SBR MY Special Gear Issue

S P E C I A L G E A R I S S U E

16MUST-HAVE GEAR

THIS YEAR!

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PLUS EXPERT ADVICE • RECOVERY • NUTRITION AND DIET • RACE RECAPS

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STRENGTH & CONDITIONING

GET MORE POWER STRAIGHT FROM THE HIP!

TEAM EFFORT

(L-R): HENRY, DAMIAN, TAMIKA,

KIANA

BAYNES FAMILY & THEIR WINNING WAYS

Get ready for 2015!

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0 1S W I M B I K E R U N M A L AY S I A | www.swimbikerunmag.my

EDITOR’S NOTE

02 GEAR GUIDE

04 EXPERT ADVICE

06 NUTRITION & DIET

07 RECOVERY

08 COVER STORY

10 STRENGTH &

CONDITIONING

12 RACE RECAPS

15 EVENTS

Official Triathlon Magazine Partner

Amazing things can happen when a family comes together to do things. A family that can bond together will be a family that is united forever. A great way of having (challenging) fun is by doing

sports together. There are so many running and triathlon events that cater for youth and younger kids. As a parent, we should introduce them to the “fun factors” first before encouraging them to the “competitive phase.” Great thing happens to families when they sport together: they begin to talk about training, how tough the race course was, laughing together and lightening up. The kids will also learn firsthand from their parents on the importance of determination, perseverance and discipline as a sportsman. Outstation and overseas events are great opportunities as a family holiday too. The kids will appreciate all the memories and exposure when they grow up. It’s the time of the year to surprise your family members with some Chinese New Year or holiday presents. We’re helping you with our list of brilliant gadgets. I will quietly stash a copy of this month’s SBR into my wife’s handbag and I advise you to do the same to your partner too . Happy Chinese New Year!

RICHARD TANGCOMMUNITY EDITOR

SwimBikeRunMY

e d i t o r i a l t e a m

RICHARD TANGcommuni t y edi tor

MIKKE GALLARDOcre at i ve direc tor

SARAH MORANregion al edi tori al coordin ator

DARLANNE SUE ONGjr. a r t direc tor, in t er ac t i ve edi t ions

AL FADZRIQRAIZA CABUGWANGedi tori al a ssis ta n t s

SEAN SIMSAUL ANTHONY SIBAYANcon t ribu t ing edi tor s

JING LEJANOcop y edi tor

MOI YAMOYAMHARVIE DE BARONcon t ribu tor s

s a l e s a n d m a r k e t i n g t e a m

KAREN ODCENADAbusine ss de velopmen t m a n ager

LYCIA WONGa dver t ising s al e s e xecu t i ve

LEE KAH INNm a rke t ing a nd dis t ribu t ion coordin ator

p r o d u c t i o n t e a m

EDEN BAYSICregion al produc t ion consulta n t

MA. FRANCHESCA KATHRYN REYES produc t ion superv isor

f i n a n c e , a d m i n , a n d i t

FAITH PAGUIRIGANfin a nce a nd a dmin superv isor

MA. LEONORA MASAGCAdisbur semen t a n aly s t

JAROLD SAMBOi t superv isor

LITO TOLENTINOi t & a dmin a ssis ta n t

CHARITO CIRIACOl i a ison officer

e x e c u t i v e

TIRSO JESUS PARPAN IIIELIZABETH ANN CHAN PARPANdirec tor s

LURISA ANN VILLANUEVAregion al oper at ions consulta n t

For comments, feedback, and advertising inquiries contact: [email protected]

ON THE COVERcover photo by: KARUNA ANG

art direction by: MIKKE GALLARDO

grooming by: HOOI POOI YEE

INSIDE:

ALL CONTENTS COPYRIGHT 2014, RESERVED FOR New Leaf Targeted Media Solutions SDN BHD

No part of this magazine may be used or reproduced in whole or in part, without the express written permission of New Leaf Targeted Media Solutions SDN BHD.

The views and opinions expressed in this magazine are not necessarily those of New Leaf Targeted Media Solutions SDN BHD.

EXPLOSIVELY EFFECTIVEWHAT MAKES PLYOMETRICS SUCH AN EXCITING AND ENHANCING TRAINING PROGRAM BY SAUL ANTHONY SIBAYAN

*THE STUDY IS ENTITLED “ECCENTRIC MUSCLE CONTR AC TIONS: THEIR CONTRIBUTION TO INJURY, PRE VENTION, REHABILITATION, AND SPORT.”

Jump training, or plyometrics, is a high-intensity routine involving explosive movements to promote power and strength. However, you cannot simply jump up and down and expect to be powerful. When done incorrectly, plyometrics may cause more harm than good because of its intense nature. Proper landing (for lower body exercises) and catching (for upper body exercises) is very important in plyometrics. That being said, plyometrics offers a number of benefits for the active athlete. Not only does it promote power, it can also reduce the chances of injury. When you land softly, it promotes eccentric contractions. Such movements use muscles to act like springs or shock absorbers. Indeed, a 2003 study which appeared in the Journal of Orthopaedic & Sports Physical Therapy, reported that an eccentric-resistance exercise protocol not only plays a part in the enhancement of high-power sport activities, it is also instrumental in the prevention and rehabilitation of sports-related injuries and other bone and muscle impairments. Several studies have also found plyometrics to produce a positive effect on the biomechanics of the lower extremities. Combining plyometrics with balance training is also recommended to make the most out of the pre-season training of female athletes. Can plyometrics help you get better in endurance sports? Running and jumping are similar in some respects. They both have a push-off and flight phase. Surging needs more powerful movements. With a progressive plyometric program, you will not only improve your

power, but enhance the quality of your movements. Do you have what it takes to make the leap? Consult with a

health and fitness professional before making the jump to plyometrics.

1 1SW I M B I KE RU N S INGAPORE | I SSU E 09

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STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

01 Stand tall, feet at shoulder width apart,

and look straight

03 Explosively move towards the box

02 Do an athletic stance by simultaneously moving your hands down and your legs in a partial squat position.

04 Focus on landing softly with feet at shoulder width apart for stability.

WEIGHT TRAINING FOR KIDS With proper adult supervision, resistance

exercises can be good for children

Is it safe to engage children in resistance exercises? Sports professionals think so. In 2009, the National Strength and Conditioning Association (NSCA) published a position statement in the Journal of Strength & Conditioning Research noting the benefits of a properly designed and supervised resistance training program for the youth. Not only is such a program relatively safe for the young, it can enhance their muscular strength and power, improve their cardiovascular risk profile, enhance their motor skill performance, and increase their resistance to sports-related injuries. Engaging in resistance exercises will help them develop good lifestyle habits, and could even improve their psychosocial well-being. It must be emphasized, however, that resistance training for teens and children must be supervised by qualified professionals who should provide safety guidelines and proper lifting instructions, stated Dr. Avery Faigenbaum in “Resistance Training Among Young Athletes: Safety, Efficacy, and Injury Prevention Effects,” which appeared in the British Journal of Sports Medicine last 2010.

With a progressive plyometric program, you will not only increase your power, but enhance the quality of your movements.

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20152015 BRINGS

A WHOLE NEW CHAPTER FOR TRIATHLETES.

HERE ARE THE GEARS

TO HELP YOU GET AHEAD

OF THE GAME. BY AL FADZRIQ

Get ready for

GOPRO HERO4 (SILVER)With its integrated touch display, users can preview photos and videos with ease. Navigating the camera menu and adjusting the settings may be done with a simple tap and swipe.RM 1499Available at FunSportz, 03-77338939

BIANCHI OLTRE XR 2With its internal cable routing and dynamic design, this bike will help you cheat the wind and come in first.RM 13,500Available at Bianchi Malaysia/K Pro Cycle, 016-6218501

ION TEE SS PUREThis Short Sleeve jersey is made from a mixture of fabrics that supports performance and provides a perfect fit. It is quick dry and has sanitised side panel for guaranteed comfort.Price available upon requestYCS Capital Sdn Bhd 03-61274259

STRATOFLYThe Stratofly is one of Rudy Project’s finest creations---simplified and more affordable yet high in performance. It features non-slip temple arms and its adjustable nosepiece makes it suitable for triathletes.Price available upon requestRudy Project. 03-61372100

GARMIN 920XTGarmin 920xt’s advanced features include running dynamics, VO2 max estimate, live tracking, and smart notification.Price available upon requestAvailable at Aeco Technologies (M) Sdn Bhd, 03-92858062

SPECIALISED RUBY COMP ULTEGRAThe Ruby Comp Ultegra is an incredibly smooth and fatigue-free ride that takes pride of its full carbon frame and full carbon monocoque. Price available upon requestSpecialized Bicyclewww.specialized.com

RUDY PROJECT SENSORSensor’s decisively minimalist design ensures that you look good and stay safe. It comes with the Safety Project, a fold-in hinge without any sharp edges.Price available upon requestAvailable at Rudy Project Malaysia/Brunei, 03-79317662


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LAPIERRE 2015 ZESTY AM 827 (NEW MODEL)The 2015 model incorporated features aimed at increasing durability and improving performance in rough terrain.RM 21,530Available at Tukang Basikal Fook Sang

BROOKS PURECONNECT 3Its fully-loaded flex and light-as-air design will let your feet soar to the highest mountains. The Brooks PureConnect 3 has an enhanced Toe Flex and a slightly more rounded heel, giving a spring to your steps.Price available upon requestAvailable at Paragon Vest, 03-78471002

SCICON AEROCOMFORT TRIATHLON BICYCLE BAGIt’s the first bike bag which comes with an integrated metal structure for better protection. Plus, it was designed around the whole geometry of triathlon bikes.Price available upon requestAvailable at Quicksport, 03-92247330

KETTLER TRACK 9 TREADMILLBoost your training program with this treadmill which features a four-user memory, target settings, and integrated pulse receiver. Price available upon request Available at VITO Garden Mall 03-56375737fitnessequipment.com.my 03-56375737

GARMIN FR 10This simple and easy-to-use watch is suitable for first-timers out there. It has a high sensitivity GPS receiver and is capable of recording position, speed/pace, distance and calories.Price available upon request Aeco Technologies (M) Sdn Bhd 03-92858062

NAROO MASK X1Protect yourself against dust, insects, and UV rays while doing outdoor activities. Suitable for all kinds of outdoor sports, from cycling and running to mountain climbing. RM 89 Available at Hun Chen, 012-4027199

M30 BBTOOLThe Praxis M30 BB Tool is the ultimate BB tool with bottom brackets. It is specially designed to fit the Praxis / Turn M30 bottom bracket. Price available upon request. GH Speedbikes Sdn Bhd 03-61429303

RUNGUARDSteer clear of chafing and abrasion during long runs, workouts, and other high-impact activities with this non-petroleum stick. RM 59Available at Quicksport, 03-92247330

GARMIN EDGE 1000Edge out your competitors with the Garmin EDGE 1000, one of the top cycling computers for competing, connecting and navigating. Whether riding to beat your personal best or to compete against the pros, the EDGE 1000 will help you reach your goals with its advanced segment capabilities.Price available upon request. Aeco Technologies (M) Sdn Bhd03-92858062


IF YOU’RE COMFORTABLE WITH TREADING AND CAN AT LEAST SWIM

25 METERS TO 50 METERS REPEATEDLY WITHOUT STOPPING, THESE ARE

INDICATORS THAT YOU’RE READY FOR THE SWIM LEG OF TRIATHLON.

GOT A QUESTION? E-MAIL US AT [email protected]

EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMA S

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I want to do triathlons but I don’t know how to swim. How long does it take to learn and how do I know if I’m ready to join a triathlon?

COACH MOI YAMOYAMFounder and Head Coach The Swim Academy and Tri ‘N Motion Coaching Philippines

There are two factors: buoyancy and swim mechanics.

Your buoyancy plays an integral part in learning the

proper swim mechanics. It takes an average of about

seven sessions of one hour each to learn these. It could

be shorter or longer than seven sessions depending on

how you adapt to the drills or learning process.

If you’re comfortable with treading and can at

least swim 25 meters to 50 meters repeatedly without

stopping, these are indicators that you’re ready for the

swim leg of triathlon. You can use basic swim skills

learned to complete the swim portion by covering a

certain distance, then tread or float to rest, then cover the

same distance again until you reach the finish line. This

kind of approach is for beginners but it gets the job done.

Do I have to allocate longer training time for swimming? What workouts

can improve my swim?

A Adding more mileage doesn’t always guarantee

better results. For beginners, I suggest allocating

more time to doing drills. It may be boring since

these are repetitive movements, but these will help

you move better in the water, develop your aerobic

capacity, and heighten your muscle memory.

Interval workouts must be part of your program,

however you should be guided at all times. To better

execute this type of training, get a Finis tempo trainer

a water proof metronome so even at a higher rate your

tempo is consistent. My approach to this is to divide the

interval training into two different tempos—the fast

tempo and pace tempo. Fast tempo workouts can have

tempo trainer settings as low as 0.7 to 0.8 to simulate

breaking away from the start of race, catching up with

someone, or finishing the race.

A Finis Tempo Trainer has three modes. For this

type of fast workouts it should be at mode 1 and the

values can be varied by milliseconds.

My guiding rules for this specific type of workout:

➜Set the Finis tempo trainer to either 0.7seconds

or 0.8 seconds

➜Set a target time per 50m

Sample of a fast tempo workouts:

➜ Two sets of 4 x 50 meters

➜ One set of 8 x 50 meters

➜ Rest interval – 10seconds – 30seconds

➜ Tempo: 0.7 seconds or 0.8 seconds

Rest Interval – Varies from 10 seconds to 30 seconds. The

rest interval is varied depending on the student capacity

to follow the tempo while hitting the desired time.

Tempo - 0.7seconds or 0.8 seconds

2015 RACE CALENDAR:

HOW TO CHOOSE YOUR RACES FOR NEXT YEAR AND ENSURE THAT YOU

ACE EACH ONEBY COACH MOI YAMOYAM

To perform better in a race, you need to plan ahead. These are

the suggested durations for you to better prepare for Standard

and 70.3 distance races:

FOR BEGINNERSA six-month period is best

for standard distance and one year to a year and six months

for a 70.3 distance.

FOR SEASONED TRIATHLETESThree months for standard

distance and six months for 70.3 distance.

Here’s my recommendation for the ideal number of races for beginners and seasoned

triathletes:

TYPE SPRINT STANDARD 70.3SEASONED ATHLETE 2 2 2

1 4 1

TYPE SPRINT STANDARD 70.3

BEGINNERS 4 X X

2 2 X1 1 1

MAKE YOUR OWN

OTHER FACTORS YOU NEED TO CONSIDER

WHICH MAY AFFECT YOUR PERFORMANCE.

TRAINING & RACING CONDITIONS

TRAINING & RACING NUTRITION

COACH MOI YAMOYAMEmail: [email protected]

Website: www.Trinmotion.com

X: not required for beginners

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NUTRITION & DIETEATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION

COOKIE BREAKGET YOUR SWEET TREAT FIX MINUS THE CALORIES. BY HARVIE DE BARON

Harvie de Baron is the founder of The Baron Methodwww.baronmethod.comFB, Twitter, IG: baronmethod

Ginger is part of most Filipino recipes and that’s a great thing. Ginger is a natural anti-inflammatory that can help combat diseases such as psoriasis and arthritis. It’s packed with powerful antioxidants and has shown promise in fighting diabetes and cancer. It’s been proven to help ease an upset stomach, perfect for the holiday season-binge acid attacks.

Cooking HealthyThree ingredients you can use in everyday cooking that have huge health benefits

The manner eggs are cooked contributes to bad cholesterol. Do you drown it in oil and butter? Do you add copious amounts of cheese when making omelette? That might be causing the spike in your bad cholesterol. In fact, eggs contribute to raising your body’s good cholesterol levels/HDL. Eggs are packed with lutein and zeaxanthin (for eye health), choline and selenium (antioxidants and brain health), biotin (hair and skin health) among others.

INGREDIENTS1 egg1/2 tsp vanilla extract1/2 tsp salt1/2 tsp baking soda6oz Carob chips (can

be bought in Healthy Options)

3/4 cup Muscovado sugar

2/3 cup organic applesauce

3/4 cup whole wheat flour

1/2 cup oats 1/2 cup flaxseed

DIRECTIONS• Sift flour, baking

soda, and salt together. Set aside.

• Blend applesauce, Muscovado, and vanilla extract together.

• Beat in egg. • Add flour mixture

and blend well. • Stir in oats and

flaxseed plus Carob chips. • Drop mixture using a tablespoon

on a lightly greased cookie sheet.

• Bake at 375°F for 10 to 12 minutes.

Although most of us are accustomed to using iodized salt, did you know sea salt has more benefits? It is packed with essential minerals not found in commercial salts. Major minerals include sodium, potassium, and chloride while minor minerals include calcium and magnesium. Plus it also has trace elements of phosphorus, bromine, boron, zinc, iron, manganese, copper, and silicon. Packed with all these minerals, there’s no reason not to switch to sea salt as your top choice when cooking.

CHOCOLATE CHIP APPLESAUCE COOKIE

Eggs (Organic) Ginger Sea Salt

WHY SPROUTED GRAIN BREAD IS GOOD FOR YOU!

Sprouted grain bread is made from whole grains that have been allowed to sprout. There are different types of sprouted bread, some with flour, others with gluten. Sprouted grain bread is rich in dietary fiber, which is great for keeping your heart healthy. In a study published in 2012 at the Journal of Nutrition and Metabolism, it was found that insoluble fiber content is greatest in sprouted grain bread. Such content may be responsible for either stimulation of insulin release or inhibition of glucagon release, both of which promote the lowering of blood glucose levels. Sprouted grain bread has a decreased glycemic response that other whole grain breads do not have. Substantial effects were seen in overweight and obese individuals.

Wonder Bread

IT HAS BEEN SHOWN THAT EATING SPROUTED-GRAIN BREAD RESULTS TO LOWER METABOLIC RESPONSES COMPARED WITH WHITE BREAD. THIS IS VERY BENEFICIAL FOR THOSE WHO ARE AT RISK OF GLUCOSE INTOLERANCE, AND ARE INSULIN INSENSITIVE LIKE THOSE WITH TYPE-2 DIABETES.


Wonder Bread

MASSAGE FOR FASTER RECOVERYSOOTHE YOUR MUSCLES WITH A RELAXING MASSAGE TO ACHIEVE OPTIMUM RECOVERY. BY FITNESS FIRST

RECOVERYINJURY PREVENTION • REST • RELAXATION • SEASON BREAKS • DOWNTIME

Recent studies have found that after a strenuous work out session, a massage can help in muscle recovery. If you are getting ready for a triathlon and need the extra recovery period, a massage can help reduce the soreness and lower the chances of getting an injury. Massages increase the amount of mitochondrion in the blood, which goes into

the muscles. The more mitochondrion there is in the blood, the faster the muscle recovers. Triathletes and marathon runners put their bodies through demanding training sessions that test the limits of their endurance. Their bodies require sufficient time to rest and recuperate and a massage goes a long way in helping the body to recover. This does not

only apply to triathletes or marathon runners alone but to anyone who is participating in rigorous physical activities. We need to ensure that our bodies receive sufficient rest to recover, or we will do more harm than good. One does not have to go for a massage every day; however, it would help the recovery process after a grueling training session.

Note: While Fitness First instructors and personal trainers are able to give advice on the benefits of massages, those seeking massage treatments are advised to see a professional therapist.

Body Back Buddy Self – Massage ToolThis easy-to-control massage tool provides countless ways to navigate itself for an optimal leverage and control to treat any area on your body. It is specifically designed with QQ therapy knobs that can relieve spasms, tight muscles, and trigger and pressure points.

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SUPPRESS STRESS

with these effective massage equipment that you can use in the convenient of your home.

Variable Speed Jeanie Rub MassagerSuitable for a relaxing massage at home, the Jeanie Rub Massager comes with variable speed from 1400 rpm to 4600 rpm. It has an adjustable switch that allows fingertip control. It’s been considered as the industry standard among professional massage therapists due to its penetrating massage and the guaranteed satisfaction it provides.

PhysioStep – Recumbent Elliptical Cross TrainerPhysioStep provides stress-free, effective and low-impact total body workout, combining relaxing recumbent sitting position with the natural motion of an elliptical trainer to create a unique fitness experience.

Gintell G Pro Gold Massage ChairThis luxurious massage chair is created with classy design and renders absolute comfort and relaxation. Its 3 Auto Massage Programme treats athletes to a relaxing full body massage.

Thumper Sports Percussive MassagerWith its drive system technology that transmits energy deep into the muscle tissue, Thumper has a variable speed control from 20 to 40 pulses per second that matches muscle’s natural healing frequency.

TAKE A BREAK! TAKE A PICK FROM THESE FULL-BODY TREATS THAT WILL TAKE YOU TO PAMPER PARADISE AFTER A GRUELLING RACE OR TRAINING.

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TEAM EFFORT!

THE FAMILY THAT RUNS TOGETHER, STAYS TOGETHER.

INTERVIEW BY AL FADZRIQ. PHOTOS BY KARUNA ANG

“Triathlon has brought us closer together. We train together and support each other.”


How did you get into triathlon?DAMIAN: I was a cyclist when I was younger. When I moved to Malaysia 10 years ago, I started running and found I liked it. With my cycling background, I decided to give triathlon a try, and worked on my swimming.

What’s your primary motivation?DAMIAN: To lead a healthy lifestyle and be a role model to my children, and the children I teach. I also like the competitive nature of the sport. I like to push myself. I enjoy racing!

What was it like for you when you started out?DAMIAN: It was like an exciting new adventure. Like everyone, I was nervous about the race and the open water swim. My primary goal was just to finish the race!

How did your children get into triathlon?DAMIAN: The kids came along to my races. They wanted to get involved. They went to some tri kids events and enjoyed it. That’s when we decided to put on a school event which was very successful. Mr. Chan [WHO IS MR. CHAN?] and other schools started to put on events for kids, and from there more opportunities for kids evolved. As they grew older, they started to train with Steve Lumley and became part of Team TIME, and have since had more opportunities to race internationally.

Did you encourage them to try it or was it out of their own initiative?DAMIAN: They wanted to try it and we encouraged them. We had never forced them or pressured them to be involved. They love the sport, the training, and the racing.

What races have they competed in?DAMIAN: Henry travelled to the XTerra World Championships in Maui with me, which was a fantastic experience. He also raced at the 2014 Burabay ITU Triathlon Asian Youth Olympic Games qualifier. Henry and his sisters have raced triathlons in Subic Bay, Hong Kong,and many races in Singapore and of course Malaysia, including Port Dickson and XTerra Malaysia. They are also showing themselves to be good runners. Tamika, in particular, has had a lot of success in running.

Did they get special awards?DAMIAN: Yes, they have had some successes in races, often placing. One highlight is that Tamika has won the U18, 10km Penang Bridge Marathon for the last three years. This year, she was the fastest female overall in that race.

Do you train together or do your children have a triathlon coach?DAMIAN: We train together all the time. They are coached by Steve Lumley of Team TIME. Steve guides their training program and coaches their swimming. They do most of their running and cycling training with me.

How many hours do you train every day?DAMIAN: During weekdays, normally about two hours a day; on the weekends, around 4 to 6 hours a day. Weekend sessions will get longer when training for big events like Ironman.

Tell us about your typical weekly training schedule.DAMIAN: Building up to Ironman: swim five mornings a week, two turbo training sessions a week, three to four runs a week (10km to 30km), including at least one speed session. On weekends, usually a 160km plus ride and a 100km ride with at least one short run off the bike.

What are the upcoming races that you and your family want to join next year?DAMIAN: Ironman Melbourne in March. We’re going to race some in the triathlon season in Adelaide, South Australia; the XTerra races; and the Port Dickson International Tri because we think it is a fantastic weekend of racing for the whole family and has a carnival atmosphere.

What are your future plans?DAMIAN: I will keep racing and doing what I love because it is a great lifestyle. Our plan is to expose our kids to more training and racing opportunities alongside their educational considerations. We will encourage them to keep going as long as they want to do it.

How are you as a father-mentor to your children? Are you strict? Tell us about your mentoring strategies.DAMIAN: I don’t think I am strict. I try to be positive and encouraging in all that they do. Along with their coach Steve, I try to explain why we do certain training sessions so that they understand that a session is for speed, strength, or power, for example.

What do you consider as the most memorable triathlon competition that you joined as a family? Why?DAMIAN: Probably XTerra Malaysia because across the weekend we were all able to race in the same races together, and it was a lot of fun.

How has triathlon changed your family life and your relationship with your children?DAMIAN: It has brought us closer together. Even our eldest son Joseph, who doesn’t race, gets involved by designing our school race t-shirts, even though he is now in university in Australia. We train together and support each other.

How does your wife support you and the kids in this endeavor?DAMIAN: It is important to have someone supporting you because it brings balance and perspective to our lifestyle. I-Nah is a great support and source of encouragement.

You’re one of Malaysia’s most respected veteran triathletes. Having children who are also into triathlon, does it pressure you to exert more effort so that you can keep up with the younger generation?DAMIAN: No, I’m always just trying to achieve my best results and improve on my previous races and hope that I can still be competitive with the younger guys. However, yes, my children are getting faster than me in some disciplines, particularly in running and swimming!

What’s your advice to other veterans who also want to get into triathlon but are hesitant because of their age?DAMIAN: Start training, start with small goals, find a coach or mentor, and have faith in your training and yourself and complete your first race. The thing that I love about triathlon, is that it is about participation and a healthy lifestyle.

Damian Baynes started his career in triathlon some seven years ago. He was a cyclist when he was younger, but only started focusing on triathlon after he moved to Malaysia in 2005. By having a healthy lifestyle, he hoped to be a good role model for his children, an initiative

wholeheartedly supported by his wife I-Nah Baynes. Eventually, his children got involved in triathlon too. Henry, Tamika, and Kiana are now part of Team TIME, with Steve Lumley as coach. Damian’s other kids are equally supportive. Joseph, his eldest, designs Tri-Shirts while Oscar, his youngest, is starting to train. Here, Damian talks about how triathlon keeps their family together.

STRENGTH & CONDITIONINGFLEXIBILITY • STRENGTH AND CORE EXERCISES • RUNNING DRILLS

THIS EXERCISE PROMOTES ACTIVATION

AND MOBILITY OF YOUR HIP AND THIGH

MUSCULATURE

THE CROSSOVER SQUAT-LUNGE PROGRESSIONTARGET YOUR HIPS AND THIGHS WHILE PROMOTING BALANCE AND COORDINATION BY SAUL ANTHONY SIBAYAN

01 CROSSOVER SQUAT

02 CROSSOVER LUNGE01 Follow steps 1 to 5.02 After each repetition, return

to your standing or starting position. This is what makes the lunge harder than the squat.

03 Repeat for 10 to 15 repetitions and change sides. Perform two to three sets on each side.

RESISTANCE TRAINING FOR WEIGHT-CONTROLMajority of people just rely on cardiovascular exercises to lose weight. And this is also common among endurance athletes and weekend warriors. Supplementing weight loss programs with resistance training may also be very effective in maintaining lean muscle mass. Combining aerobic and resistance exercises should be included in a holistic weight-control program. This is known as combination training. More favorable effects on body composition and health-related fitness parameters can be seen with combination training as compared to just restricting caloric intake. Combination training is also more effective as compared to when either exercise-type was done separately. Well-known authors William McArdle, Frank Katch, and Victor Katch have noted in the 7th edition of their book Exercise Physiology: Nutrition, Energy, and Human Performance that regular cardiovascular exercise accompanied with resistance exercise increases metabolism. Each pound gain in fat free (muscle) mass increases your resting metabolism by 7 to 10 kCal per day.

Saul Anthony Sibayan finished his Masters Degree in Sports Science through the United States Sports Academy. He was a former research assistant at the Exercise Physiology Laboratory of the University of Alabama. He recently passed the Tactical Strength and Conditioning-Facilitator (TSAC-F) certification exam from the National Strength & Conditioning Association (NSCA).FB, Twitter, IG: saulsibayan

01 Start in a tall standing position.

02 Cross your left leg at the back of your right and step as you can to your right side.

03 Keep a good posture by bringing your chest out while landing on the balls of your foot.

04 To decrease the pressure on your knees, partially have your legs slightly bent.

05 Without moving your feet, lower your body until your leg knee almost touches the floor.

06 Repeat for 10 to 15 repetitions and change sides. Perform two to three sets on each side.

The crossover squat-lunge progression is an uncommon exercise. Aside from targeting your quadriceps from performing squats and lunges, the crossover movement also puts your hamstrings and gluteal muscles in overdrive. This move also challenges your balance and coordination while improving hip mobility. Perform the squat variation first to learn the movement. When the squat variation becomes easy for you, progress with the lunge variation. Because this exercise promotes activation and mobility of your hip and thigh musculature, you can integrate this into your warm-up or hold one or two dumbbells, kettlebell or a barbell and transform this move into a strength exercise.

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Race in Malaysia’s dynamic new city

SUNDAY 5 APRIL 2015

Swim1.9km Bike90km Run21.1km

Craig ‘Crowie’ Alexander – IRONMAN triathlon world champion and official ambassador

Find us #[email protected]


PERLIS INTERNATIONAL DUATHLON 20147 DECEMBER 2014PERLIS, MALAYSIASome 350 athletes from more than 10 countries exceeded themselves and conquered Perlis during the Perlis International Duathlon 2014 held in Gua Kelam, Perlis. The event was hosted by the Government of Perlis and supported by the Ministry of Youth and Sports Malaysia. Triathlete Sharom Abdullah and Goh Saw Cheng Ng Kok Aun from Malaysia emerged first at the finish line for the Men and Women Overall category respectively. The event, which was organized by Opulence Network (M) Sdn Bhd, started with a 6km run. Jursery of Malaysia was the first to reach the transition area and start the bike phase with a 0.01- second-lead over Armeen Abdunromae. Hafiz Wong Samwat took the lead after the 21km bike checkpoint. Following closely behind was Shahrom with just a 0.02-second-gap from Samwat. Sharom proved to be amazing on the bike when he overtook Hafiz and started his last 4km run after a 30km bike course with the time of 1:27:14. It was no surprise when Shahrom Abdullah emerged triumphant not just for his category (local age 31 to 40) but as an overall champion as well. Haris Somphong took the second place while Azani bagged the overall third place. It was not an easy course for Sharom. He said he just tried his hardest and did his best. In the women’s event Goh Saw Cheng Ng Kok Aun came out as the overall female winner with an impressive time of 2:17:53, followed by Ayu Faizal Pilus with a total time of 2:20:10. Prasoet from Thailand was the first international athlete to cross

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the finish line, posting 1:52:26, followed by Dave from United Kingdom with a time of 2:00:04. Dave was also the winner in his age group category (51 and above (International)) while Malaysia’s very own H’ng Chai Leng crossed the finish line first for the age group 51 and above local category, the oldest age group in the race. Perlis International Duathlon is expected to be a yearly event for Perlis as it’s already been accredited by Malaysia’s Book of Records as the first cross-border duathlon in the country.

LARGEST AGE GROUP:MALE: 31 to 40FEMALE: 31 to 40

TOP 5 INTERNATIONAL COUNTRIES:1 United Kingdom2 Thailand 3 Philippines4 Venezuala5 Singapore

TOP 3 INTERNATIONAL OVERALL:1 Praseot: 0:03:25 | 0:25:49 | 0:57:28 | 1:30:05 | 1:52:262 Dave: 0:03:17 | 0:24:44 | 0:58:30 | 1:36:32 | 2:00:043 Nelson: 0:03:07 | 0:25:57 | 1:06:33 | 1:49:55 | 2:14:12

TOP 3 MEN’S OVERALL (LOCAL):1 Sharom Abdullah: 0:02:57 | 0:22:26 | 0:54:17 | 1:27:14 | 1:48:322 Haris Somphong: 0:03:14 | 0:25:06 0:57:33 | 1:30:04 | 1:51:083 Ultra Cycling Team Azanis: 0:02:57 | 0:23:27 | 0:57:25 | 1:31:45 | 1:51:52

TOP 3 WOMEN’S TO CROSS THE FINISH LINE OVERALL (LOCAL):1 Goh Saw Cheng Ng Kok Aun: 0:04:01 | 0:32:31 | 1:10:25 | 1:49:45 | 2:17:532 Ayu Faizal Pilus: 0:04:19 | 0:35:31 | 1:12:02 | 1:49:00 | 2:21:103 Wendy: 0:03:59 | 0:30:49 | 1:12:20 | 1:54:18 | 2:22:57PHOTOS BY AL FADZRIQ

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NM GALAXY ROAD RUN 2014 4TH SERIES30 NOVEMBER 2014TAMAN TASIK CYBERJAYA, MALAYSIA

Despite some glitches encountered by the organizers, participants considered the last race of the NM Galaxy Run series a success. The 21K race flagged off at 6AM, followed shortly by the 10K and 5K runs. PHOTOS BY LEE K AH INN

DOWNLOAD THE INTERACTIVE EDITION FOR FREE TO VIEW FULL RACE RESULTS.

NEWTON CHALLENGE 201428 DECEMBER 2014GIANT BANDAR KINRARA, PUCHONG

The Newton Challenge impressively bid 2014 adieu with their year-ender race held in Bandar Kinrara, Puchong. The challenge came with four main races: 25km Men Veteran, 25km Women Veteran, 15km Men Open and 15km Women Open. Thanks to the perfect weather, the race went on smoothly and satisfied faces were everywhere. Most of the runners were definitely glad and excited for this year’s challenge. Among their main sponsors were Neton, Giant, Paradigm Mall and NuSkin.PHOTOS BY LEE K AH INN @ KIM

DOWNLOAD THE INTERACTIVE EDITION FOR FREE TO VIEW FULL RACE RESULTS.

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2015 EVENT LISTINGSJANUARY 18 SKYHAWK NATURE

RUN 2014. BUKIT KATIL, MELAKA

18 LION DASH PENANG TAMAN REKREASI KUARI, PENANG.

31 24H, TAMAN JAYA PARK, PETALING JAYA

FEBRUARY 1 INTERNATIONAL

GHOMBAU CENTURY RIDE 2015. DATARAN REMBAU, NEGERI SEMBILAN

8 NEWTON PENANG CHALLENGE. STRAITS QUAY, PENANG

21 CHALLENGE TOUGH, SUBIC, PHILIPPINES

MARCH 1 GUNUNG NUANG

ULTRA 2015. GUNUNG NUANG, PANGSAN HULU LANGAT

8 BUKIT JALIL MARATHON 2015. NATIONAL STADIUM BUKIT JALIL, KUALA LUMPUR.

22 POSSIBLE RUN 2015

PADANG MERBOK, KUALA LUMPUR

22 JANDA BAIK INTERNATIONAL RAINFOREST RUN 2015. JANDA BAIK, PAHANG

27- 28 KEDAH CENTURY RIDE FESTIVAL 2015. ALOR SETAR, KEDAH

APRIL 5 IRONMAN 70.3

PUTRAJAYA, MALAYSIA

MAY 1-3 XTERRA MALAYSIA

2015. PULAU LANGKAWI, MALAYSIA

5 ROUTE 68 CHALLENGE 2015. DEWAN SERBAGUNA KOMUNITI ORANG ASLI, GOMBAK

NOVEMBER 14 IRONMAN LANGKAWI,

MALAYSIA

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BIKE SHOPS BAGINDA CYCLINGNo. 3, Kedai PLB Kg. Dato’ Abu Bakar Baginda, 43000, Kajang, Selangor

BAN HING LEONG ENTERPRISE CONo. 74,Jalan Intan 2, 42600 Jenjarom, Selangor

BEST BICYCLE EXTREME SPORTLot3435, Jalan Sg Jati, Bt 1 ½, Kg Jawa, 41000 Klang, Selangor

BICYCLE WORLDNo. 9178, Jalan Negara, Taman Melawati, Kuala Lumpur (beside 7eleven Melawati)

BIKE CORNER CYCLE TRADINGNo. 13-G,Jalan Temenggung 5/9, Sek 9,Bandar Mahkota Cheras, 43200 Cheras, Selangor

BIKE CIRCLE22, Jalan Mega, Taman Mega Jaya, Cheras, 56100 Kuala Lumpur

BIKE ELEMENTZ No. 90, Jalan Rimbunan Raya, Laman Rimbunan, Kepong, Kuala Lumpur

BIKE HOUZ 20 Jalan Imbi, Pudu, 55100 Kuala Lumpur

BIKE PRO BICYCLESNo. 17, Jalan SS23/15, 47400 Petaling Jaya, Selangor Darul Ehsan

BIKE QUEST No. 72, Jalan SS2/3, 47300 Petaling Jaya, Selangor Darul Ehsan

BIKETECH SUBANGNo. 60, Jalan SS 15/4, 47500 Subang Jaya, Selangor Darul Ehsan

CHAP KHOON HUAT24, Jalan MY, 3/2 Taman Sri Gombak, Batu Caves, 68100, Selangor

CICLISTA No. 22, Jalan Opera B, U2/B, TTDI Jaya, Section U2, 40150, Shah Alam, Selangor

CYCLE LIFE TRADINGNo, 12 Jalan Bukit Permai Utama 2 Taman Industri Bukit Permai 56100 Kuala Lumpur

CYCLEPRO BICYCLE SHOPNo. 42, Jalan 1, Taman Paduka, 45000 Kuala Selangor, Selangor

CYCLE STUDIOSNo. 3, Lorong Datuk Sulaiman, Taman Tun Dr. Ismail, Kuala Lumpur

CYCLOMOTION15G, Jalan Wangsa Delima 2A, Seksyen 5, Wangsa Maju, Kuala Lumpur

DAIICHI RYUTSU ENTERPRISELot 2112, Jalan 3/1 Bandar Sg Buloh

DUE RODA EXTREME46, Jalan Bola tampar 13/14 Shah Alam

EXPRESS PRO BIKE SHOP46G, Jalan Radin Anum 1, Sri Petaling, Kuala Lumpur

FHL BIKE SPORTSG-7 Bangunan Perdagangan D6, 801, Jalan Sentul

FOLDING BIKE TRADINGG10 & G13, Emerald Plaza East, Jalan PJU 8/3, Damansara Perdana, 47820 Petaling Jaya, Selangor

GAINWAY BICYCLE SHOPNo. 108, 112A, Jalan Zaipin, 3A/KU5, Bandar Bukit Raja, 41050 Klang, Selangor

GH SPEEDBIKES No. 19, Jalan PJU 5/20A, The Strand Damansara, Pusat Perdagangan Kota Damansara, Kota Damansara PJU 5, 47810 Petaling Jaya

GODZILLA CYCLES12G, Jalan PJU, 5/20 C, The Strand Damansara, Kota Damansara, Petaling Jaya

GREEN BIKE SHOPNo. 110, Jalan Radin, Anum, Sri Petaling, 57000, Kuala Lumpur

GW CYCLENo. 35, Jalan Anggerik Vanilla T31/T, Kota Kemuning, 40460, Shah Alam, Selangor

HEAVY TOOLS CYCLE CENTRENo. 29, Jalan SS14/1A,47500 Subang Jaya, Selangor

HONG SENG HUATNo. 15, Jalan Besar Pekan Bangi Lama, 43000 Bangi Lama, Selangor

HUAN SCHEN SDN BHDNo. 12, Jalan Tiaj, 2/5, Taman Industri Alam Jaya, Bukit Cherakah, 42300, Bandar Puncak Alam, Selangor

H2C – HEE HONG CYCLENo. 18, Jalan Nirwana 1, Taman Nirwana, Kampung Pandan Dalam, 68000, Ampang Kuala Lumpur

I’M CYCLIST• Waterfront @ ParkCity, Lot GF27, No. 5, Persiaran

Residen, Desa Park City, 52200, Kuala Lumpur

• No. 3, SS21/37, Damansara Utama, 47000, Petaling Jaya,

Selangor Darul Ehsan• No. G-3A, Floor G, Citta Mall,

Jalan PJU, 1A, Ara Damansara, Petaling Jaya, 47810, Selangor

JAMI BIKE CENTRELot 1223, Batu 12 1/2, Jalan Cheras, Kajang

JBS BIKE TRADING• 7G, Jalan Wangsa Delima 12, Wangsa Maju

JIWA BASIKALNo. 31-G, Jalan Adenium 2G/7, Pusat Perniagaan Adenium, 48300 Bukit Beruntung, Selangor

JOO NGAN PROFESSIONAL BIKE CENTRENo. 337-1, 4th Mile Jalan Ampang, Kuala Lumpur

JTC BIKE CENTRE• No. G-81, Jalan Prima MY

3, Prima • Sri Gombak, 68100, Gombak,

Selangor

JW CYCLISTNo. 43, Jalan 46A/26, Sri Rampai, Setapak, Kuala Lumpur

K & L PARTNER3257, Jalan 18/37, Taman Sri Serdang, 43300, Seri Kembangan, Selangor

K3 CYCLING HAUSS-00-09 Block S, Impian Meridian, Jalan Subang 1, USJ 1 S-00-09 Block S, Impian Meridian, Jalan Subang 1, USJ 1

K PRO CYCLEPt No. 72426 Kampung Sungai Balak KM 20, Jalan Cheras, 43000 Kajang, Selangor

KEDAI BASIKAL AMNo. 63, Jalan PJS 2C/4, Taman Dato Harun, 46000 Petaling Jaya, Selangor

KEDAI BASIKAL HONG SENG HUATNo 15, Jalan Pekan Bangi Lama, 43000 Pekan Bangi Lama, Selangor

KEDAI BASIKAL HUP SENGNo. 51, Jalan Temenggung 3/9, Bandar Mahkota Cheras, Selangor

KEDAI BASIKAL SEW LEONG 81, Jalan Besar, 43800, Dengkil, Sepang, Selangor

KEDAI BASIKAL SHUN QINo. S-1, Jalan Raya 5, Serdang Jaya, 43300, Sri Kembangan, Selangor

KEDAI BASIKAL YAP SOON POW & PARTNERS125, Jalan Besar, Salak Selatan, Kuala Lumpur, 57100, Kuala Lumpur, WP Kuala Lumpur

KEEN TO CYCLE6,Jalan PJS 8/10, Dataran Mentari Bandar Sunway

KEDAI SWEE LEONGNo. 81, Jalan Besar, 43800 Dengkil, Selangor

KSH BICYCLESNo. 5-7, Jalan Kristal AS7/AS, Seksyen 7, Shah Alam, Selangor

KSH (TTDI)28, Jalan Tun Mohd Fuad, TTDI

LIAN HENG BICYCLES & ENTERPRISENo.33, Jalan Sultan Alam Shah (Jalan Morib), 42700 Banting, Selangor

MENG THAI BICYCLE CENTREU-1 Jalan PJU 1/15, Dataran Sunway, Kota Damansara, Petaling Jaya

MY BICYCLE SHOPLot G3, BU4, Oasis Complex, Jalan Changkat Bandar Utama, 47800 Petaling Jaya, Selangor

MYB BICYCLE SDN BHD11-1, Jalan Kenari 19A, Bandar Puchong Jaya, 47100 Puchong, Selangor

NOBLE PASS SDN BHD (D’RAILLEURS BIKE)No. 8G, Jalan Electron U16/100, Denai Alam, 40160 Shah Alam, Selangor

NANS1TARWAY ENTERPRISENo. 32, Jalan Bendahara 1, Taman Bendahara, 45000 Kuala Selangor, Selangor

OGEN CYCLE & SPORTS EQUIPMENT309G Kompleks Diamond, Bangi Business Park, 43650 Bandar Baru Bangi, Selangor

OME CYCLE & SPORTSNo. 55, Jalan USJ 8/2B, UEP Subang Jaya, 47610, Selangor Darul Ehsan

ORBIT CYCLE No. 51, Jalan BP, 8/3, Permai Place, Pusat Bandar Putra Permai, 43300, Seri Kembangan, Selangor

PEDAL HARD B-G-10, Jalan PJU 1/43, Aman Suria Damansara, 47301 Petaling Jaya, Selangor

PEDALSPOT SDN BHD• No. 9, Jalan SS2/3, 47300

Petaling Jaya• No. 165-G, Jalan Radin Bagus,

Sri Petaling• No.5 Jalan Manis 4, Taman

Segar Cheras

PERNIAGAAN KIMBELL JAYASL 39, Lot 263, Jalan Lebuh Utama Tun Hussien Onn Batu 10 1/2, 43200 Cheras, Selangor

PRO RIDE CYCLES CENTRE70G, Jalan Puteri 2/4, 47100, Puchong, Selangor

RODALINK • No. 93, Jalan Mahogani 5/

KS7, Amabang Botanic, 41200 Klang, Selango Darul Ehsan

• No. 56, Jalan Telawi, Bangsar Baru, 59100, Kuala Lumpur

• No. 15, Jalan 23/70A, Desa Sri Hartamas, 50480, Kuala Lumpur

• No. 22, Jalan Diplomatik, Presint 15, 62050 Putrajaya

SEN AIK TRADING12-1-1, Jalan Setia Prima Q, U13/Q Setia Alam Sek U13, 40170 Shah Alam, Selangor

SHUN CHI CYCLE SERVICENo.11, Jalan DU 1/2,Taman Damai Utama, 47180 Puchong, Selangor

SIN ENG HUATNo. 109, Jalan Tengku Kelana, 41000 Klang, Selangor

SIN MEE TRADING CONo. 4, Jln SS14/1A,47500 Subang Jaya,Petaling Jaya, Selangor

SMS BIKE PLUSB-3-11, Block B, TTDI Plaza, Jalan Wan Kadir 3, Tamn Tun Dr. Ismail, 60000, Kuala Lumpur

SPV BICYCLES Suite 27, Ground Floor, Wisma Dicor, Jalan SS17/1A, 47500, Subang Jaya, Selangor Darul Ehsan

SYARIKAT WENG HONGNo. 2, Jalan Ambar, Taman Kok Lian, Batu 5, Jalan Ipoh, 51200 Kuala Lumpur

TAT SENG BICYCLE CENTER• No. 33, Jalan 34/154, Taman

Delima, 56000 Cheras, Kuala Lumpur • 6-47-1, Sinaran Satu, No. 14,

Persiaran Anggerik Vanilla, Kota Kemuning, Seksyen 31, 40460, Shah Alam, Selangor, Darul Ehsan

TBFS CYCLE F-G Sunway PJ 51A, Jalan SS 9A/19, Sungai Way, 47300, Petaling Jaya, Selangor

TEH HUAT BROTHERS TRADING CO.40-s, Jalan Bidara 2/5, Taman Bidara, 68100 Selayang, Selangor Darul Ehsan. Malaysia

THE BASIKAL Banglo C12, Jalan Pongamia, Pintu 5, 43400 UPM Serdang, Selangor Darul Ehsan

TRM BIKE SHOP 4-1, Jalan Kristal AR7/AR, Seksyen 7, 40000 Shah Alam

TTC CYCLONE SPECIALISTNo. B3-0,Jalan Beringin 3, Plaza Banting Sentral, 42700 Banting, Selangor

UNI BIKE SDN BHD • No. 38, Jln Sulaiman Kajang,

43000 Kajang, Selangor• No. 30, Jln BM 4/1 Seks 4

Bandar Bukit Mahkota, Bangi• No. 48 Jln Pasar Baru, Semenyih• No. E-39-GA, Jln Impian

Saujana, 2/D Seks Taman Prima Saujana Kajang

USJ CYCLES No. 24, Jalan USJ 4/9G, 47600 UEP Subang Jaya, Selangor

VELOCIPEDE WORKSNo. 20, Jalan PJS 9/2, Bandar Sunway, 46150 Petaling Jaya, Selangor

WHEELSMAN CYCLE TRADING No. 17, Jalan Snuker 13/28, Seksyen 13, 40100 Shah Alam, Selangor

WMS ADVENTURE• 49 Jalan Wangsa Setia 1

Wangsa Melawati 53300

YELLOW STONE SDN BHDNo.16 (Ground Floor), Jalan Telawi, Bangsar Baru, 59100 Kuala Lumpur

YONG ADVANCE CYCLES36, Jalan Sulaiman 1, Taman Putra Sulaiman, 68000, Ampang, Selangor

SPORTS SHOPS ADIDAS MALAYSIA• Suria KLCC, Lot 310-311, Centre

Court, Jalan Ampang, 50088 Kuala Lumpur

• G-40 & G-43, The Curve, 47800 Petaling Jaya, Selangor

• Mid Valley City, Lot T-220 & 221, 3rd Floor, The Gardens Shopping Centre, 59200, Kuala Lumpur

• Mid Valley Megamall, Lot G003A, Mid Valley Mega

Mall, 59200, Kuala Lumpur• Pavilion Kuala Lumpur, Lot 5.01.01, Level 5, Pavilion

Kuala Lumpur, 55100

ATHLETE’S CIRCLEA-17-G, Level G, Block A, Jaya One, 72A Jln Universiti, 46200, Petaling Jaya, Selangor

CHAN YOK SEENo. 22 & 23, Jln Welman , 48000 Rawang , Selangor

FUNSPORTZB-G-21, 10 Boulevard, 47400 Petaling Jaya

GIANT SPORTS ENTERPRISE SDN BHDNo. 24, Jln Dato Hamzah, 41000 Klang, Selangor

INZURINA ENTERPRISERk-B-1, Ground Floor, Pusat Akuatik Darul Ehsan, Persiaran Akuatik, Seksyen 13, 40100 Shah Alam, Selangor

ITTF SPORTS TRADINGShophouse Jalan Loke Yew a-1-3a, Menara Uncang Emas,Jalan Loke Yew, Kuala Lumpur55200

KCY SPORTS SDN BHD L-G-02, Jalan PJU 1A/41B Pusat Perdagangan NZX Ara Jaya, 47301 Petaling Jaya , Selangor

KEY POWER INTERNATIONAL – 2XU• T-229, 3rd Floor, The Gardens, Mid Valley city, Kuala Lumpur,

59200• T-034, 3rd Floor, Sungei Wang

Plaza, Jalan Bukit Bintang, Kuala Lumpur, 55100

LUCKY SPORTS TRADING2nd Floor, Kompleks Pertama, Jln Tuanku Abdul Rahman, 50100 Kuala Lumpur, Wilayah Persekutuan

MADWAVE (THE CURVE) Lot 104, First Floor, The Curve

MY TRIATHLON SHOP (PENANG) Lot 112, 1st Floor, Penang Plaza Burma Road, 10050 Penang

NYLEXPersiaran Selangor Section 15, Shah Alam 40200, Selangor

PACIFIC SPORTS SDN BHDNo. 41, Jln SS22/23, 47400 PJ, Selangor

PLANET SCUBANo 2A, Jalan Telawi 5,Bangsar Baru, 59100, Kuala Lumpur

QUICK SPORT 32A-1, Jalan Metro Pudu, Fraser Business Park, Off Jalan Yew, 55100, Kuala Lumpur

ROYAL SPORTING HOUSE• F6, First Floor, Bangsar

Shopping Centre, 285, Jalan Maarof, Bukit Bandaraya, 59000, Kuala Lumpur

• Lot L1-35,36,37, Cheras Leisure Mall, Jalan Manis 2, Taman Segar, Cheras, 56100, Kuala Lumpur

• Lot 2, Great Eastern Mall, Level 2, No. 303, Jalan

Ampang, 50450, Kuala Lumpur• Fahrenheit88, Lot G21, Ground Floor, 179, Jalan Bukit

Bintang, 55100, Kuala Lumpur• F139, First Floor, One Utama

Shopping Centre, No. 1 Lebuh Bandar Utama, Bandar Utama, 47800 Petaling Jaya

• L1-45A, Paradigm Mall, No. 1, Jalan SS2/26A, Kelana

Jaya, 47301, Petaling Jaya, Selangor

• L1-25, Setia City Mall, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170, Shah Alam, Selangor

• Lot LG 13A-15, Empire Shopping Gallery, Jalan SS16/1, SS16, 47500, Subang Jaya,

Selangor Darul Ehsan

RUNNING LAB G-29, Ground Floor, Tropicana City Mall, 47400, Petaling Jaya

SPEEDO • 1 Utama Shopping Centre, Lot LG 316, Lower Ground Floor• Empire Gallery, Lot UG 21,

Upper Ground Floor• Pavilion, Lot 5.01.07, Level 5• Setia City Mall, L1-26• The Gardens Mall, Lot T – 228,

Level 3

STADIUM• Lot 432, Fourth Floor, Suria

KLCC, Kuala Lumpur City Centre, Jalan Ampang,

Kuala Lumpur• Lot 5.01.02, Level 5, Pavilion

Kuala Lumpur, 168 Jalan Bukit Bintang, Kuala Lumpur

STUDIO R• Lot LG307, Lower Ground Floor,

One Utama Shopping Centre, Bandar Utama Damansara, 47800, Petaling Jaya

• Lot LG 1.98, Lower Ground, One Sunway Pyramid

Shopping Centre, No. 3, Jalan PJS 11/15, Bandar Sunway, 46150

Petaling Jaya

S R SPORTS ENTERPRISE Kompleks Pkns Shah Alam 01-176 Persiaran Tasik, 40000 Shah Alam

SUN PARADISE (ONE UTAMA)LotS132, 2nd Floor, 1 Utama Shopping Centre

SUN PARADISE + DIVEG33, Ground Floor, Fahrenheit 88, Kuala Lumpur

THE MARATHON SHOPNo. 25, Jalan SS23/15, Taman SEA, 47400, Petaling Jaya

THE PUMA STORE• The Gardens Mid Valley City

Lingkaran Syed Putra Kuala Lumpur, Malaysia 59200

• No.2, Jalan Telawi Satu, Bangsar Baru Kuala Lumpur, Malaysia 59100

THULE SHOW ROOMP2, Ikano Power Centre

TOPPER SPORT AMPANG 205 & 206 1st Floor, Ampang Park Shopping Complex 50450 Kuala Lumpur ,Wilayah Persekutuan

TRANSVIEW KELANA JAYANo A06 & A07, Ground Floor Aman Seri, Jalan SS7/13B, Kelana Jaya

TRANSVIEW PRO SHOPAvenue K, Level 1, Lot L-1.16, Jalan Ampang

UFL OUTDOORS (BANGSAR)No. 26, Ground Floor,Jalan Telawi 5, Bangsar Baru, 59100, Kuala Lumpur

UFL OUTDOORS (MELAKA)2nd Floor, AEON Bandaraya Melaka Shopping Centre, Jalan Legenda, Taman 1-Legenda, 75400 Melaka

URBAN ADVENTURE3rd Floor, Mid Valley Megamall,Lingkaran Syed Putra, 59200Kuala Lumpur

V K ENTERPRISE1-5, 1st floor, Plaza City Complex, Jalan Munshi Abdullah, 50100 Kuala Lumpur, Wilayah Persekutuan

WIN SPORT TRADING SDN BHDNo. 62,Jalan Seruling 58 Kaw Taman Klang Jaya, 41200 Klang, Selangor

FITNESS CENTERS FITNESS FIRST MALAYSIA LEISURE MALL L2-26/05 Cheras Leisure Mall, Jalan Manis 6, Taman Segar, 56100 Kuala Lumpur

FITNESS FIRST MALAYSIA 1 MONT’KIARA (PLATINUM)Lot No L2-17 & L2-18, 1 Mont’ Kiara, No.1 Jalan Kiara, Mont’ Kiara, 50480, Kuala Lumpur

FITNESS FIRST MALAYSIA AVENUE KLot No: L2-L28-32, Level 2 Avenue K, No: 156, Jalan Ampang, 50450 Kuala Lumpur

FITNESS FIRST MALAYSIA MENARA MANULIFEGround Floor, Menara Manulife, No. 6 Jalan Gelenggang, Damansara Heights, 50490 Kuala Lumpur

FITNESS FIRST MALAYSIA MENARA MBFLevel G & 1, Menara MBF, No. 22 Jalan Sultan Ismail, 50250 Kuala Lumpur

FITNESS FIRST MALAYSIA KLANG BUKIT TINGGI (PLATINUM)Lot S12, AEON Bukit Tinggi Shopping Center, No. 1, Jalan Persiaran Batu Nilam 1/KS6, Bandar Bukit Tinggi 2, 41200 Klang

FITNESS FIRST MALAYSIA MENARA AXISConcourse Level, Menara Axis, No. 2 Jalan 51A/223, 46100 Petaling Jaya

FITNESS FIRST MALAYSIA PARADIGM MALLLot GB 03, Level G, Paradigm Mall, No 1, Jalan SS7/ 26A, Kelana Jaya, 47301 Petaling Jaya

FITNESS FIRST MALAYSIA THE CURVE (PLATINUM)G70 Ground Floor, The Curve, No.6 Jalan PJU 7/3, Mutiara Damansara, 47800 Petaling Jaya

FITNESS FIRST MALAYSIA IOI MALLLot G19B, Ground Floor, IOI Mall, Batu 9, Jalan Puchong, Bandar Puchong Jaya, 47100 Puchong

FITNESS FIRST MALAYSIA SETIA CITY MALLL1-MM04, Setia City Mll, No. 7, Persiaran Setia Dagang, Bandar Setia Alam, Seksyen U13, 40170 Shah Alam

FITNESS FIRST MALAYSIA EMPIRE SUBANG (PLATINUM)Unit B-08-01 Level 8 SOHO, Empire Subang, Jalan SS16/1, 47500 Subang Jaya

FITNESS FIRST MALAYSIA MENARA SUMMIT Lot S2.140A, Level 2, The Summit USJ, Persiaran Kewajipan, USJ 1, 47600 UEP Subang Jaya

LIFESTYLE CLUBS 3K SPORTS COMPLEXJalan SS13/1, Persiaran Kewajipan 47500 Subang Jaya, Selangor

KELANA JAYA MUNICIPAL POOL MPPJ Sports Complex,Jalan Stadium SS7/15,47301 Petaling Jaya

WHERE TO GET YOUR FREE COPY OF

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