Probably the most common question I get asked by people I first meet is, "Do you follow a strict diet?" Followed by "So you eat rice?" As many of you athletes know, proper nutrition plays a key role in sports performance. But you've also probably experienced that with the amount of training required to be fit for triathlon and endurance sports, we can get away with eating huge amounts of calories and junk foods, without gaining a single pound. This is not true for me on off-season. I can easily pack on 5kgs in a week of December parties and reunions.  That said, being lean doesn't necessarily mean being healthy and that your body is getting the right fuel it needs.

I try to have a good balance in my diet - eating mostly meals I prepare myself using fresh ingredients, and staying away from overly-processed goods. But I also don't believe in depriving oneself. Life's too short! So I do indulge in chocolates, beer, wine, pizza and all that, but I try to schedule it after the longer workouts in the week, like long rides and runs. This is the time when the body actually needs some extra calories. 

For me, the most difficult part of maintaining a healthy diet is warding off cravings for sweets and junk when you're tired or hungry... or both (Lethal combination! Steer clear of my path)! It's much easier to pop in a convenience store or fast food place than to prepare a meal yourself. And in many areas, it's not any easy task to find a place that serves healthy and yummy dishes that aren't overpriced and undersized.

So here's one of my favorite healthy cookie recipes that's perfect for a quick breakfast, and a pre or post-workout snack. Sometimes I even take one or two pieces in my back pocket for long rides. It's super easy, oil-free, flourless, egg-free, with no added sugar, and can even be made gluten-free. I don't know about you guys, but I love a snack! And I definitely have one before every workout.
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A bike fit is a great tool for cyclists of all levels to maximize their potential on the bike. New triathletes will especially benefit from a bike fit, as the tri bike has so many things going on. Apart from the usual adjustments on saddle height, fore aft position, cleat placement; the front end needs a lot of attention as well - length of aerobars, stack height, elbow pad placement, hydration set up, and so on. And even more experienced and competitive riders will benefit from a new fit or 'follow up' fit, as our bodies and our riding styles change over the years.

The Body Geometry fit is a complete system that's scientifically tested to improve power, endurance, and comfort. Its key difference over other fit services in the market is that it takes into consideration the individual characteristics of each athlete. It starts off with an interview discussing the athlete's concerns, goals, past injuries, etc., and proceeds to a detailed physical assessment determining flexibility and dimensions of the body, which is critical to the customization of the athlete's bike position and equipment. Ride analysis, the actual fitting process, and a follow-up with the fitter, complete the 5-steps of the Body Geometry fit.

Here's a little Q&A with VJ Varada, fit instructor at SBCU (Specialized Bicycle Components University), to answer all your questions about the fit process and why you should definitely get one. He also did my fit recently, and I'll be sharing my experience below.

M: Why should any rider get a bike fit?

VJ: Our bodies, whether in state of training or adopting a sedentary lifestyle, are always adapting. We are all unique – biomechanically as humans we aren’t made for riding. The bike fit maximizes the efficiency in the marriage of bike and rider. The goal is to have the bike adapt to our unique body structure, not vice versa.

M: More experienced/competitive riders are often hesitant to go for new bike fits. How can a new bike fit work for them?

VJ: High level athletes have a stronger capacity mentally, and at times they turn away from changing their positions simply because they are well synced with their power output on the bike. However, a lot of high level athletes that we work with today have started to see the light in fits, as fits continue to maximize their efficiency when their bodies go through a lot more throughout their sporting career.

M: What are the advantages of Body Geometry Fit over other fit services in the market?

VJ: Our methodology takes into account a rider’s bodily structure. Our step-by-step process is structured, analytical, and serves as a checklist for the key contact points. Also, we take into account the frontal view (where little or no methodologies adopt) of  maximizing the pedal stroke efficiency.

​And with Retul tools, our fit specialists become more efficient, and provide a higher level of accuracy. This technology helps us to see live data capture while the rider is pedaling. And visually for the rider, it creates an interaction as they learn about their potential on the bike.

It's been a fun first quarter of 2017 for me, going from Phuket - Bangsaen - Singapore - Putrajaya, and finally back home to Subic Bay. I love training and racing in the heat, so I always choose to travel around Southeast Asia for triathlon. Apart from the convenience of travel and the relatively cheap airfare, I enjoy the warm climates, beautiful beaches, friendly people, the different but 'same same' food - tropical fruits, sticky rice, noodles, and delicious stir-fried-everything, that can be found all across the region.

For all of you interested in training in Southeast Asia, here's a quickie guide to my home court, plus a few tips and tricks to getting the most out of racing Thailand Tri-League, Powerman Malaysia, and Ironman 70.3 Subic Bay.


SINGAPORE

My soon-to-be husband Artur (we are getting married on the 25th of March!!!) lives in Singapore, so I am often in and out of there between races. It's a small but beautiful, modern, and diverse city, and is a frequent layover spot for athletes coming in/out from Europe or Australia.

Four awesome weeks in Phuket training with Jurgen Zack and his Z-Coaching squad comes to an end today, my birthday! Run and swim done this morn, and now taking a moment to look back on the month that has been, because to be honest, I'd do almost anything to procrastinate on packing. :p

So here's a little list of my favorite places to swim, bike, run, AND EAT! in Phuket, as well as the advantages of joining a training camp, for those of you considering coming out to train in beautiful Thailand.
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Z-Coaching is run by a real life legend of the sport, Jurgen Zack, and is based in Bang Tao, Phuket, Thailand. The squad consists of athletes from a wide variety of backgrounds and skill levels - from athletes training for their first olympic distance race, to Kona-qualifying age groupers and professionals, such as Ironman athlete Dimity Lee-Duke, and Thailand's top male triathlete, Jaray Jearanai.
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For myself personally, what makes Z-Coaching effective and different from other camps is the atmosphere that is fostered during (and outside of) training. As a coach, Jurgen has the unique ability to organize and structure workouts such that this big and varied group of athletes can train together smoothly, with each athlete being challenged according to his/her abilities, and at the same time just having a lot of fun.

He has a quick eye, and is able to assess an athlete's fitness and skill level within a few minutes of a warmup, and accurately place the athlete in the appropriate pace group. That being said, he also has a quick wit and is fast to make jokes, bets, and little challenges within a session, just to keep us on our toes. ;)

For details on participation, fees, and online coaching options, click here.

Kickstarted the Philippine tri season with two weekends of racing at the Ironman 70.3 Subic Bay last March 6, and the inaugural Tri La Union just two days ago. Technically, it's not even summer yet, but everyone was definitely feeling the heat! The Century Tuna Superbods Underpants Run the day before IM 70.3 is also a must-do for both racers and non-racers. Good fun for a good cause!

I had a pretty good race in Subic despite encountering some rough patches on the day. I had a bit of bad luck on the bike after a few rough sections past the u-turn point - my front bottle cage came loose and I dropped my bottle! I had actually just skipped grabbing a bottle at an aid station, as I thought I still had a full one left, and didn't want to carry any more 'extra weight.' You can trust that I was mentally kicking myself for riding at km 50 with zero bottles and no idea where the next aid station would be. 

After about 25 minutes of riding without hydration, I was starting to panic. Filipino elites Joseph Miller and John Philip Duenas passed me at that point, and out of desperation I accelerated and rode up to John and begged a bottle off him (he had three). He handed me a bottle filled about a quarter full with water. I was disappointed, but beggars can't be choosers. Towards the end of the course there were two more aid stations, but both handed small water bottles (no squeezy type bike bottles). I was already feeling hungry and my eyelids were starting to droop at this point, but I just told myself to try and keep Joseph in sight, and I'd get to T2 where there would be gels and sports drinks. Normally I eat four GU gels for 90-km, but on some days, in some conditions, I guess you just need to eat more.

Note to self: Carrying an extra gel won't hurt, and skipping hydration stations on hot days is a big NO-NO.