SEPTEMBER 2014 | ISSUE 11 SwimBikeRunMY >>GET THIS COPY FREE MALAYSIA PP18347/12/2013(033720) DOWNLOAD MORE CONTENT IN OUR FREE INTERACTIVE EDITIONS! FULL SPEED AHEAD AT 42, CHAMPION TRIATHLETE CAMERON BROWN HAS NO PLANS OF SLOWING DOWN IMPROVE YOUR FLEXIBILITY NOW! PLUS EXPERT ADVICE • STRENGTH & CONDITIONING • BEST TRAINING GEAR FOR YOU CONQUER THE IRONMAN CHALLENGE THE SCOOP ON IRONMAN MALAYSIA ROCK & ROW A WORKOUT FOR YOUR BICEPS, BACK, AND BUTT INSTRUCTIONS ON PAGE 1 WITH AUGMENTED REALITY FEATURE!
{2O} RACE COURSE MAPS {22} RED BULL TOUGH ZONE {24} RACE RECAPS{28} NEWS {29} EVENT LISTINGS
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e x e c u t i v e TIRSO JESUS PARPAN III
ELIZABETH ANN CHAN PARPANdirec tor s
POCH BERMUDEZpubl isher a nd m a n aging direc tor
LURISA ANN VILLANUEVAregion al oper at ions consulta n t
FRANCIS CALUAGregion al fin a nce consulta n t
MALAYSIAe d i t o r i a l t e a m
POCH BERMUDEZedi tori al direc tor
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
RAIZA CABUGWANGAL FADZRIQ
edi tori al a ssis ta n t
SEAN SIM, SAUL ANTHONY SIBAYANcon t ribu t ing edi tor s
JING LEJANOcop y edi tor
HARVIE DE BARONWILLE LOO, PHIL BISHOP
con 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
THOMAS TANregion al s al e s consulta n t
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
CHEN KWONG WAIfin a nce a nd oper at ions e xecu t i ve
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
Official Triathlon Magazine Partner
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.
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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It’s going to be a very interesting month for Malaysian triathletes. The World Triathlon Corporation (WTC) is organizing an Ironman event on the beautiful island of Langkawi. It’s going to be a tough 3.8km swim (wetsuit not allowed), rolling to a hilly 180km bike course and a scorching hot 42km run. It’s not going to be easy to complete this 226km race regardless of how fit you are. Some groups rate Ironman Langkawi as the second toughest Ironman race in the world—and this is exactly why we choose to race it: the harder the challenge, the sweeter the accomplishment. It will definitely be worth your while when you cross the finish line and earn the title of Ironman.
I am particularly proud that Swim Bike Run Malaysia has been designated as the official media partner of this year’s Ironman Langkawi—and our team has worked relentlessly to complete this special edition. WTC is the same group which brought us Ironman 70.3 Putrajaya. Judging from their performance in Putrajaya, I am confident that they will put on another great show. I cannot wait to toe in at the starting line, finish the race, and catch up on my sleep. My best wishes to everyone racing Ironman Langkawi. Have a safe race! See you at Dataran Lang!
RICHARD TANGCOMMUNITY EDITOR
SwimBikeRunMY
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01 SPEEDO TECH PADDLEIncorporating the latest in terms of technology and material, Speedo Tech Paddle offers the best solution for swimmers seeking to improve their skills and techniques. RM 69Speedo Malaysia03-21414180 Aqua Sphere
GADGETS THAT WILL MAKE YOU HUNGRY FOR FIRST PLACE! BY AL FADZRIQ
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02 KAYENEAqua Sphere Kayene’s curved lens technology provides excellent180-degree field of vision. It is leak-resistant and scratch-resistant. It has been tested by professional athletes. RM 99KeyPower Sports012-6990072
03 2XU COMPRESSION CALF GUARDWith its high gauge elastomeric yarn and superior medical grade circular knit structure, the 2XU Compression Calf Guard is flexible yet durable. Plus, its breathable fabric keeps the wearer comfortable at all times.RM 219KeyPower Sports012-6990072
04 ENDUROLYTESSteer clear of cramps, especially during heavy training sessions, with Endurolytes by Hammer Nutrition. It features full-spectrum electrolytes in a balanced formula.RM 88The Marathon Shop03-78878998
05 GARMIN SWIM WATCHKeep track of your stroke, pace, and distance easily and effectively. With the Garmin Swim Watch, you can focus on improving your swim techniques.RM 1550Aeco Technologies (M) Sdn Bhd03-91307728
06 GARMIN EDGE 810 A cycling GPS bike computer, it features advanced training capabilities and a waterproof mapping navigator. It has a 17-hour life span.RM 1999Aeco Technologies (M) Sdn Bhd03-91307728
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07 D2R TRAINER WITH BLUETOOTH With an adjustable magnetic resistance and patented freely swinging mechanism, this trainer simulates road conditions effectively. RM 1980Tukang Basikal Fook Sang (TBFS)03-78769094
08 AMPLIFIED ENDURANCE BOOSTER V2Optimize your athletic performance through this product that features a superior mix of complex carbohydrates and protein to increase endurance time.Price Available upon RequestGNC Malaysia03-92007168
09 AMPLIFIED RECOVERY PROTEINThis premium protein blend is your ideal post workout pal as it is packed with micronized whey protein and leucine needed to optimally fuel and support muscle repair after every intense training session.Price Available Upon requestGNC Malaysia03-92007168
10 SPECIALIZED RESERVE RACK WITH CAGEHere’s an aerodynamic way to carry water. This rack easily holds one water bottle behind the saddle in an aerodynamic position. It can also hold a small road pump. RM 179GH Speedbikes Sdn Bhd03-61429303
11 SPECIALIZED S-WORKS EVADE HELMETThis helmet will help you evade the winds and get you on the right track. Its lightweight, aerodynamic design can shave off 46 seconds over 40km. RM 899GH Speedbikes Sdn Bhd03-61429303
12 BROOKS T7 RACERAn incredibly lightweight racing shoe, it features asymmetrical lace-up which wraps the arch for maximum support. Its outsole also provides maximum grip for a better run.RM 419Paragon Vest Sdn Bhd03-78471002
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EXPERT ADVICEOUR PANEL OF EXPERTS ANSWERS YOUR MOST PRESSING TRIATHLON DILEMMA S
A: The various race distances in triathlon present their own unique challenges. If you are a newcomer, don’t be in a rush to step up between distances. Starting with relatively shorter distances is a great way to build your confidence and sharpen your skills. Set some goals for your sprint distance races and make sure you achieve them. When it is time to move up to the Olympic (or longer) distance, be comfortable and confident of your decision. Don’t be pressured into a race by your friends.You’ll know when you’re ready to step it up!
What’s your advice on riding safely in wet weather?
A: Riding in wet weather can be challenging even for the most experienced athletes. Unfortunately, in order to do so, you’ll actually have to spend time riding when it is cold, windy, and wet. Make use of the time when you are riding in dry conditions to improve your bike handling skills. Ensure that your bike (especially your brakes) is in good, working order because you never know when you’ll get caught in the rain. If it does rain when you’re out cycling, slow down a little. Brake earlier when approaching corners and traffic lights. If you’re riding with a group, watch out for the spray coming off the wheel of the rider in
front of you. If you tend to run with very high pressure on your tires, releasing some air will increase the contact area of your tires with the road surface and provide more traction. Keep your hands on the hoods with your fingers on the brakes and stay focused!
How would working on one leg of triathlon affect my performance
on the other two legs?A: As triathletes, we long for the day when all our training leads to us being equally skilled at each leg of our sport. However, until that day arrives, we often find that one leg often requires more attention than others. In the off season, it is usual for athletes to focus more significantly on one leg, while doing the bare minimum for the other two. If you’re in the thick of race season though, that isn’t a viable option. While taking training time away from the other two legs is undesirable, we have to devote the necessary time to turning our weakness into a strength. If you have a running background but are new to swimming, you might be able to switch out a session at the track for an extra swim. In the end, it is all about balance and training to be an all-round athlete. WILLE LOO SBRSG Adviser, Triathlete and Triathlon Australia Level 1 Coach
As a beginner, how do I know when to accelerate from sprint distance to Olympic distance and further?
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THE IDEA IS TO NEVER STOP TRAINING OR CROSS-TRAINING IF
YOU HAVE AN INJURY. IF YOU HAVE AN INJURY
ON THE UPPER EXTREMITIES, THEN WORK OUT YOUR LOWER ONES,
AND VICE VERSA.
I just did my
first 42km marathon this month. Ideally, when should be my next marathon?
The answer to most physical training
questions is, “It depends.” Not all marathons are equal, and not all marathoners are equal. Obviously, a marathon that is more challenging due to more and steeper climbs, due to high temperatures and humidity, or due to a maximal effort, will take a higher physical and mental toll than a cool level race. Perhaps more importantly, our extensive research has shown that some runners recover more quickly than others. No one answer fits all races of any length, and no answer fits all runners. Study yourself, monitor yourself, and enjoy your running and racing.
-Phil Bishop, Professor of Exercise Physiology,
University of Alabama, USA
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NUTRITION & DIETEATING RIGHT • MAINTAINING A HEALTHY BODY • RECIPES • LOADING UP • HYDRATION
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HYDRATIONMost athletes drink a lot to stay hydrated. Here’s a simple way to check whether you are dehydrated after training: Weigh yourself before you start. Note down your weight. After training, weigh yourself again. If you see a one-kilogram difference, then you probably did not rehydrate properly during training. Overhydrating is another issue. When you overhydrate, you will have a sloshy, heavy feeling in your stomach and you won’t be able to perform well in the race. Ideally, men weighing 140 to 170 pounds should take 750 ml to 1 liter per hour; women weighing 120 to 140 pounds should take 500 to 750 ml.
FUELSome athletes skip carbs thinking that they can burn fat during training or that they don’t need it. This is false. Your body needs carbohydrates to tap your fat store and to be processed into glycogen stores for energy. Liquids and gels work best as fuel as they are assimilated by the body faster. Ideally, men between 140 to 170 pounds should consume 200 to 250 calories per hour, women between 120 to 140 pounds should consume 180 to 200 calories.
ELECTROLYTESAchieving electrolyte balance is important as you don’t sweat out just water. Human sweat is composed of sodium, potassium, calcium,
and magnesium as well as traces of zinc, copper, iron, chromium, nickel, and lead. Keep your body’s electrolyte balance by taking in more than just sodium and water. Keep in mind too that not every person sweats the same way. If you sweat more, you are more likely to lose more electrolytes. Consider weather conditions as well. Is it a hot race or a cold one? Lastly, most athletes ask if they should be eating close to the start of a workout or race. Should I eat two or three hours before? Or should my last bite be an hour before training or racing? The answer: It all depends. Sports nutrition is a science, but the application for each individual is an art form.
NEGLECTING NUTRITIONIF YOU WANT TO WIN YOUR NEXT RACE, THEN IT IS IMPORTANT FOR YOU TO CONSIDER THESE IMPORTANT ASPECTS OF NUTRITION. BY HARVIE DE BARON
IDEALLY, MEN WEIGHING 140-170 POUNDS SHOULD TAKE 750ML TO 1 LITER LIQUID PER HOUR;
WOMEN WEIGHING 120-140 POUNDS SHOULD TAKE 500-700M.
MALE AND FEMALE SWEAT RATESStudies have shown that the sweating responses of women are less compared to men. Women also have a greater evaporative efficiency of sweating which enables them to maintain core body temperature. There are variations in resting body temperature and thermal responses to positive or negative heat loads depending on the phase of the menstrual cycle. In a 2001 study by Kaciuba-Uscilko and Grucza published at Current Opinion in Clinical Nutrition and Metabolic Care, they argued that men responded differently from women with regards to heat load from the surrounding environment as well as to heat from working muscles during exercise. This is due to women having relatively more subcutaneous fat, a larger ratio of body surface to body mass, and a lower exercise capacity. Dr. Nina Stachenfeld of Yale School of Medicine wrote a paper at Sports Science Exchange of the Gatorade Sports Science Institute last 2013 stating that women are more prone to exercise-associated hyponatremia. Men and women’s sweat rates may vary but one thing is constant: both genders need proper hydration to recover lost water and electrolytes. During the race, drink at least one cup for every hydration station that you pass. You’ll never know if the remaining stations have enough fluids for all the participants. Sweat for that finish line trophy but don’t forget to drink up along the way!
DURING THE RACE, DRINK AT LEAST ONE CUP FOR EVERY HYDRATION STATION THAT YOU PASS. SWEAT FOR THAT FINISH LINE TROPHY BUT DON’T FORGET TO DRINK UP ALONG THE WAY!
Part 2 of 3
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LET’S ROW!WORK ON YOUR BICEPS, BACK, AND BUTT WITH HALF-KNEEL CABLE ROW PROGRESSIONS. BY SAUL ANTHONY SIBAYANA rowing exercise is a pulling activity that targets the biceps and back muscles. It’s a fundamental movement pattern that’s essential in everyday activities. When you pull a door to open it, for example, you are performing this movement. Make it a part of your resistance training program.
For these sessions, a tall half-kneeling position aids in activating your butt muscles. As you progress from Level 1 to Level 4, it will be your core muscles’ turn to be activated. Keep them tight by kneeling tall, squeezing your butt muscles as you draw in your stomach.
01 Place the cable leveled at around the lower part of your chest or ribs.
02 Get down on one of your knee and face the cable machine.
03 Grab the handles with your palms facing down.
04 Kneel tall while keeping your arms hanging forward.
05 While kneeling tall, pull the handle towards your body while bringing your palms facing upwards.
06 Let your arms go back slowly to the starting position and rotate your palms back as you do.
Continue this for the recommended number of repetitions and then switch knees on the ground done at least 5 repetitions per leg.
LEVEL 1
BILATERAL ROW Basic movement pattern
REMEMBER: KEEP YOUR CORE TIGHT BY KNEELING TALL, SQUEEZING THE BUTT MUSCLES OF THE KNEE ON THE GROUND, AS DRAWING YOUR STOMACH IN DURING THE ENTIRE SET.WATCH
THE EXERCISE VIDEO
DOWNLOAD THE FREE INTERACTIVE EDITION FOR MORE WORKOUTS!
RESISTANCE AND CARDIO EXERCISES FOR A FITTER YOUFor fitness experts, endurance athletes should engage in resistance training. This is also true for individuals who mainly focus on cardio exercises and disregard weight training, and vice versa. This is because both types of exercise should be included in a comprehensive weight-control program. In a 1999 study by Kraemer and colleagues, published at the Medicine & Science in Sports & Exercise, entitled “Influence of Exercise Training on Physiological and Performance Changes with Weight Loss in Men”, they have found that there are more favorable effects on health-related fitness measurements as well as body composition when participants of the study combined resistance and aerobic training as compared to dieting alone. In another study by Sillanpää and associates entitled “Body composition and fitness during strength and/or endurance training in older men”, they found out that combination training promoted an optimization of body composition compared to just doing one type of exercise. This paper was published last 2008 at Medicine & Science in Sports & Exercise which is the monthly journal of the American College of Sports Medicine (ACSM).
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/ S P E C I A L A D V E R T I S I N G F E A T U R E /
VERSATILITY VICTORGARMIN fēnix™ 2 understands and captures the needs of individuals involved in various kinds of sports. For one, it is the go-to watch for those who love conquering the distance. Its real time-time performance data accurately and timely monitors ones distance, time, pace and heart rate. After you have sweat it all out, you can recover effectively as this wristwatch wizard calculates your recovery time and performs a recovery check so you’ll know how much time you need to rest before taking the plunge for another dash. GARMIN fēnix™ 2 also acts as one’s personal coach in achieving one’s fullest potential through its HRM-Run™ heart rate monitor feature, which provides feedback on running form by measuring cadence, vertical oscillation and ground contact time. Who needs a running coach after all if you’re in the company of this smart device? Also, with its Virtual Partner™ feature, users can set time, distance or speed goals, then push themselves to compete against their Virtual Partner, making it the best running buddy one can ever have. If those are not enough to send you rushing to the nearest Garmin store, fēnix™ 2 will even make it hard for you to ignore it as it also has a built-in accelerometer that you can use to track your distance and pace
TIMEPIECE TITANWith a mélange of features to take pride of, GARMIN fēnix™ 2
is indeed the ultimate multisport adventure watch that every
triathlete buff and timepiece lover must have. Garmin vice
president of worldwide sales, Dan Bartel, impeccably sums up its
enormous importance in this statement, “The fēnix 2 combines
the very best fitness and outdoor technology from Garmin into
an easy-to-use wristwatch, making it the perfect training tool
for multisport athletes.” True enough, this multisport essential
spells perfection in every way, like a true titan does. Let’s take
a closer look at its wide array of special features that makes it
stand out from a pool of time trackers available in the market.
GARMIN fēnix™ 2 is also suitable for those who enjoy the thrill of the great outdoors, what with its high-sensitivity GPS receiver, an altimeter, barometer, and a three-axis compass. Fear not of losing your way amid a thick forest or an unknown area with this time tracker’s TrackBack feature that can automatically reverse your track log to navigate back to your starting point. Plus, make the most out of your getaway with the aid of its sun/moon info, hunt/fish calendar, and time zone functions.
indoors sans the need of any additional accessories, such as a footpod. Talk about sheer convenience at its best!In this technological era, the fēnix™ 2 is way ahead of the game. Thanks to its Bluetooth® Smart wireless upload capabilities that allows sending of a runners’ data to the Garmin online community, Garmin Connect™, without having the need to connect to a computer. Going mobile has never been so easy and techy with its Garmin Connect Mobile app that can transfer your running data onto your smartphone. Go active and techy while staying connected with your loved ones through this watch’s LiveTrack feature that enables you to trace your progress and share your real-time workouts with your friends and kin. For ski enthusiasts and water babies alike, GARMIN fēnix™ 2 is the Swiss Army knife of watches. Its Ski-Board mode has the capacity to measure three-dimensional speed and distance. This mode is paired with an auto pause function that freezes time and distance tracking when you stand still or go up the ski lift. With its dedicated swim mode, it can record stroke counts, interval distance, pace and time for both indoor and outdoor training. For pool swimming, it can monitor lengths and stroke type and measure your efficiency, making it a great swim mate.
STRENGTH MEETS STYLEBesides its diverse functions, GARMIN fēnix™ 2 dominates the time chroniclers’ realm in two categories, endurance and style. It features a scratch-resistant, curved mineral glass lens and a water rating of 50m. Its rechargeable battery can last up to 50 hours in GPS mode or five weeks in watch mode. Its functionality is coupled with a sense of fashion with its sleek negative mode display that has a red LED backlight.
Contact Garmin distributor: AECO Technologies @ 03-9285 8062 or [email protected] for more information.
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AAn Ironman triathlon consists of a 3.8km swim, 180km bike, and 42km run. It is considered as one of the most difficult sporting events in the world--and Malaysia is very fortunate to have an Ironman race in Langkawi this year after a three-year hiatus. Training for an endurance sport such as the Ironman is a different ball game. One needs to be very disciplined and passionate. I always say that training for an Iron distance triathlon is a lifestyle as you have to seamlessly incorporate Ironman training into your family and work schedules. Married triathletes with kids have the greatest challenge. When my daughter was five years old, I would read storybooks to her at night. Most of the time, I dozed off on page 2 while she is still wide awake. A supportive spouse plays an important role too. The spouse may help respond to the kid’s needs when you’re busy training. She can entertain the kids when you’re racing. They only have a glimpse of you at the race start, leaving T1, leaving T2, and at the finishing arch. Your total ‘face time’ is only 10 minutes out of the 15-hour race. I am just like most amateurs; I am not a naturally gifted triathlete. I have to work extra hard to join the race. A gifted runner just needs to clock 60km a week to run a 3:30 marathon. I have to clock 100km to achieve similar results. As for Iron distance training, I usually log between 15 to 28 hours a week; others may only need 12 hours a week. This is an example of my weekday routine. The number of hours you train every week depends on your level of fitness, experience, and lifestyle. Training duration, frequency, and intensity is tied into your race goals. There are different reasons why people race. Some race to test limits while others are bent on earning the Ironman title. Some race for charity while others are after the prize money. Regardless of your
HOW AMATEURS CAN TRAIN FOR ONE OF THE MOST CHALLENGING SPORTING EVENTS IN THE WORLD
BY RICHARD TANG
TAKING ON THE IRONMAN
TIME ACTIVITIES
04:00 CYCLE ON TRAINER OR RUN
06:00 PREPARE AND SEND KIDS TO SCHOOL
08:00 SWIM OR RPM
10:00 OFFICE
12:00 OFFICE
14:00 RUN 10KM
16:00 OFFICE
18:00 CYCLE ON TRAINER OR RUN
goals, the most important element of training is that it has to be (painfully) fun. If it’s not fun, then you will not be able to follow the plan day-in and day-out. Consistency is king. We also need to balance our lifestyle. Besides professional triathletes who race for a living, amateur triathletes have many other higher priorities, like playing with our children as opposed to doing 10km run after work.I would like to share this great quote by a renowned triathlon coach, Matt Dixon: “ While many amateurs are highly motivated and have great passion for the sport, the goal is to maximize sporting performance within the restrictions imposed by the need to maintain a balanced and successful life. If you win a race but get fired, or spouse leaves you, or you have huge debt, or your house is repossessed, it would be hard to argue that the win represents a “success.”
RICHARD’S WEEKLY TRAINING PLANMONDAY: RPM and easy run
TUESDAY: Swim and run at race speed
WEDNESDAY: Swim, cycle on trainer and brick run
THURSDAY: Long run and RPM
FRIDAY: Swim, cycle on trainer and brick run
SATURDAY: Long ride and brick run
SUNDAY: Long run and easy swim
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“WINNING IRONMAN NEW ZEALAND BACK IN 2001 WAS A DREAM COME TRUE. I’VE WATCHED THE RACE SINCE I WAS 14 YEARS OLD. I OFTEN DREAMED ABOUT SOMEDAY RACING AND BEING ON THE PODIUM.”
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What’s your most memorable sporting moment?I’ve had quite a few but winning Ironman New Zealand back in 2001 was a dream come true. I’ve watched the race since I was 14 years old and every year we would have athletes from Japan stay with us. I would follow the professionals throughout the day and our homestay athletes around the Auckland Ironman course. It was always a fantastic day. I often dreamed about someday racing and being on the podium. When it happened in 2001, I was pretty emotional! I never thought I would win ten titles.
What was your weakest moment in racing? How did you deal with the situation? Having to pull out of the Hawaii Ironman in 2011. I had trained in Boulder, Colorado eight weeks before the race and was in great form. I got to Hawaii ten days out but then picked up a virus four days before the race. I couldn’t even get out of bed on race morning. I was that sick. It was tough mentally so I took some time off and prepared for the next challenge. I have had plenty of highs and lows over my 27 years so I always try to get back on the horse straight away and commit to a new goal.
Describe a typical training week. How many hours do you swim, bike, and run? How much time do you devote to recovery and family? I usually swim five times a week (four kilometers per session), go on five to six rides, which can be anywhere from 90 minutes to six hours, and run six to seven times a week, around 100 to 120 kilometers a week. I always try and finish my training by 3PM so it’s then family time with the boys. My boys are now 11 and 13. Every day they have some training for either BMX, soccer, mountain biking, trampolining, and swimming so it’s go, go, go!
You’ve raced around the world. What makes triathlon in Asia different from the rest of the world?It’s one of the toughest places to race because of the heat and humidity you often get in Asia. I raced in Japan for many years and I remember doing one of the hottest races ever. It was the Shodoshima Olympic distance race and I only just made it to the finish line. There had been a heat wave all over Japan. When we got the train back to Tokyo later that day, the temperature in Tokyo was 40C.
What is your favorite food when a race is fast approaching? I always love my mum’s salmon pasta the night before. It has been a true winner for many years.
Who were your mentors when you were starting out?Richard Wells is one of New Zealand’s greatest triathletes. When I was a junior, he was my hero. He won the 1987 World Short Course and Long Course Triathlon Championships. When he came to our school after he won the world title, we were just in awe of him. He is an incredible athlete and a great role model. We still keep in touch and go for the odd training session.
You won your 13th Ironman title this year in Cairns. Do you have any plans of slowing down in the future? I don’t plan on giving up my day job anytime soon. Hopefully, I still have a few more good years left in the tank.
What’s your best recovery tip for long sessions? Get into your 2XU compression gear straight away and get fluids into you ASAP. The first 30 minutes after a hard session are the most crucial.
Cameron Brown is one exceptional athlete. Not only has he bagged New Zealand’s Ironman title ten times, he has also placed second twice in the Ironman World Championship in Kona, Hawaii. The Kona event is considered to be one of the toughest in the world, and so triathlon fans are excited to see how Brown will fare in this year’s Ironman Langkawi. Here, Brown talks about the upcoming race, among many other things.
Ironman Malaysia is back. You have raced a lot in Asia. What are your thoughts going into the race? I’m really looking forward to Ironman Malaysia and coming to a new destination. I’ve heard some great things about Langkawi and how beautiful it is.
How and when did you get into triathlon? My first race was way back in 1987 at the Ice Breaker Triathlon in Auckland which was an 800m swim, 18km bike, and 5km run. One of my high school teachers started up a triathlon squad in school--I was 14 years old--and we had some great success winning many national titles. We would turn up at Bucklands Beach every Friday afternoon and sometimes train. Most of the time was spent talking crap about the latest gadgets in triathlon or which bike we dreamed of having.
You’re a ten-time champion of Ironman New Zealand and placed second twice in the Ironman World Championships in Kona. Where does your strength come from? I’ve always tried to have goals throughout my career so I was able to keep pushing my body each year. If I didn’t have any goals, I would struggle to train and stay motivated. I also just love training and try to always have a bit of fun out there and train with other people to keep pushing myself. I’m now 42 years old and still loving it.
AT 42 YEARS OLD, CAMERON BROWN HAS NO PLANS OF SLOWING DOWN ANYTIME SOON
“WINNING IRONMAN NEW ZEALAND BACK IN 2001 WAS A DREAM COME TRUE. I’VE WATCHED THE RACE SINCE I WAS 14 YEARS OLD. I OFTEN DREAMED ABOUT SOMEDAY RACING AND BEING ON THE PODIUM.”
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WEDNESDAY / 24 SEPTEMBER10.00am - 6.00pm IRONMAN Malaysia Athlete Check-In Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Merchandise Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Malaysia Expo Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Malaysia Information Booth Open Langkawi Fair Shopping Mall
THURSDAY / 25 SEPTEMBER7.30am - 9.00am Practice Swim Lagenda Park Beach10.00am - 5.00pm IRONMAN Malaysia Athlete Check-In Open Langkawi Fair Shopping Mall10.00am - 5.00pm IRONMAN Merchandise Open Langkawi Fair Shopping Mall10.00am - 5.00pm IRONMAN Malaysia Expo Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Malaysia Information Booth Open Langkawi Fair Shopping Mall5.00pm - 6.15pm Shuttle Buses to Mahsuri International Exhibition Centre LADA Carpark6.30pm - 7.45pm IRONMAN Malaysia Welcome Dinner Mahsuri International Exhibition Centre7.45pm (approx) - 8.30pm IRONMAN Malaysia Athlete Compulsory Race Briefing Mahsuri International Exhibition Centre
8:30pm - 9.30pm Shuttle Buses back to LADA Carpark Mahsuri International Exhibition Centre
FRIDAY / 26 SEPTEMBER7.30am - 9.00am Practice Swim Lagenda Park Beach9.00am - 5.00pm IRONMAN Malaysia Information and Drop Out Clerk Open Transition, Tourist Jetty Car Park9.00am - 12.00pm IRONMAN Malaysia Compulsory Overnight Bike Racking and Gear Bags Check-In (Session 1)* Transition, Tourist Jetty Car Park10.00am Transition Tour 1 Transition, Tourist Jetty Car Park11.00am Transition Tour 2 Transition, Tourist Jetty Car Park12.00pm Compulsory Pro Athlete Briefing Westin Langkawi Resort & Spa3.00pm - 5.00pm IRONMAN Malaysia Compulsory Overnight Bike Racking and Gear Bags Check-In (Session 2)* Transition, Tourist Jetty Car Park4.00pm Transition Tour 3 Transition, Tourist Jetty Car Park10.00am - 6.00pm IRONMAN Merchandise Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Malaysia Expo Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Malaysia Information Booth Open Langkawi Fair Shopping Mall
* A t h l e t e s a r e a d v i s e d t o k e e p a w a y f r o m t r a n s i t i o n d u r i n g t h e t i m e b e t w e e n 1 2 . 0 0 p m & 3 . 0 0 p m a s t h e a r e a w i l l b e c l o s e d i n r e s p e c t t o l o c a l p r a y e r s t a k i n g p l a c e
SATURDAY / 27 SEPTEMBER5.00am - 6.30am Transition Opens Transition, Tourist Jetty Car Park5.00am - 10.00pm IRONMAN Malaysia Information and Drop Out Clerk Open Transition, Tourist Jetty Car Park7.15am IRONMAN Malaysia Pro Athlete Start (Men & Women) Lagenda Park Beach7.20am - 7.50am* IRONMAN Malaysia Age Group Start (Wave Starts) Lagenda Park Beach10.00am - 6.00pm IRONMAN Merchandise Open Langkawi Fair Shopping Mall10.00am - 6.00pm IRONMAN Malaysia Expo Open Langkawi Fair Shopping Mall
7.30am - 12.50am (28 Sept) IRONMAN Malaysia Information Booth and Drop Out Clerk Open Langkawi Eagle Square
3.30pm* 1st IRONMAN Malaysia Finisher Expected (Approx.) Langkawi Eagle Square7.00pm - 10.00pm Transition Open for Bike & Gear Bags Collection Transition, Tourist Jetty Car Park12.50am (28 Sept) Race Officially Closes (17 hours) Langkawi Eagle Square
* T i m e s a r e s u b j e c t t o c h a n g e
SUNDAY / 28 SEPTEMBER12.50am Race Officially Closes (17 hours) Langkawi Eagle Square8.00am - 11.00am Transition Open for Bike & Gear Bags Collection Transition, Tourist Jetty Car Park9.00am - 11.00am IRONMAN Malaysia 2015 Registrations Open Langkawi Fair Shopping Mall9.00am - 3.00pm IRONMAN Merchandise Open Langkawi Fair Shopping Mall9.00am - 3.00pm IRONMAN Malaysia Expo Open Langkawi Fair Shopping Mall9.00am - 3.00pm IRONMAN Malaysia Information Booth Open Langkawi Fair Shopping Mall10.00am Results & 2015 IRONMAN KONA Qualifiers posted Langkawi Fair Shopping Mall11.00am 2015 IRONMAN KONA Slot Allocation / Roll Down Ceremony Langkawi Fair Shopping Mall4.00pm - 4.45pm Shuttle Buses to Westin Langkawi Resort & Spa LADA Carpark5.00pm - 7.00pm IRONMAN Malaysia Awards Night Westin Langkawi Resort & Spa7.00pm onwards IRONMAN Malaysia Athlete After Party Westin Langkawi Resort & Spa8.00pm - 10.00pm Shuttle Buses back to LADA Carpark Westin Langkawi Resort & Spa
O r i g i n a l l y f r o m : h t t p : // a p . i r o n m a n . c o m / t r i a t h l o n / e v e n t s / a s i a p a c / i r o n m a n / m a l a y s i a / a t h l e t e s / e v e n t - s c h e d u l e . a s p x # i x z z 3 C 9 0 8 3 8 M I
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RUN / 42.2KMThe run course will showcase the best Malaysia has to offer as athletes pass local night markets, botanic gardens, and the Langkawi Stadium. The flat course will bring athletes into Kuah town and past Dataran Lang (Eagle Square) to begin their four laps. Athletes will then head north winding past Legenda and Chogm Park and out of town before the run turnaround in front of Langkawi Stadium.
*The Run course is subject to change.
COURSE MAPS
SWIM / 3.8KMThe race begins with a one lap out and back clockwise swim starting from the Tourism Jetty. Athletes will swim out for 1850 meters and then make a right turn for 100 meters before heading back to the jetty. The age group swim start will be a rolling one. Athletes will cross a timing mat on the jetty pontoon before jumping in the water to start the swim. The rolling start will ensure a continuous, smooth, and safe flow of athletes (4 or 5 at a time) into the water. Upon completion of the swim, athletes have a 200 meter run to transition. The swim will be non-wetsuit with water temperatures in September hovering around 30 C (86F).
BIKE / 180KMThe two-loop bike course heads out of Kuah town on a clockwise loop from the southernmost point around the mountain ‘Gunung Raya’ and into the North. Passing through several villages, athletes will get a taste of the island’s local communities. Athletes will enjoy the local wildlife and winding terrain, passing the Langkawi Falls on route to the Datai turnaround. The loop will continue along the coastline heading around Ayer Hangat back towards Kuah Town. The course will take place on shared roadways with local traffic in order to maintain an access route to Langkawi International Airport.
090914 GH Speedbikes Norcom.indd 1 9/16/14 8:53 AM
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The heat and humidity and undulating hills of Langkawi’s bike course are what make IRONMAN Malaysia one of the toughest IRONMAN challenges you will encounter. Thanks to Red Bull (Product of Europe), the bike course has become a little bit tougher and a lot more exciting! If you are not familiar with the 10km section of road on Jalan Datai, pay attention. Detailed by our course designer as the toughest section of the course the route along Jalan Datai has been renamed the ‘Red Bull Tough Zone’. The Red Bull Tough Zone is a time trial section whereby the fastest age group male and female to complete the 10km section will be crowned the Red Bull Tough Zone Champion. Red Bull Tough Zone Champions will be announced at the awards ceremony on Sunday night and will be presented an incentive bonus for their accomplishment. Timing points will be placed at the start of the climb under a Red Bull inflatable arch and at the finish at the top of Datai Bay. Athletes will have to complete the climb twice, so, two chances to score a PR and the fastest split! The 10km route starts at KM39.5. Comprising of five climbs that wind around Jalan Datai on exposed hot roads with potentially some monkey spectators on the sidelines. The final climb (5) may be the shortest but it is the steepest as the route winds up a cobble stone road and through a tunnel before you reaching the peak.The climbs are as follows:
> KM40.5 for 350 metres> KM42.3 for 620 metres > KM44.5 for 290 metres > KM46 for 200 metres> KM48.2 for 100 metres
Finishline late at night
Red Bull Spectator Zone at 1st run aid station in Chogm Park
MAPS
ARE YOU TOUGH ENOUGH?
TOUGH ZONE
WHERE TO GET THE BEST VIEWS OF IRONMAN MALAYSIA:
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GUOCOLAND RUN17 AUGUST 2014 PANTAI SEPANG PUTRAAn early morning storm did not stop the crowd of 1,400 participants from participating in the GuocoLand Run. Organized by GuocoLand Malaysia, the run featured two days of race kit collection; one at FHL Sports in Kuala Lumpur and the other at Avani Sepang Gold Coast Resort. The event started off with a Fitness First warm up at 6:30AM. GuocoLand Malaysia Berhad Managing Director Tan Lee Koon flagged off the 12km race at 7AM. The 5km race started 10 minutes later. A serene, scenic route was enjoyed by the participants. They went through kampung roads and ran by the beach before entering the trail which led to the finish line. In the 5km run, Mickael Xenos from Greece and Manissha from Malaysia won in the men’s and women’s categories, respectively. The 12km men’s category was won by national marathon champion Shaharudin Hashim; Noor Amelia Binti Musa finished first in the women’s category. The top three placers for each category brought home a trophy, a cheque, and Enduracool and Spidertech products.
PHOTOS COURTESY OF U5 PHOTOGRAPHY
FOR RACE RESULTS, VISIT:
http://championchip.com.my/2014/GuocoLand%20Run%202014.pdf] ENJOYPJ RUN 2014
24 AUGUST 2014 DATARAN MBPJ, PETALING, JAYA SELANGOREnjoying yourself while keeping healthy and fit, that’s what EnjoyPJ Run was all about. Though the event started very early in the morning, the response was undeniably amazing. In conjunction with the 57th Merdeka Celebration, the participants understood what it meant to be free from colonialization. The event was endorsed by MBPJ and Kelab Sukan & Kebudayaan MBPJ. The 11.5km run not only attracted the younger generation, it also enticed elderly individuals. Each run had six categories: Men Open, Women Open, Men Veteran, Woman Veteran, Junior Boys, and Junior Girls.
PHOTOS COURTESY OF STEVEN LEONG KIT FOON & PRESTON LIM
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2XU 113K TRIATHLON DESARU 201416 AUGUST 2014 • DESARU, JOHOROrganized by Eventure Global Pte Ltd., the 2XU 113K Triathlon Desaru 2014 garnered some 500 participants including 2XU co-founder Jamie Hunt. Majority of the participants came from Singapore and Malaysia. Kejora General Manager Dato’ Haji Azizan bin Muhammad Rais flagged off the race at 8AM with about 1000 fans supporting the racers. The triathletes swam 100 meters towards the first buoy then headed off to the second and third buoys before going back to the first to chalk up a total swim distance of two kilometers. The waters were relatively calm. The 90-kilometer bike course came next. Cyclists made their way north along the Tanjong Balau from Lotus Desaru Beach Resort to the turnaround nearing the tail end of route J173. Aid stations were available every 15 kilometers. The bike route was mostly flat but participants had to deal with headwinds and crosswinds. The final stage was the 21-kilometer run with aid stations every five kilometers. The runners enjoyed the beautiful scenery and eventually ended up at the Rakan Muda Complex. The event ended at approximately 4:30 PM. The prizes were presented by Johor Tourism Director Dr. Badrul Hisham Kassim and Lotus Group COO Indra Gandhi. Ironman champion Cameron Brown was overall winner. He said, “I had a great time racing in Desaru and really enjoyed the course.”
PHOTO COURTESY OF HTTP://WWW.DESARUTRIATHLON.COM/RACE-ROUTES
FOR RACE RESULTS, VISIT:
http://www.triathlonmalaysia.com/race-result.php
PISANG RELAY PENANG 201422 JUNE 2014STRAITS QUAY MALLSome 900 runners participated in the second edition of Pisang Relay Penang 2014. The event emphasized the importance of teamwork with 300 teams using bananas as batons throughout the race. Yang Berhormat Zairil Khir Johari, race official, was very impressed by how positive the runners were considering that most of them were new to the sport. YB Zairil said he is happy to see how well the school boys performed, stressing on their finishing time of less than two hours. The Pisang Relay will be back next year.
PHOTO COURTESY OF TIMMY KHONG, JASON LOW, MEI LING, & FARIZ OF JAC PHOTOGRAPHY
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NM GALAXY RUN 3RD SERIES 201410 AUGUST 2014 STADIUM BUKIT JALIL, KUALA LUMPURDespite the gloomy weather, the third round of the NM Galaxy Run flagged off at 5:15 AM with an amazing number of runners. Organized by the NM Galaxy Sdn Bhd, the participants gathered at the National Stadium in Bukit Jalil to start off the race. The run featured three distances (18km, 10km, and 5km), each with three categories: Senior Veteran, Men and Women Open, and Men and Women Junior Open. Sponsors include The Marathon Shop, Elitkraf, Gatorade, Celebrity Fitness, Milo, KT Tape, Colgate, Malta, BP Healthcare, Perskindol, Salonpas, Katsana, Malaya Optical, and MrLens.
PHOTOS COURTESY OF SPORTHUB AND RUN & EXPLORE
FOR MORE INFORMATION, VISIT:
http://www.nmgroadrun.com/3rd-series/. For race results, go to http://www.championchip.com.my/2014/NM%20GALAXY%20ROAD%20RUN%202014%203ND%20SERIES.pdf
PORT DICKSON INTERNATIONAL TRIATHLON9 TO 10 AUGUST 2014PORT DICKSON, NEGERI SEMBILANLocal and foreign triathletes gathered together at the Avillion Admiral Cove for the eleventh year of the Port Dickson International Triathlon. Through the years, the state-sponsored event has become more and more popular. It started out with 280 triathletes from seven countries in 2002. In 2011, some 1,450 athletes from 34 countries participated. Enthusiastic participants arrived as early as 6AM. The event comprised of a 1.5km swim, a 40km cycle, and a 10km run. Mohd Zuhar Bin Ismail from Malaysia emerged as the champion for the 27- to 33-year-old category with a time of 2:03:28, beating his own record last year of 02:16:16. Irene Chong See Win topped the women’s 16- to 29-year-old category with a time 02:13:21.The weather remained pleasant and warm throughout the event.
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Standard Chartered Kuala Lumpur, the most anticipated marathon in Malaysia, is back for its sixth year. A total of 35, 200 participants coming from 83 countries registered for the race. They’ll be on the hunt for the US$116,740 total prizes to be given away by the Standard Chartered Kuala Lumpur. Having to change the route for the second time in six year, the new Standard Chartered Kuala Lumpur Marathon 2014 will challenge and test the runner’s agility, endurance and skills on more elevated roads. Runners will start and finish at Dataran Merdeka. Unlike the previous years where they ran mainly on city roads, the new route will take the runners along the Duta-Ulu Klang Highway and the Ampang Elevated Highway.
Wanting to stay ahead the of the growing number of marathons in Malaysia, the Standard Chartered Kuala Lumpur Marathon received an increased number of participants this year due to the changes of the route which made the participants excited. Rainer Biemas, the Director of Dirigo Events said that they will always take in consideration the safety of the runners and try to prevent traffic hazards. He added that running in this new route will give the runners a “bird’s eye view of the city skyline”. Last 6 September, Standard Chartered toured the media to the new 42km route to give them a first hand experience of the new exciting adventure. For more information about the new route visit: www.kl-marathon.com or call +603 78861717
STANDARD CHARTERED KL MARATHON 201412 OCTOBER 2014 • DATARAN MERDEKA, KUALA LUMPUR
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2014 EVENT LISTINGS21 SEPTEMBERFOREST TRAIL RUN
27 SEPTEMBERIRONMAN MALAYSIA, LANGKAWI
28 SEPTEMBERTHE PINK CHARITY RUN 2014
11 OCTOBER• BSN PUTRAJAYA NIGHT
MARATHON• UCI MTB MARATHON
SERIES 2014
12 OCTOBERSTANDARD CHARTERED MARATHON 2014
13 - 18 OCTOBERTRADEWINDS LANGKAWI INTERNATIONAL MOUNTAIN BIKE CHALLENGE 2014
2 NOVEMBERPOWERBAR PORT DICKSON INTERNATIONAL DUATHLON 2014
9 NOVEMBERBUKIT PUTUS ENDURANCE RUN 2014
23 NOVEMBERPARK CITY RUN 2014
30 NOVEMBERNM GALAXY RUN 2014, 4TH SERIES
20 & 21 DECEMBERTRAIL IN TWILIGHT STAR PENANG
18 JANUARY 2015• LION DASH PENANG•SKYHAWNATURE RUN 2015
8 FEBRUARY 2015NEWTON PENANG CHALLENGE
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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 T-018, 3rd Floor, Mid Valley Megamall, Lot 3978,
Mukim Kuala Lumpur, Batu 2½ Jalan Klang Lama, 58000, Kuala Lumpur
• 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
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
TOPPER SPORT AMPANG 205 & 206 1st Floor, Ampang Park Shopping Complex 50450 Kuala Lumpur ,Wilayah Persekutuan, Malaysia
UFL BANGSARShophouse Jalan Telawi 5 Ground Floor, Jalan Telawi 5, Kuala Lumpur 59100
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 PersekutuanWIN 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
