30/34 1:06:27 0:02:36 6:20:34 7:29:37 4:49:43 12:22:40
3 637 Emma Penver MYS F 30/34 1:45:55 0:05:58 6:25:43 8:17:35 4:33:42 12:59:15

  

Thanks to Jumbo for compiling this:

Pinoy Finishers Total time
Tayag, Abe 11:07:15
Oracion, Leo 11:21:02
Bautista, Alex 11:27:55
Kit Jr., Rosalino 11:48:07
Dayrit, Marco 12:21:16
Ellis, Mark 12:21:16
De Leon, Ani 12:21:17
Ayson, Enrico 12:47:02
Tayag, Jumbo 13:13:21
Ouano, Paulo 13:14:49
Munoz, Joel 13:17:52
Ellis, Rhodora 13:22:50
Orquiza, Retzel 13:37:42
Zapata, Jose 14:34:47
Tongson, Vincent 14:47:03
Ongyanco, Chari 14:36:32
Tongson, Vincent 14:47:03
Navarro, Christine 14:48:27
Magno, Victor 15:53:43
Manas, Johann. 15:12:15
Nepomuceno, Chris 16:17:55
Banzon, Gregory 17:06:03

Leave a comment

Filed under Articles, Coaching and Training, Race Report

Tagged as , , , ,