Freeman Cebu Sports

One day to go, Ironman here we go

Allan Choachoy - The Freeman

CEBU, Philippines — In less than 24 hours, close to 3, 000 triathletes will be competing in the Ironman 70.3 Philippines Asia-Pacific that will be held at the Shangri-La Mactan Resort and Spa in Lapu -Lapu City.


For men, there are some things that you need to consider as Ironman participants. First things first, never try anything new. There are tons

of new gears displayed at the expo, but never try anything new.

Here are also some tips in dealing with each three disciplines during the race:

SWIM: Don’t eat too much before the swim event.  I remembered years ago coming to the race morning on an empty stomach and went for a quick shawarma rice snack. It was big mistake as I felt heavy on my belly and I was constantly burping.

Avoid using new pair of goggles during the swim. I usually bring spare goggles in my transition bag. Try to put some anti-jellyfish lotion and if in case you get stung, don’t scratch them as it will spread faster.

BIKE: Although there are a number of awesome equipment on sale at the Ironman Expo, never used untested helmetd, pedals, shades or even bike  frames. It takes usually two to three rides to adjust to your new equipment.

Avoid adjusting the saddle height or even the angle of your handle bars or stem. Please bring your spare tubes, at least two, for the bike ride  and one spare in your transition bag. Also, don’t forget two Co2 cartridges, a bike pump, multi-bike tool, pair of bike lever, chain link and nail cutter. Yes nail cutter as this can be useful when you get punctured by a staple wire. Most importantly bring ample hydration and nutrition.

Check your tire pressure before the race, wipe clean and re-lube your chain. Put your chain on the correct gears, you don’t want to exit the bike transition on hard gears.  I have heard a lot bikers complaining about the new bike route but upon testing during the Sun Life bike out, it is not as hard as it sounds.  If you lack training, then you will have a tough time on the bike. Just be extra careful of the crosswind when you go down  the bridge as there are a lot of pot holes along the bike route.  Try to relax your upper body to avoid unnecessary waste of energy. Try not to push too hard and at the start, maintain a good pace around 26-30kph and a cadence between 75 to 90. Hydrate at least every 30 minutes (small sips will do) and eat or munch every 45 to 50 minutes.

RUN:  There are number of very tempting new model of running shoes at the EXPO.  You can shop all you want but I advise to use them only  after the race. Unless your existing running shoes is already worn out, then you have no other choice. Don’t forget to put gliding cream on your  armpits, legs, feet and even on your nipple. We don’t want to get bloody nipple in the finish line. Try to hydrate at every water station.   Avoid  getting your feet wet especially on the first 10 kilometers. Bring a small cooler box. It can double as a stool so you can sit comfortably while changing your shoes.

Also, charge all your gadgets like phone, camera and finally, get a good night sleep tonight and reminder for those coming from the Cebu and  Mandaue, road closes at  4 a.m.

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