tag:blogger.com,1999:blog-3375811032355186012024-02-18T23:42:44.020-08:00REEL RUNNINGWhen your legs hurt, Run with your HEARTRaymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.comBlogger246125tag:blogger.com,1999:blog-337581103235518601.post-71737475339099370722014-05-04T08:17:00.000-07:002014-05-08T02:44:56.814-07:00My Triathlon RACE Essentials CHECKLIST<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif;">Personal Checklist</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><i>TRIATHLON RACES</i></span><br />
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">GENERAL</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Tri Suit</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">-1 piece (Short Distance)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">-2 piece (Long Distance)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Visor/ Cap</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Race Sunglasses</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Watch (settings) </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*RoadiD</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Slippers</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">TRANSITION</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Towel (Color) - Identification</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Towel (Face)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Water Bottle - wash feet</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Water Bottle - Hydration</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Garbage Bag</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Race Belt (Extra) with Pins</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Timing CHIP with PINS</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Rubber Bands</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*SunBlock</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Anti-Chafe/ Petroleum Jelly</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Slippers</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Soda</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Nutrition Bar</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">SWIM</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Cap</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Goggles</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">BIKE</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Bike (Road/ TT)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Race Wheels (Disc or Deep Rims)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Bike Interval Watch</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Flat Kit (CO2/Tubes/Levers/Allen)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Water Bottles (2)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Race Belt +/- PINS</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Cycling Shoes with Rubber Band</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Socks (For RUN)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Helmet</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Race Sunglasses</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Floor Pump</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">RUN</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Visor/Cap</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Run Shoes</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Socks (Extra)</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">NUTRITION</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Pre-Swim (S)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*T1(C)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Bike (depend on Distance/ Every 30-45mins/ +/-Caffeine)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*T2 (Gel before T2 (C)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Run </span><span style="font-family: 'Trebuchet MS', sans-serif;">(depend on Distance/ Every 30-45mins/ +/-Caffeine/ Last 10mins)</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">*Gels with Caffeine</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Gels without Caffeine</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Bar (Granola/Trail Mix) for Transition</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">POST-RACE NEEDS</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Post Race Meal</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Protein</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Shorts</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Shirt</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Towel</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">*Drink</span></div>
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<span style="color: #fff2cc; font-family: Trebuchet MS, sans-serif; font-size: large;">RACE PREPARATION</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Whey Protein Pre-Post Race</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Meds (S/P/C/LC/B/F or E) + Maintenance</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Water Bottles (5)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Elastics for Bottles</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Zip Tie</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Race Meals (Pre/Post)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Post Race Clothes</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*ToolKit (Scissors/Masking Tape/Electric Tape/ Allen Wrenches for Stem and Pedals)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Body Marker</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Calf Sleeves</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Eyeglasses</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Hygiene Kit (Post Race) - Body Wash</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">*Cycling Gloves</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com1tag:blogger.com,1999:blog-337581103235518601.post-14859564102254285002013-06-06T19:53:00.001-07:002013-06-06T19:59:05.798-07:00GIRO d'LUCA BOHOL 2013<div class="separator" style="clear: both; text-align: center;">
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<br />Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com3tag:blogger.com,1999:blog-337581103235518601.post-81759936436728962002013-04-16T01:44:00.001-07:002013-04-16T01:44:30.364-07:00SEE YOU SOON!!!<br />
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com2tag:blogger.com,1999:blog-337581103235518601.post-25632418841642590022013-03-17T00:11:00.000-07:002013-03-17T00:11:25.380-07:00The Ultimate VO2 Max Training Session<div style="text-align: center;">
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-22681345924882591272013-02-21T23:48:00.000-08:002013-02-21T23:48:49.876-08:00See you in Ayala Center Cebu Tomorrow!!!<div style="text-align: justify;">
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<span style="font-family: Trebuchet MS, sans-serif;">I was invited to talk tomorrow at the Ayala Center Cebu Indoor Activity Area at 4:30pm. My topic: "Starting a commitment to an Active Lifestyle".</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">See you!!! </span></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-37464003012245543472013-02-03T20:46:00.000-08:002013-02-03T20:46:59.248-08:00People behind the Cebu City Marathon 2013<br />
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<span style="color: #9fc5e8; font-family: Trebuchet MS, sans-serif; font-size: x-large;">Cebu Executive Runners Club</span></div>
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<span style="color: #ea9999; font-family: Trebuchet MS, sans-serif; font-size: large;">See you next year!!!</span></div>
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<span style="color: #ea9999; font-family: Trebuchet MS, sans-serif; font-size: large;">I was here. </span></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com1tag:blogger.com,1999:blog-337581103235518601.post-6355007895168850302013-01-19T07:18:00.001-08:002013-01-19T07:18:48.981-08:00Are you serious about LOSING Weight? This APP is for you.<div style="text-align: justify;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigx-H15bdvgVhDE6NlBF9yyLaPSJUzrCv8PbscfM-fOS94y-gUkW7zuwZLrds7vav0qvtnefxuDMU4ScdBXJx41m_DyhqBVgr3xxwyPTRVXCY1b4NefCUDLG5xQ9Ims1Uk8M-ZMAYJVuc/s1600/CebuLovesTTCSLeg2revB.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigx-H15bdvgVhDE6NlBF9yyLaPSJUzrCv8PbscfM-fOS94y-gUkW7zuwZLrds7vav0qvtnefxuDMU4ScdBXJx41m_DyhqBVgr3xxwyPTRVXCY1b4NefCUDLG5xQ9Ims1Uk8M-ZMAYJVuc/s320/CebuLovesTTCSLeg2revB.png" width="261" /></a><span style="font-family: Trebuchet MS, sans-serif;"></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">My race plan this year is focused mainly on Olympic/ Standard distance triathlon races and one Ironman 70.3 race. I structured my training program to accomodate 1 major race every 2-3 months starting this February. Since shorter distance races are faster and use more anaerobic energy compared to longer distance races like the Ironman, high intensity/ speed training is a priority. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">A regular "weight control" diet would complement a rigorous training program to achieve good results. I started my weight loss regimen with just restricting "unnecessary" calories from junk and processed foods.</span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I was shocked yesterday when a friend showed me his personal training app from his iPhone. I thought I was eating less than I used to but the app showed me I was consuming more than I should because of 1 specific part of my diet. Nuts! I can't stop eating peanuts. I have them in the car, at home and in the office. I had not realized that they are so calorie dense that I have been putting in more calories than burning them because of these nuts. Thank God for the MyFitnessPal app. I immediately downloaded the app and installed it on my iPad. It takes awhile to start using the program but once you've regularly logged your data it gets faster and easier. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSzP3P-RoCjiiezo16pAUyGuZJExQtyoDS5mdnFnEYqf8DGR_Jkw8vZ0HfwmTLymbOuyWAaA6esY07u33BpyLiFztgKu4__S0iu2tFGelLZH8lJFCnBR12qpHDTquARMH04mU0Y9Q0vMk/s1600/Screen+shot+2013-01-19+at+11.36.37+AM.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSzP3P-RoCjiiezo16pAUyGuZJExQtyoDS5mdnFnEYqf8DGR_Jkw8vZ0HfwmTLymbOuyWAaA6esY07u33BpyLiFztgKu4__S0iu2tFGelLZH8lJFCnBR12qpHDTquARMH04mU0Y9Q0vMk/s320/Screen+shot+2013-01-19+at+11.36.37+AM.png" width="299" /></a><span style="font-family: Trebuchet MS, sans-serif;">The app recorded training hours and provided calories burned per exercise. It can also record daily food intake with corresponding nutritional facts and your personal physical statistics. Its food and exercise database is enormous that it can even provide me with nutritional facts for my "HUMBA" or "Monggos". The best part about this program is that it is USER friendly. Sign-up for free and your good to go. Wow! An all-in-one FREE app that can truly help us in our training. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj56kqHHQIW_j_I69TxBTZxSjT9bw6CTFKUXvja5yjLn7SDEU_AqEkZocx-O1E0-a5zWL79JTewhpKUPIQXoc5JzvxmLrKScF3tWmsPJsn2gOA_8TQOYo5K8QZKhHabL4VhHfAZujBg-P4/s1600/reel+Pulmo+Fellows.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj56kqHHQIW_j_I69TxBTZxSjT9bw6CTFKUXvja5yjLn7SDEU_AqEkZocx-O1E0-a5zWL79JTewhpKUPIQXoc5JzvxmLrKScF3tWmsPJsn2gOA_8TQOYo5K8QZKhHabL4VhHfAZujBg-P4/s200/reel+Pulmo+Fellows.jpg" width="107" /></a><span style="font-family: Trebuchet MS, sans-serif;">If you have a Blackberry phone, iPhone or iPad, android or windows phone you can download the app for FREE (That's Right, FREE! And there is no PAID app so we all get the same app) at <a href="http://www.myfitnesspal.com/apps" target="_blank">MyFitnessPal.com</a>. Try it! It can really help. Good Luck!</span></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-25551177830734859862013-01-06T23:24:00.001-08:002013-01-06T23:26:27.551-08:00Should I use an Aero Helmet?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0kc3RGYMl7NETXz04uHiRYlV4Qg45r-hdfJM8JJjN78kjqFvA53h31KXUeBLoNKEwt1DC59cbDYhkeGBgJpPKe1mqdFh9q2-o9jsX6S4MRR6aOqLcfbe30cmLjILauka4Jp2KHe4669Q/s1600/raymund+in+alegre+%25281+of+1%2529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="230" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0kc3RGYMl7NETXz04uHiRYlV4Qg45r-hdfJM8JJjN78kjqFvA53h31KXUeBLoNKEwt1DC59cbDYhkeGBgJpPKe1mqdFh9q2-o9jsX6S4MRR6aOqLcfbe30cmLjILauka4Jp2KHe4669Q/s320/raymund+in+alegre+%25281+of+1%2529.jpg" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Do you have more than 1 bike helmet? Are you one of those cycling enthusiasts with a helmet for each cycling discipline?</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhchKSCLyA-SRiavAuvz7uAzZBc3MZnXKIWp6HYd9wf6zxhXTDVUU2p9p4vVkaO2oLFiMnCFv0btYmOI7X_vmQO-yOBJLbdp2UmzSczer5qOvdoPwZGH3g3Ctg5XKq9GXmw1y31ue9QYbU/s1600/_MG_9738.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhchKSCLyA-SRiavAuvz7uAzZBc3MZnXKIWp6HYd9wf6zxhXTDVUU2p9p4vVkaO2oLFiMnCFv0btYmOI7X_vmQO-yOBJLbdp2UmzSczer5qOvdoPwZGH3g3Ctg5XKq9GXmw1y31ue9QYbU/s320/_MG_9738.JPG" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">I have only 2 helmets. One for road cycling and the other for time trials or triathlons. When new to the sport of triathlon, it can be confusing as to whether to buy another Aero helmet or to just stick to your road helmet during races.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I have come across an article to shed some light into the issue.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Issues regarding use of AERO Helmets.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1. Aerodynamics. This translates to time saved during the cycling leg or time trial course. This depends on factors like shape of the helmet and position of the helmet tail on your middle back. Lesser space in between your middle back and the helmet tail will equate to better aerodynamics thus increasing your time savings. This is a rough estimate of time savings just by using an Aero Helmet.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHFaKqE0X_BLcYr6QrUZim1Tg34ant_UZB_sW5oQjJYKjBEp85hLzCngsFvAaGCXMj_haoiHeEXbsmXccnIb0YsOksqgyX1yrfWfxXBUlIeMnBXrNUxS46Ix8DCSTQBsv-1NYKVt-G2GA/s1600/Dayo+10B.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="199" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHFaKqE0X_BLcYr6QrUZim1Tg34ant_UZB_sW5oQjJYKjBEp85hLzCngsFvAaGCXMj_haoiHeEXbsmXccnIb0YsOksqgyX1yrfWfxXBUlIeMnBXrNUxS46Ix8DCSTQBsv-1NYKVt-G2GA/s320/Dayo+10B.jpg" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">a) Sprint distance: 15-30 seconds</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">b) Olympic distance: 30-60 </span><span style="font-family: 'Trebuchet MS', sans-serif;">seconds</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">c) Half-Ironman: 1.5-2.5 minutes</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">d) Ironman: 3-5 </span><span style="font-family: 'Trebuchet MS', sans-serif;">minutes</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2. Heat. Aero helmets have lesser cooling vents to maximize aerodynamics. Unless you are racing in very hot environments for long hours, these will not affect your performance. As long as the body is kept ventilated during your ride, the restricted cooling of your head should not be an issue. If it is too uncomfortable, change to an aero helmet with cooling ports. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2. Cost. Aero helmets tend to be more expensive than regular road helmets. If you are on a tight budget, stick with the road helmet for general use. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAHxBZBarLXJF-9dUxR_DBTicNTXDObBpNdLfeA2mC1KE0Ll8-lD2iGPlhkh61B80Pz1X9u5rYUb0Q4CRctp7jUF8e4WXZAoiou9tv7SpYG9brZMLygOpsvmt4JYWEtVghJ851dsGd1m4/s1600/Bike+print.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="243" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAHxBZBarLXJF-9dUxR_DBTicNTXDObBpNdLfeA2mC1KE0Ll8-lD2iGPlhkh61B80Pz1X9u5rYUb0Q4CRctp7jUF8e4WXZAoiou9tv7SpYG9brZMLygOpsvmt4JYWEtVghJ851dsGd1m4/s320/Bike+print.jpg" width="320" /></a></div>
<span style="font-family: Trebuchet MS, sans-serif;">Remember that using aero helmets can only be of benefit if used properly. Try not to look down or to your sides very often as this can cause you to lose aerodynamics very quickly. Find a head position with less helmet noise or turbulence to maximize aerodynamics. </span><span style="font-family: 'Trebuchet MS', sans-serif;">Try to tuck in your head (</span><i style="font-family: 'Trebuchet MS', sans-serif;">turtling</i><span style="font-family: 'Trebuchet MS', sans-serif;">) during the ride to maximize the aero position. Imagine pushing your chin down towards your front hubs to tuck in your head. If your aero helmet has a long tail, try to feel the tail touch your middle back to minimize the space between the helmet tail and your middle back. </span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">Hope this helps. Good luck!</span></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com1tag:blogger.com,1999:blog-337581103235518601.post-36485854737855282282012-12-27T18:10:00.002-08:002012-12-28T17:22:02.155-08:00Staying Healthy this Holiday Season<div style="text-align: justify;">
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<span style="font-family: Trebuchet MS, sans-serif;">Christmas Season is fun and memorable for all Filipinos. We Eat. Then Eat. And Eat. Parties almost every night starting from the 3rd week of December until the first few days of January. Then comes Sinulog!!! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmgBt6kIP9g638wDO2Bd5Udph3H83B53yflMOIho6qEeQ-guEVOagAnyfdYIcVdlV8eebhkYL8He3e4kErm70JKQITxzkgXspycTRrtuj5OyK6NpOFit1NoynHw4IoG3RMRsHqWDOBXDk/s1600/reborn+party+2012.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmgBt6kIP9g638wDO2Bd5Udph3H83B53yflMOIho6qEeQ-guEVOagAnyfdYIcVdlV8eebhkYL8He3e4kErm70JKQITxzkgXspycTRrtuj5OyK6NpOFit1NoynHw4IoG3RMRsHqWDOBXDk/s320/reborn+party+2012.jpg" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">But not everybody wants to attend parties. Some people (myself included) try to steer clear of overeating opportunities to avoid gaining weight during the holidays. It is really hard to control your appetite when all your favorite dishes are being served and waiting to be devoured. My weakness? Humba. I just can't stop eating our home cooked (Heart attack guaranteed) Humba. I also can't refrain from having an extra serving of any vanilla/ chocolate Ice cream. I am heavy built and gain weight easily whenever I indulge.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I created a healthy lifestyle plan to keep my weight at bay during the holidays. I hope it works well for you as well. Good Luck!!!! </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1. Whenever you are invited to a party. Arrive LATE! As long as you are not bringing food for everybody then it is acceptable to be late. Be Tardy enough that all the good and tasty food have vanished and you are left with just water and Soup. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2. Stick/ Hang out with healthy weight-conscious Friends. Some of my team mates from <a href="http://reelrunning.blogspot.com/p/team-reborn.html" target="_blank">Multisport Team Reborn</a> are healthy but not weight conscious because they are blessed with bodies able to metabolize large amounts of food. I try to stick with team mates who are trying to control their food intake as well during the holidays. One for all, All for one. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">3. Make aerobic/ fat burning exercises a group activity. Organize a group bike ride or run to make the holidays more jolly as well as healthy.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">4. Schedule Lunch or Dinner parties after regular training hours. This will help increase your metabolism during the party and burn some of the calories you are taking in. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">5. If its not too important, SKIP IT! Try to make an excuse for not attending the party. Be polite, not rude. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">6. Earn your food. Eat only what you have burned prior to the meal. Remind yourself that training is hard and burning 500 calories is equivalent to running at moderate intensity for an hour. Drinking one venti-sized Frappuccino (>500 calories) can be burned by running for more than an hour. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">7. Count calories. I am not a big fan of this but I just remind myself that a cup of hot Cafe Mocha is more than double the calories compared to a cup of Cafe Americano with no sugar and cream. A bottle of San Mig Light is 100 calories and a regular glass of red wine is 100-150 calories. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">8. Eat more vegetables or fiber. I eat cereal bars for breakfast while driving to work or after a workout. During parties, I try to fill my plate with veggies first before meat or carbs. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">9. Love Peanuts and Peanut butter. I never run out of peanuts in the car and peanut butter in the office. I love Jiff or Peter Pan Reduced Fat Peanut butter and Cheding's Greaseless Peanuts. These help reduce my food cravings between meals and provide me with enough protein and calories for recovery. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">10. Pick your food. It does not have to be expensive as long as it is not processed. Despite my love for Cheeseburgers, I try to refrain myself from eating fast food unless there are no other choices. I eat chips, fries and Ice cream only during "cheat days" 1-2x a week to keep myself motivated to exercise and burn the calories I have consumed. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">11. Drink water. This, for me, is the most important. A glass of water before meals and 30-60 minutes after a meal. I consume around 2-3 Liters of water on a regular day. If its really hot and humid outside or if I am training, I consume more. No beer, soda or artificial juices during parties. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">This regimen has worked well for me these past few weeks. I have not gained weight since the start of the holidays and I feel lighter. A regular and healthy diet supplemented with a consistent Aerobic exercise program (moderate intensity, at least 30 minutes/ day for 3-5 days/ week) will help you feel younger, lighter and healthier. Happy Holidays!!! </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ieY8jS27NvhhshN2OcIfsjUd-g1-4Nou-TUmqNMZHG7YrHrsasWE8npqeLJkmMJybrKLSqIpkOceV9bcQWKmnrv7WSE4M0lWIhZmSn9MsjMYAHoHgEGIYMkg0jCz6lmWrY94vTz43I8/s1600/reel+Pulmo+Fellows.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7ieY8jS27NvhhshN2OcIfsjUd-g1-4Nou-TUmqNMZHG7YrHrsasWE8npqeLJkmMJybrKLSqIpkOceV9bcQWKmnrv7WSE4M0lWIhZmSn9MsjMYAHoHgEGIYMkg0jCz6lmWrY94vTz43I8/s200/reel+Pulmo+Fellows.jpg" width="107" /></a></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-7168316499754847602012-12-01T17:47:00.004-08:002012-12-01T17:47:54.202-08:00My First Chain Snap...Timex 226 and the Cobra Ironman Registration<div style="text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk-Ln2nvrOD0CTHRygvCahxhFyzzu2gb8vsmYcUey-bExBXCiO2TcfQX55v6cNhyphenhyphendgwqlG_3vAzrmODaSyUQbU4VP28y0aUsV84wOZwvyExMJodlNqZdv2ifjWyDuM6tQQYsjty2a78qs/s1600/IMG01391-20121130-2053.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="219" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk-Ln2nvrOD0CTHRygvCahxhFyzzu2gb8vsmYcUey-bExBXCiO2TcfQX55v6cNhyphenhyphendgwqlG_3vAzrmODaSyUQbU4VP28y0aUsV84wOZwvyExMJodlNqZdv2ifjWyDuM6tQQYsjty2a78qs/s320/IMG01391-20121130-2053.jpg" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">Right when I was about to end my spin program with a heavy geared slow spin, it happened. My very first chain snap. I was not sure what was happening because my chain started jumping gears until my cranks suddenly lost tension. When I looked down. My chain was on the floor. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">For some reason I was smiling when it happened. Do I need a new one? or just have it repaired? </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDVKk2nK7aZ2JWxZZZcmGV_U-7OXquHrRLZ-S09ByVW7Cymxzr3tIZw7P_zFP1FgDt3uln3oUSDI918kJs2D-3iMqCGdR8Tr_42-pO3EQief-W5rw7pmOJtsrmFWm6zRtbUwZgE-bGuzw/s1600/468096_496677773699974_1723264265_o.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgDVKk2nK7aZ2JWxZZZcmGV_U-7OXquHrRLZ-S09ByVW7Cymxzr3tIZw7P_zFP1FgDt3uln3oUSDI918kJs2D-3iMqCGdR8Tr_42-pO3EQief-W5rw7pmOJtsrmFWm6zRtbUwZgE-bGuzw/s320/468096_496677773699974_1723264265_o.jpg" width="320" /></a><span style="font-family: Trebuchet MS, sans-serif;">More importantly, Congratulations to the finishers of the recent TIMEX 226 race in Bohol. Special mention to my team Reborn mates Tenggoy Colmenares and Jomer Lim. Good job mates! Your finish times have really improved. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Also, I have already registered for the 2013 Cobra Ironman 70.3 Philippines yesterday. I completed registration a few minutes after it opened to make sure I had a slot. They are selling like hotcakes! If you have plans of joining next year's race you better get your credit card ready and complete the registration form. Waiting for a slot to open can be torture. Register Now! </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5k3-aU8OdZzkkgvnEBjBsUAGB898faNS5Dvdq6H8KrfO-o82FihecRrmFQwiCLZzrM1KYUcevSs-3eX84UKvbdqyEweERIn4dBUHEswoZgLRhUQeJsd_XLEpmnPQO8njWXBlhBVMnJLY/s1600/Screen+shot+2012-12-02+at+10.07.32+AM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="111" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5k3-aU8OdZzkkgvnEBjBsUAGB898faNS5Dvdq6H8KrfO-o82FihecRrmFQwiCLZzrM1KYUcevSs-3eX84UKvbdqyEweERIn4dBUHEswoZgLRhUQeJsd_XLEpmnPQO8njWXBlhBVMnJLY/s400/Screen+shot+2012-12-02+at+10.07.32+AM.png" width="400" /></a></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com1tag:blogger.com,1999:blog-337581103235518601.post-12321605592697264792012-11-28T23:40:00.002-08:002012-11-29T14:55:15.411-08:00The solution to Time-crunched Athletes<div style="text-align: justify;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTunRKGxkGlbZNTp-5YHAn3P54_nv9XSbFHAEcCC3Pkttw56OCWV9-qhP1DOGAtOCD2G9q6pDWAQyj9gqPQe8DBjrwLqvmkd6WMnyF9EsuBuz72bKGUSkMserW0oxRsgUjMtMihYQofXM/s1600/reel+Pulmo+Fellows.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTunRKGxkGlbZNTp-5YHAn3P54_nv9XSbFHAEcCC3Pkttw56OCWV9-qhP1DOGAtOCD2G9q6pDWAQyj9gqPQe8DBjrwLqvmkd6WMnyF9EsuBuz72bKGUSkMserW0oxRsgUjMtMihYQofXM/s200/reel+Pulmo+Fellows.jpg" width="107" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I am a full-time Doctor training in Adult Pulmonary Medicine and time is a luxury I do not have. Reports, lectures and patients eat away my daily hours. On top of that, I am an exercise addict and want to sweat to relieve stress and stay healthy. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizbSlDXhZr00W2PLM1zQnsy_hp7UpQqc_7U1Y32PTIKDVBwvIqJp9h-FHKOjvA1HWsUToqQkbx83e2eeJJqoYP_XEb7WwAO3XrJY-nssshmzsT2zqabgO4G1_UqAQcQyQ-rZCdRjXBywo/s1600/Jung+spin6.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="226" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEizbSlDXhZr00W2PLM1zQnsy_hp7UpQqc_7U1Y32PTIKDVBwvIqJp9h-FHKOjvA1HWsUToqQkbx83e2eeJJqoYP_XEb7WwAO3XrJY-nssshmzsT2zqabgO4G1_UqAQcQyQ-rZCdRjXBywo/s320/Jung+spin6.jpg" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I used to train 10-15 hours a week when I trained for my first Ironman 70.3 in CamSur. This was 2 years ago and I was not doing medical training back then. Now, I have to squeeze in a few minutes to hours (if I am lucky) just to run or bike or swim in my hectic time schedule. I can only commit to 3-5 hours per week of training and need to build good quality workouts in my training program. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEyh5wnKpujsw2Hq66_rLGrLOh-QLvpS1EOOvkQFVyues4uUXNpLlMwJ_B53wBlHsxeFZ8GeXsZSVG4imJWzQo0wp2J7AbGoatSHfWLZ2aQagt31K5qg7sJCNUHWePrm6K415PhCwV1Y/s1600/IMG01351-20121124-1414.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgnEyh5wnKpujsw2Hq66_rLGrLOh-QLvpS1EOOvkQFVyues4uUXNpLlMwJ_B53wBlHsxeFZ8GeXsZSVG4imJWzQo0wp2J7AbGoatSHfWLZ2aQagt31K5qg7sJCNUHWePrm6K415PhCwV1Y/s200/IMG01351-20121124-1414.jpg" width="150" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">In a few days, I will register for the 2013 Ironman 70.3 Philippines and have to be ready enough to finish the 1.9K swim, 90K bike and 21k run. Despite my half-ironman finish last 2010 and 2011, I am still nervous I may not be prepared for next year's race. I have committed to losing weight and be as lean as I can next year. I hope to achieve target race weight of 68 kilos by March next year. So far, I have lost more than 5 kilos in more than 2 months and still losing. I use an accurate weighing scale and a BEI measurement device to keep track of my progress. I record my weight, body fat percent, Basal metabolic rate (BMR) and Body mass index (BMI) every week. <i>(I will soon blog about how to properly use a BEI device)</i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I convinced myself to cut down on my daily calorie intake and started to choose high quality foods. No processed foods as much as possible. I eat lots of proteins, drink as much water and regularly take my daily food supplements. </span><span style="font-family: 'Trebuchet MS', sans-serif;">I still eat at least 3x/day sometimes as often as 5x depending on my daily energy expenditure. I eat small meals enough to satisfy my stomach and not feel hungry all the time. I snack on high quality foods like fruits or nuts to keep me full. Although I allow myself cheat days, this half of my training regimen has been successful. L</span><span style="font-family: 'Trebuchet MS', sans-serif;">osing weight and staying healthy is not just about cutting down on food intake.</span><span style="font-family: 'Trebuchet MS', sans-serif;"> </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfTOzh3SbpyqZ5VoR6I27y4JheXxF0IegUIy_EqVnv7Ril1SRbVpBD70GXW6_GGOVEwmNeURuo3vNhTFToAO_4V2g16xLtPLtN-hUja4IbASmsvndjnpDZJVl8iB0ybhtMojUmmXq-r6w/s1600/IMG01352-20121124-1414.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="150" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfTOzh3SbpyqZ5VoR6I27y4JheXxF0IegUIy_EqVnv7Ril1SRbVpBD70GXW6_GGOVEwmNeURuo3vNhTFToAO_4V2g16xLtPLtN-hUja4IbASmsvndjnpDZJVl8iB0ybhtMojUmmXq-r6w/s200/IMG01352-20121124-1414.jpg" width="200" /></a><span style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">The other half is more difficult. I have to exercise or train with only 3-5 hours to spare a week. I have to make quality workouts on my swim, bike or run training to achieve good results. I can only do my bike training using a trainer to maximize time. Cutting down on bike preparation prior to a ride, I can start spinning and focus on my program immediately after commencing my spin program. I usually spin with <a href="http://reelrunning.blogspot.com/p/team-reborn.html" target="_blank">Team Reborn</a> mates Jung and Gianluca to bear the pain of spin training. I repeatedly remind myself of my mantra while suffering on the trainer. IWBMATTKYT. "I Will Beat My Ass Today To Kick Yours Tomorrow" I got from <a href="http://www.thesufferfest.com/" target="_blank">The Sufferfest</a> website for cyclists. I keep my runs short and hard. Long runs are faster than my previous long slow distance (LSD) runs. I rate my efforts based in on a RPE (Rate of Perceived Exertion) scale of 1-10. Interval workouts are usually at 8-9 (sometimes 10) and recovery at 6-7 on the scale. Because of my lack of time, I follow a training principle called HIIT or High Intensity Interval Training.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaTZeoUI6G7ER-e-sV1uptbCEIbJGJCkkok3GEfM5viRPSQvLelRhfRiJ90HLc3ObwU0SbxNqesZUhjzU4pCO8Z0c195rsnMKuLPHS5C2ZVzIBbOuGjkMXNxHs1YhzHR4xzX-eYN9OA4c/s1600/Jung+Spin1.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="244" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiaTZeoUI6G7ER-e-sV1uptbCEIbJGJCkkok3GEfM5viRPSQvLelRhfRiJ90HLc3ObwU0SbxNqesZUhjzU4pCO8Z0c195rsnMKuLPHS5C2ZVzIBbOuGjkMXNxHs1YhzHR4xzX-eYN9OA4c/s320/Jung+Spin1.jpg" width="320" /></a><span style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">HIIT principle states that workouts/ intervals need to be hard enough to cause a sharp increase in oxygen consumption (VO2 max) to maximize exercise gains followed by bouts of recovery. This method can help you build power and endurance in only a short amount of time per workout. It also improves weight loss by burning fat hours after your workout. Running HIIT will have more exercise gains compared to an ordinary run workout of the same duration. The only drawback is that you have to tolerate the suffering. It hurts to push your body harder (not longer) with only a short burst of near-maximal to maximal effort followed by a recovery phase and repeatedly doing it. Workout sessions last only 20-30 mins but are as effective as longer programs. And because sessions are shorter, It reduces risk of injury from overuse or overtraining when done properly. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-D2Xl7DhexGWkk4Y6Apb02nwiw1mlrfuYIDE2PFdSdvM5h6qgP-GYtXrrnfU7HTQX4QN3MrZzIK3X2k8fu0dcfWi-9zxTFj89ld80bcWS22Plf854P_56RCVe8nipkNPYEY9aEiYiN9s/s1600/Jung+Spin2.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-D2Xl7DhexGWkk4Y6Apb02nwiw1mlrfuYIDE2PFdSdvM5h6qgP-GYtXrrnfU7HTQX4QN3MrZzIK3X2k8fu0dcfWi-9zxTFj89ld80bcWS22Plf854P_56RCVe8nipkNPYEY9aEiYiN9s/s320/Jung+Spin2.jpg" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">If you are a time-crunched athlete like me then maybe you should start incorporating HIIT training to fully maximize your exercise gains. Time is never an excuse to not exercise. Make time to exercise. Your body is your biggest investment. See you on the road!!! </span></div>
Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-10212646829810655552012-11-23T17:44:00.000-08:002012-11-23T17:48:22.325-08:00I am joining the 2013 Cobra Ironman 70.3 Philippines<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3PPy9JT-12PCVxhn63ZH2IOJ6NgwmPJZ7c8S3lrhU-8QT5WNPwHQG1odKGcfp9lgukfkbb6IMnb5qKY-TIK2nK3GQ68zCW-Oogs789j8IzvbGg2ONmVx0L6UdyLTUB5MsJA56UQ8DLVo/s1600/Screen+shot+2012-11-23+at+4.55.11+PM.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="87" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj3PPy9JT-12PCVxhn63ZH2IOJ6NgwmPJZ7c8S3lrhU-8QT5WNPwHQG1odKGcfp9lgukfkbb6IMnb5qKY-TIK2nK3GQ68zCW-Oogs789j8IzvbGg2ONmVx0L6UdyLTUB5MsJA56UQ8DLVo/s400/Screen+shot+2012-11-23+at+4.55.11+PM.png" width="400" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">I was just given the approval to join the next Cobra Ironman 70.3 Philippines in Cebu, Philippines. I can't wait to register this December 1, 2012.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTvM4c8hklPhchtDhgEMpOgzT5Gboof5RdqGVnkBu-0GmlvTZ0Nt05H29XZR6uAx2XEiOrKHWSVOYK29kt6E-hTFPW6bVCZikevg0k7SibYKOd4dBOx3YESnJBQC1oD4xLtvMrrMNaRpQ/s1600/reel+FB.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTvM4c8hklPhchtDhgEMpOgzT5Gboof5RdqGVnkBu-0GmlvTZ0Nt05H29XZR6uAx2XEiOrKHWSVOYK29kt6E-hTFPW6bVCZikevg0k7SibYKOd4dBOx3YESnJBQC1oD4xLtvMrrMNaRpQ/s400/reel+FB.jpg" width="220" /></a><span style="font-family: Trebuchet MS, sans-serif;">I missed the 2011 edition of the Ironman 70.3 Philippines since I had already raced in the Aviva Ironman 70.3 Singapore and will only race once a year. This year, as part of my Adult Pulmonary Medicine fellowship Medical training, I was in Palawan for our Midyear Convention while the participants raced the streets of Cebu last August 2012. Next year, despite the lack of time for serious training I will join the Ironman 70.3 Philippines to be one with my team mates (<a href="http://reelrunning.blogspot.com/p/team-reborn.html" target="_blank">Team Reborn</a>). I will not aim for a fast finish but will try to do my best to finish strong despite the lack of time to follow our training program. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I am so excited to resume fitness training once again. I have been trying to lose weight to compensate for my lack of training. If I can't commit to long training hours to increase fitness power then I need to lighten up to improve performance. I hope to be 68 kilos on race day. We, Team Reborn, have been keeping track of our weight, Body mass index and body fat percentage and So far I am on track. Started with 77 kilos prior to resuming training and have lost more than 5 kilos in the past 8 weeks. I will soon blog about how I lost weight properly despite my busy schedule. I am now as healthy as I was 2 years ago when I joined my first Ironman 70.3 race. I still have to lose a few centimeters of fat in my midsection which I accumulated from not exercising and eating more than I should. This time, I am determined to lose weight and control my diet. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I want to be an Ironman once again. With God's help, I will be successful in my Adult Pulmonary Medicine training and Ironman 70.3 training next year.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRvWAoLmhD3zdpCyqiGiX9t7RD02wszdSQBOASebVxLl_2qHF70wM7rgiTjA7OxFJIJn8xSGLdDzWKt1zrS04GGecyWwIkVjGwKB0TnbhRS7PEpCMKD8IHmg4lfPdDEnzGuYzUQrnnb_Y/s1600/reel+Pulmo+Fellows.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRvWAoLmhD3zdpCyqiGiX9t7RD02wszdSQBOASebVxLl_2qHF70wM7rgiTjA7OxFJIJn8xSGLdDzWKt1zrS04GGecyWwIkVjGwKB0TnbhRS7PEpCMKD8IHmg4lfPdDEnzGuYzUQrnnb_Y/s200/reel+Pulmo+Fellows.jpg" width="107" /></a></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-56940591038309033232012-11-18T22:23:00.001-08:002012-11-18T22:23:28.425-08:00My First Race this year<div style="text-align: justify;">
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<span style="font-family: Trebuchet MS, sans-serif;">My last run race was last year during the Milo Marathon in Manila. I finished the half-marathon with a painful right knee in more than 2 hours. After that race, I started focusing more on building my cycling fitness and swimming techniques. No runs.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRr4r64Ia3nxLH9Vp8yQeNMAe3MRObFiC5_e8f98BahrpK-kHCkkW_xiQYPoYj13dOa4cgDLPjLKyHHhAZkmK1d9dwrM9JBeqxFNaGIk9GCrH5APZB1fSoV1ATOD3yGZV5Xp8tUvqUxog/s1600/536475_355597984536003_350109624_n.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjRr4r64Ia3nxLH9Vp8yQeNMAe3MRObFiC5_e8f98BahrpK-kHCkkW_xiQYPoYj13dOa4cgDLPjLKyHHhAZkmK1d9dwrM9JBeqxFNaGIk9GCrH5APZB1fSoV1ATOD3yGZV5Xp8tUvqUxog/s320/536475_355597984536003_350109624_n.jpg" width="226" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">To complete my medical training, I am now pursuing subspecialty training in Adult Pulmonology. I have not been running or training since March. Recently, I resumed training to lose weight and regain my fitness. Started running and spinning when I have the free time and have been controlling my food intake. This is easier said than done. I love to eat.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">To save time, I do short hard intervals in running and cycling. This raises my heart rate high enough to promote weight loss despite the short duration. I can only run 10K and sometimes do 14-16k long runs on weekends after work. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Last Sunday, I was invited to run the Gold's Gym race held in JCentre Mall. I planned to do an easy 16k but made a last minute decision to run race pace for the first 10K split to see if I have improved my 10K run and recover for the next 6K. Thanks to my team mate Jomer Lim who paced for me, I had completed the 10K in 49:57 minutes. My legs then started to sore and felt heavy so decided to just do a run-walk interval to complete the run. I crossed the 16K finish line in 1:24:56 minutes and completed a long cool down of stretches and walking. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Because it suits my schedule, I prefer to train only for 10K run races. I can't wait to run my next race.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhXL1xL8yhicmJCvEQsEP1v5eLs9dbMamGODv5LtFMvOUDEbPLzA-DIbmXPZmq_BJVr-ojLqymcA1QC9pfoczgT-D9MoCcwnXDJsBIM24eBpeIo9g6iBOUPRvwi-WmKOmEXJhEubIrS2Q/s1600/reel+Pulmo+Fellows.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="200" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjhXL1xL8yhicmJCvEQsEP1v5eLs9dbMamGODv5LtFMvOUDEbPLzA-DIbmXPZmq_BJVr-ojLqymcA1QC9pfoczgT-D9MoCcwnXDJsBIM24eBpeIo9g6iBOUPRvwi-WmKOmEXJhEubIrS2Q/s200/reel+Pulmo+Fellows.jpg" width="107" /></a></div>
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Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com2tag:blogger.com,1999:blog-337581103235518601.post-84232740142773372042012-11-15T18:19:00.002-08:002012-11-15T18:19:25.131-08:00My NEWTON Shoes have had enough.<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg3R58fj0Y1_MrYjyJcubOIAGMvLKuzUPzbCeefyvAs6VkcYWqbaWLE4kjlVcTvTNgSmpvavU9KAoWl9iPaVD9fBuf_8UqH9TzNNx4WIKpiGBEuy43kDMa8ktiinysDYGjKzefTcJvptE/s1600/IMG01278-20121115-2243.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="172" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjg3R58fj0Y1_MrYjyJcubOIAGMvLKuzUPzbCeefyvAs6VkcYWqbaWLE4kjlVcTvTNgSmpvavU9KAoWl9iPaVD9fBuf_8UqH9TzNNx4WIKpiGBEuy43kDMa8ktiinysDYGjKzefTcJvptE/s320/IMG01278-20121115-2243.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNsZLhh3TlDjsrmGDSbAwOD9kTgYXKZDtzgjC7P6m4kvH2H9fczvBSY3NRTafZ0KFWq2amuUYeLlU7rOibWVwaGznohFidu5WKpSwuOWy1dhXb2Gm0EiDVqfsVMJLw1FMZdUSLk4VQHQ4/s1600/IMG01273-20121115-2239.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="87" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgNsZLhh3TlDjsrmGDSbAwOD9kTgYXKZDtzgjC7P6m4kvH2H9fczvBSY3NRTafZ0KFWq2amuUYeLlU7rOibWVwaGznohFidu5WKpSwuOWy1dhXb2Gm0EiDVqfsVMJLw1FMZdUSLk4VQHQ4/s320/IMG01273-20121115-2239.jpg" width="320" /></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">After countless kilometers and races conquered, my Newton running shoes have had enough. I think its time to let them rest. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqs9UTXkg9HPbi2a4XsYBskjWCDC0Sz0k3rJw6wXwXqYugQ-m7l8FaN1j17hjFBP9vj-FyPVQy3ePGxBpciUnJdD1fFk7GFA8V1wn38bAUJKzzQCBolRIQIp4w7g3u73_CwLlst6cUlao/s1600/IMG01276-20121115-2242.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqs9UTXkg9HPbi2a4XsYBskjWCDC0Sz0k3rJw6wXwXqYugQ-m7l8FaN1j17hjFBP9vj-FyPVQy3ePGxBpciUnJdD1fFk7GFA8V1wn38bAUJKzzQCBolRIQIp4w7g3u73_CwLlst6cUlao/s320/IMG01276-20121115-2242.jpg" width="320" /></a></div>
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<span style="font-family: 'Trebuchet MS', sans-serif;">My afternoon run last Sunday was 15Km to Mactan Island. Ran Average 6:00 min/Km under the cold drizzling weather. God has blessed me knowing that I have not done long runs in a long time. </span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjztNVVs57RIvQrKf0XVpPQH6ngTS3ygUrzUugYGNE2_U465ZsmFXVB8v4utK0HA0ji5UR0dd-KdqZ3qkSNjdkimunn2fvaqYdI7gRpOQ-NEYF-nnoUkQWw6VEr7DyxhueEIklH_3WEZN0/s1600/IMG01274-20121115-2240.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="96" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjztNVVs57RIvQrKf0XVpPQH6ngTS3ygUrzUugYGNE2_U465ZsmFXVB8v4utK0HA0ji5UR0dd-KdqZ3qkSNjdkimunn2fvaqYdI7gRpOQ-NEYF-nnoUkQWw6VEr7DyxhueEIklH_3WEZN0/s320/IMG01274-20121115-2240.jpg" width="320" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy06XUQYxZ6oEu72cjGEs9QDiBqjOmS54zpnzB78KNsD5K9silI1PEE7CVWX3VHbL3VU-aqYfOjV-brC35dpO3Rg54P_p4KmS27F6HXYV_0gFBtmQgWS8SUlRNbQOw_fmnKrfMqMcQV_0/s1600/IMG01277-20121115-2242.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="184" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgy06XUQYxZ6oEu72cjGEs9QDiBqjOmS54zpnzB78KNsD5K9silI1PEE7CVWX3VHbL3VU-aqYfOjV-brC35dpO3Rg54P_p4KmS27F6HXYV_0gFBtmQgWS8SUlRNbQOw_fmnKrfMqMcQV_0/s320/IMG01277-20121115-2242.jpg" width="320" /></a></div>
<span style="font-family: Trebuchet MS, sans-serif;">After my run, brushed off the mud and dirt from my Newtons and saw this. I guess its time for a new one. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-44638142719097251522012-11-14T21:31:00.000-08:002012-11-14T21:31:33.376-08:00Need to Lose Weight... <span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Exercise as much as you can. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Control your appetite. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Drink lots of water.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Drink your supplements regularly.</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">Measure Weight, BMI and Body Fat Percentage. </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">See you soon! </span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com1tag:blogger.com,1999:blog-337581103235518601.post-22255256565763153732012-11-01T23:34:00.000-07:002012-11-01T23:37:08.140-07:00Ironman 2012 Kona World Championship<iframe width="560" height="315" src="http://www.youtube.com/embed/gge7Ag__Pm8" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-73794595190173801252012-05-23T22:36:00.002-07:002012-05-23T22:36:55.441-07:00Things Cyclists Say<iframe width="640" height="360" src="http://www.youtube.com/embed/47cGzu6-q40" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-1369806634088535732012-05-23T22:35:00.002-07:002012-05-23T22:35:17.393-07:00Stars and Watercarriers<iframe width="480" height="360" src="http://www.youtube.com/embed/flmj2vwpsuI" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-47872407909082556322012-05-23T22:32:00.001-07:002012-05-23T22:32:33.178-07:00The Greatest Show on Earth - Eddy Merckx<iframe width="480" height="360" src="http://www.youtube.com/embed/V8oh9gy7uvs" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-17566728734387674662012-05-23T22:25:00.003-07:002012-05-23T22:25:59.470-07:00Paris-Roubaix 2011<iframe width="640" height="360" src="http://www.youtube.com/embed/tYrmKczBAjg" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-86338771207844544262012-05-23T22:22:00.000-07:002012-05-23T22:22:11.096-07:00Road to Paris - Lance Armstrong<iframe width="480" height="360" src="http://www.youtube.com/embed/4LMpY0_kYGc" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-18924225790321997092012-05-23T22:16:00.002-07:002012-05-23T22:17:38.505-07:00Chasing Lance: 100 days on tour<iframe width="480" height="360" src="http://www.youtube.com/embed/MsO_1_wPf2k" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-40649248393903770702012-05-23T20:50:00.000-07:002012-05-23T20:52:20.614-07:00Tour de France Legends - Eddy Merckx<iframe width="480" height="360" src="http://www.youtube.com/embed/BEha0S9XVCk" frameborder="0" allowfullscreen></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0tag:blogger.com,1999:blog-337581103235518601.post-84588809267271061472012-04-14T03:12:00.002-07:002012-05-23T20:53:22.404-07:00Hell on Wheels<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/vwtsi1_1KkY" width="560"></iframe>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com1tag:blogger.com,1999:blog-337581103235518601.post-77900075238900724302012-04-14T02:39:00.001-07:002012-05-23T20:55:18.218-07:00A Sunday in Hell<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/D4IDCkcnnHg" width="420"></iframe></div>Raymund Reel Bontolhttp://www.blogger.com/profile/10545029474943530676noreply@blogger.com0