ANNIVERSARY ISSUE
CELEBRATING 6 YEARS OF TRIUMPH AND BREAKTHROUGH
ALTHEA BALUYUT / MISAY LIPAT / RAVEN ALCOSEBA
FUEL RIGHT, FEEL GREAT A GUIDE TO SPORTS SUPPLEMENTS
SUREFIRE WAY TO PEAK PERFORMANCE
THROUGH STRENGTH & CONDITIONING
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HEALTH • NUTRITION • WELLNESS Fuel Right, Feel Great
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HIGH PERFORMANCE Essentials for Youth Strength and Conditioning
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COVER STORY Treading Waters Inside and Outside the Pool
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SWIM KIDS Look at the future of the sport right here!
ALTHEA BALUYUT Maru Pro Leg Suit Purple; RAVEN ALCOSEBA Blue Seventy Techsuit R10; HANIA PENA Coleman Puddle Jumper; MISAY LIPAT Arena knee suit train suit; MIMISHKA MARQUEZ Maru Pro Leg Suit Pink, Maru Racing Goggles, Maru kickboard
EDITOR'S NOTE Community Editor: JOHAN AGUILAR Managing Editor: EDA GOLOY Art Director: REGGIE GOLOY Editorial Assistant: REYLYN CRUZ Marketing Head: STEPHANIE LEDESMA Social Media Specialist: BEN FRANCIA Publisher: SPORTS ‘R US MARKETING & EVENTS GROUP Contributor: HARVIE DE BARON and ARMANDO BAJACAN, JR. Photographer: PAT GOLOY All Contents copyright 2017, Reserved for SPORTS ‘R US MARKETING AND EVENTS GROUP. No part of this magazine may be used or reproduced in whole or in part, without the expressed written permission of SPORTS ‘R US MARKETING AND EVENTS GROUP.
On behalf of the SWIM PHILIPPINES Family, we’d like to thank everyone who’s been with us in the past 6 years. In this year’s 6th Anniversary Issue, we featured three of the country’s most promising swimmers by highlighting their different interests and hobbies that they are able to pursue while being a competitive swimmer. Swimming should not limit you from chasing your other passions in life because at the end of the day, we all want to live a little bit more. It’s been amazing to see how the swimming community has evolved over the past few years to support the different interests and passions of our next generation of swimmers. I do hope that through this issue, you’re reminded of the many opportunities out there that we can pursue if we choose to do so. Enjoy!
PHOTO CREDIT: PIXABAY
A 3-part guide to sports supplements
by harvie de baron | Sports Nutritionist SPORTS NUTRITION IS FAST GAINING BUZZ IN THE SWIM COMMUNITY. Swimmers are now becoming more aware of what to eat and what not to eat in order to improve their performance. Apart from the usual food, a lot of swimmers and parents have resorted to supplementing with sports nutrition products in order to get an advantage in the pool. But, what sports supplements work for which particular event? Which ones do more good than bad for a swimmer? For part one of this series, I will be discussing sports drinks. WHAT IS A SPORTS DRINK? A sports drink is usually taken for hydration and fuel. Examples of commercial sports drinks include Gatorade, 100 plus, Pocari Sweat, etc. These have a certain level of electrolytes for hydration and sugars for fuel. WHEN SHOULD A SWIMMER DRINK A SPORTS DRINK? Swimmers are actually the most dehydrated athletes of all. Being in the water for long periods of time usually makes swimmers unaware of their body’s hydration depletion. Add to that the
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fact that sweat is not really visible in the pool and swimming is not like other sports where you can freely drink mostly at any given time. By the time a swimmer feels thirst, it is usually way after a long and hard training session which is actually too late. Delayed hydration can actually mean that recovery is slowed down. Lack of hydration also causes headaches, poor performance and dizziness and adds to fatigue. WHY AREN’T ALL SPORTS DRINKS GOOD FOR A SWIMMER? First of all, not all sports drinks are created equal. It is always important to read the label to check what the ingredients are. I am a big proponent of choosing “natural” or “clean” sources of electrolytes and energy rather than those loaded with refined sugar, artificial colors and artificial flavors. Whatever you put in your body will affect how good your swim is. If that’s the case, then I’d rather just put in natural and clean fuel into my body. Second, we are all different. The sports drink your team’s champion swimmer swears by
might not sit well with your tummy. Also, some people respond well to the sugar in some sports drinks without problems while others experience sugar crashes which is not good at all for any serious athlete. In the end, don’t just drink a sports drink for the sake of drinking a sports drink merely for hydration. Use it for it’s purpose if needed. I’ve said this before and I will say it again, water and coconut water are two really great natural sources of hydration. Both, more particularly coconut water, are so abundant in the Philippines that we should take advantage of it.
CONTACT THE AUTHOR You may reach Harvie de Baron through email (behealty@ baronmethod.com); Facebook (baronmehod); Instagram and Twitter (@baronmethod) for more information about his nutritional services.
HIGH PERFORMANCE
by Armando Bajacan, Jr. (improve team camaraderie), decrease fatness among obese children and adolescents, and improve motor skills to prevent injuries.
PHOTO CREDIT: PIXABAY
Here below are Youth Strength and Conditioning Guidelines that parents and coaches should know:
EXERCISE CONSIDERATION: CHRONOLOGICAL AGE Puberty Peak Height Velocity PHV (Growth spurt) Peak Muscle Mass Peak Strength Gains Peak Strength Gains (ave) (untrained)
FEMALE
MALE
9-15
8-13
14
12
12-25
16-20
1.2 years after PHV and 0.8 years after PWV (peak weight velocity or weight spurt) 20-30
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Source: 3rd Edition, Essentials of Strength Training and Conditioning, National Strength and Conditioning Association
MUCH OF THE CONTROVERSY SURROUNDING YOUTH STRENGTH AND CONDITIONING STEMMED FROM THE ISSUE OF CHILDREN'S "TRAINABILITY", THAT IS, CHILDREN'S RESPONSIVENESS TO THE STIMULUS OF RESISTANCE EXERCISE. Scientific investigations have clearly demonstrated that boys and girls can increase muscular strength by above and beyond (30%-40%) that accompanying growth and maturation, without risk of injury and stunting of growth, provided that the intensity and volume of training is adequate. For this reason, proper guidance of a Strength and Conditioning professional is important. Winning and injuries happen at any age, and for our youth athletes, there are specific age considerations to be known by the coaches, parents, and their trainers. Refer to the table above. Note: chronological age is the age in years
The table shows when sport performance specific biological changes happen and you can see that our youth athletes is in the best position to develop optimum strength performance towards adulthood. It is important to note that when an athlete passes the period of his/ her peak strength gains, they have essentially reached the ceiling of the athletes' biological potential. It is imperative that we take advantage of the athletes preadolescence period for them to be capable of consistent performance improvement throughout their sports career. Youth athletes participating in strength and conditioning activities enjoy a lot of benefits. In addition to increasing muscular strength, power, and muscular endurance, regular participation in youth strength and conditioning programs (2-3 non-consecutive days per week) favorably alter selected anatomic parameters (develop ligament and tendon strength), psycho-social parameters
• Each child should understand the benefits and risk associated with resistance training • Competent and caring fitness professionals should supervise training sessions • The exercise environment should be safe and free from hazards, and the equipment should be in good repair and properly sized to fit each child • Dynamic warm up exercise should be performed before strength and conditioning activity • Static stretching exercises should be performed after resistance training • Carefully monitor each child's tolerance to the exercise stress • Begin with light loads to allow appropriate adjustments to be made • Increase resistance gradually as strength improves • Two to three non-consecutive training sessions per week are recommended • The training program should be systematically varied throughout the year • Multi-joint exercises should be incorporated provided appropriate loads are used and focus remains of proper form • An adult spotter should be nearby when there is a child with a potential to perform poorly • Children should be encouraged to drink plenty of water before, during and after exercise For our youth athletes to win, break performance records, and prevent injuries, a good strength and conditioning program, with a caring and competent S and C coach is necessary. The competition already has one, what about you?
CONTACT THE AUTHOR You may reach Armando Bajacan, Jr. through email (adbajacan@yahoo. com or abajacan@asianhospital.com) and Facebook (Armando Bajacan Jr) for more information about his physical therapy and strength and conditioning services.
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ALTHEA BALUYUT, MISAY LIPAT AND RAVEN ALCOSEBA SHARE THEIR WINNING FEATS ON AND OFF THE POOL Althea: Maru Pro leg suit purple; Misay: Arena knee suit train suit; Raven: Blue seventy techsuit R10
BY JOHAN AGUILAR
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Generations have come and gone where swimmers from all walks of life go through the process of falling in love with the sport and having the time of their lives. But as much as swimmers get defined by the sport, there’s more to them than meet the eye. Swimmers may spend countless hours in the pool and in the gym training their hearts out, but they also have their other passions and hobbies they want to pursue and do. Being a swimmer doesn’t stop them from reinventing themselves outside of the pool, because kids nowadays are more multi-dimensional than ever before. In this anniversary issue, we take a look at how swimmers have reinvented themselves to be more than just swimmers. They’re avid readers, photographers, and they’re even willing to explore other sports. They’re treading waters inside and outside of the pool.
SWIMMER X READER
Althea Baluyut may look like a shy girl on the outside, but it’s undeniable that this girl has the fire and competitive mindset to break barriers. This 14-year-old swimmer from Singapore School Manila started swimming when she was nine when she started to swim because of health reasons. After a few years of learn-to swim programs, she was encouraged to pursue the sport. “I thought swimming was easy,” Althea says. “But I was wrong because the first day out of training, I wanted to quit swimming already”. But eventually she fell in love with the people and the family she had found. She went on to travel to Hong Kong for her first international meet and the rest was history. Five years on, she’s still working on her craft and pursuing her dreams. THE DREAM IS ON Speaking of dreams, at first Althea never thought of swimming as a career. As she notes, “I really saw swimming as a hobby”. But now this
hobby has evolved into a dream that someday she would qualify for more international competitions such as the SEA Games and the Asian Games. At just 14, Althea has exceeded expectations by qualifying for the SEA Age Group and the Asian Age Group over the past few years. “I consider this one of the most memorable milestones in my swimming career”, she adds. For Althea, the journey to where she is now has been filled with ups and downs, but for her it’s the downs that are forever engrained in her mind because of the learning she’s gained as she threads forward to her dreams.
"MAKE EVERY OPPORTUNITY COUNT BECAUSE AT THE END OF THE DAY, THE JOURNEY IS THE REWARD. NEVER STOP LEARNING." WELL-ROUNDED LEARNER AND READER Learning never stops for Althea as she goes through life as a regular student. As much as she is a swimmer, Althea also makes sure that she is able to pursue her other responsibilities as a student. As hectic as her schedule is by waking up at 6 in the morning, she somehow finds a way to do well in school, be active in school activities (joining quiz bees and being a class officer), and train regularly, as well. “I make sure to sleep early and start with my projects early so that there will be no cramming in the end. I also keep notes of when everything is due so that I won't miss my deadlines.” But beyond school and swimming, she’s also in love with reading. “Whenever I read books, it’s like my senses shut down from the surroundings. It’s my escape from reality as I go through the world I’m reading about, whether it’s historical and science fiction or fantasy with light romance. Choosing my favorite book is like choosing a favorite stroke in an artwork because each stroke is unique which makes the whole artwork interesting,” she quips. LOOKING TO THE FUTURE Althea knows there is so much opportunity ahead of her and she just wants to keep moving forward. “I hope that I’ll be able to balance academics while being able to represent the Philippines in the SEA Games or other international competitions,” she says. “But eventually I want to get in a good college here or abroad.” Beyond achievements, Althea knows that winning isn’t everything. “Every experience is an opportunity to learn and grow. Talent will only get you so far until someone else comes along. What’s important is you become a better person by always keeping your feet on the ground, no matter what”. To the swimmers that already look up to Althea, all she can say is, “Make every opportunity count because at the end of the day, the journey is the reward. Never stop learning.”
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Althea: Maru Pro Leg suit pink
ALTHEA BALUYUT
MISAY LIPAT
SWIMMER X WATER POLO Misay Lipat is no stranger to the spotlight. This 20-year-old phenom from De La Salle College of Saint Benilde has been at it in the last four years, winning the MVP award for the NCAA Women’s Division for the fourth consecutive year this year. From just a child who learned swimming for safety reasons, Misay has exceeded expectations and surprised herself when she looks at how far she’s come to be where she is today. What’s remarkable is how Misay has been able to produce year in and year out, carrying her team on her back for the last four years. “The pressure and expectations are high,” she shares. But despite all this, Misay has found a way to prove that she can handle the pressure and perform under such lofty expectations.
"DESPITE ALL THE OBLIGATIONS, EXPECTATIONS, AND RESPONSIBILITY, YOU SHOULD STILL ENJOY LIFE." THE STAR-STUDENT ATHLETE LIFE Being a student-athlete is hard enough, but being the star makes it more challenging. Competition in the NCAA is tough. As Misay recalls, “One of the most memorable moments was when a swimmer a heat before mine broke the record in the 50m backstroke. I was so nervous because I wanted to break the record, as well,” she shares. “So when I touched the wall and saw that I broke the record, it was the best feeling in the world.” But aside from competition inside the pool, Misay, who’s taking up AB Production Design, shares that every day is challenging. “I wake up at 4:30 in the morning to train until 7 A.M. Then I go back to the dorm, exhausted, but I still have to prepare myself for class.” Balancing academics and swimming is definitely one of the hardest things to do, but despite that Misay has shown that it is possible.
NEVER STOP DREAMING For Misay, even though she’s accomplished some of her goals, the dream of making the SEA Games is still there. “I want to finish college and qualify for the SEA Games,” she shares. But beyond this, Misay acknowledges the fact that she has, in her own way, inspired younger swimmers to be like her one day. “It’s really hard work, a lot of it, and you have to be willing to sacrifice things in life to be able to become successful,” she shares. But at the end of the day, the most important thing for Misay is simply to enjoy the journey. “Despite all the obligations, expectations, and responsibility, you should still enjoy life,” she adds. As her motto goes: “Every morning you have two choices: continue dreaming in your sleep or wake up and chase your dream".
Misay: Arena Aquaforce Lightning
SWIMMER X WATER POLO As sporty as she is, Misay also enjoys playing water polo with her teammates. “Water Polo has enabled me to unwind and somehow enjoy playing with others while strengthening the bond with my teammates,” she shares. Water Polo has allowed Misay some time to explore and avoid burnout during the course of the season. She says that it helps to take breaks and do other activities as well to keep your passion and interest in swimming in check. Aside from Water Polo, she also finds time to explore other hobbies and make the most out of her college life.
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RAVEN ALCOSEBA SWIMMER X MUSIC
Fourteen-year-old Raven Alcoseba has already made waves in the pool, but she’s far from over. Coming from humble beginnings, Raven first got a taste of the pool when she was six years old and was enrolled in a summer swimming camp with her siblings. With a very encouraging coach, Raven fell in love with the sport and made sure that she would get more swimming lessons the next summer. But fun soon turned into a different motivation as she surprised herself in winning the most outstanding swimmer award when she was 9. It was then that she decided to take things to the next level. She continued to train hard and soon enough she found herself as part of the De La Salle Santiago Zobel Junior Tankers. Now at age 14, Raven is excited as ever to see herself slowly realizing her dreams of someday being able to represent the Philippines in international competitions. TRUST THE PROCESSS Dreams are just dreams if you don’t work for them. But for Raven, the last few years have been rich in experience and learning. During the UAAP Season, Raven recalls her most memorable moment to date helping the lady Junior Tankers capture their first UAAP championship in history while contributing two gold medals and one silver medal. It was her first UAAP competition, and she knows that there’s more to learn. “Swimming has helped me keep myself mentally and physically fit,” she says. “It helps me develop my self-discipline by attending our daily training sessions and acquiring mental competitiveness by conditioning myself to always do better,” she adds. But as challenging as swimming is, Raven’s love for the sport has enabled her to break down the barriers of her limitations and strive to outdo herself every day.
FINDING THE MUSIC WITHIN If there was one thing about swimming that makes it different from other sports is the level of focus and self-motivation it requires to be able to sustain a person’s interest in the sport. Imagine swimming countless laps on your own without anyone to talk to but yourself. Swimming challenges and begs you to actually explore outside of the pool. For Raven, she found it through music. For her, music enables her to relax and keep a calm mind amidst everything that is happening around her. She’s fond of making her own playlist and listening to the lyrics that motivate her during competitions. “Through music, I’m able to focus and be myself,” she says. “I also listen to music while I read books and articles because it really helps me absorb what I’m reading and learn from it.” It’s Raven’s music that has helped her through the nervous times before a race and made the experience an enjoyable one. WHAT’S NEXT? For Raven, the journey doesn’t stop here. She still wants to win more medals in the UAAP and also do well in school. She hopes that she can one day represent the country and make the Philippines proud, but there is work to be done. As she puts it, “Never give up on your dreams; don't get discouraged”. “Always remember that in swimming there will always be ups and downs. The most important thing is you know how you will be able to come back stronger and better when you lose in competitions,” she adds. The future looks bright for Raven as she moves forward while living life to the fullest. “Always strive to improve every day, keep practicing, and one day you’ll reap the benefits of your labor.”
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Raven: Blueseventy practice suit open back, Blue seventy goggles hydra vision WH greypola, race hat white headsweat
"SWIMMING HAS HELPED ME KEEP MYSELF MENTALLY AND PHYSICALLY FIT."
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Zildjian Zeus Villamor
Aries James Arellano
JOHN DAVID O. DANIEL
Team: SPUQC Mighty Dolphins Birthday: July 4, 2010 Favorite event: Butterfly What I want to be when I grow up: To be a doctor and olympian People I look up to: Micheal Phelps Hobbies: Swimming and Reading What I love most about swimming: To swim with my teammates and to join various swim meets.
Team: Coach Bady Swim Team-OR. Mindoro Birthday: Dec 3, 2009 Favorite event: Butterfly and Freestyle What I want to be when I grow up: To be a doctor Person I look up to: Micheal Phelps Hobbies: Swimming, Basketball and Badminton What I love most about swimming: Swimming keep me from getting sick. It makes me fit and healthy.
Team: SSA Seagulls Swimming Team Club: Aqua Sprint Swim Club Birthday: April 22, 2009 Favorite event: Freestyle and Butterfly What I want when I grow up: To be a good
6 years old
7 years old
WANT TO BE SEEN IN SWIM KIDS?
7 years old
national swimmer
Person I look up to: My Mom, Dad and of course, my Coach Ivan Marcelo Hobbies: Swimming, playing gadgets
What I love most about swimming: I enjoy training with my teammates
Franceine Anica M. Carlos 9 years old
Team: Blue Rays Swim Team Birthday: October 17, 2007 Favorite Event: Butterfly What I want when I grow up: I want to be a Pilot. Person I look up to: My mom. Hobbies: Watching TV and surfing the internet. What I love most about swimming: It keeps me healthy and physically fit.
If you’re a swimmer 10 years old and below, email your answers to the above questions together with your photo to swim.mag.ph@gmail.com
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