Hendra Siswanto, The Runner’s ‘Machine’

Kelvin Hianusa & Ambrosius Harto

· 7 minutes read

The body is like a machine for ultramarathon runner Hendra “Hensis” Siswanto, 39. Like the engine of a car or motorcycle, he has increased or "modified" the capacity of his organs, especially his heart, through exercise and eating nutritious foods.

Hensis has used sports science to become an ultramarathon athlete, also known as extreme distance running. Although it is simple, the alumni of the Bandung Institute of Technology calculated a precise training program and a strict diet. The result has been effective: He finished the Kompas Tambora Challenge 2019-Lintas Sumbawa 320K in 55 hours and 56 minutes, or 6 hours and 30 minutes faster than the previous record.

Almost nothing about Hensis stood out when he returned as an individual runner in the Lintas Sumbawa 320K, which was held on May 1-4. With a small and thin body, weighing 50 kilograms, and at nearly 40 years old, he was less attractive than the 2015 champion Alan Maulana, 33, and the 2018 champion and record holder William Beanjay, also 33.

This is not to mention his failure to win last year\'s Tambora challenge. The man, who was born in Banyuwangi, East Java, was clearly not on the list of prospective winners.

Hensis himself was even doubtful of winning the 320-kilometer marathon, considered Southeast Asia\'s farthest and most extreme race.

However, he shattered all expectations. The Jakarta entrepreneur became the first runner to run the first half of the race to the 160th kilometer marker (KM). Hensis covered the distance around four hours faster than Alan or William, who both ran into trouble. William vomited at KM 30, while Alan developed a problem with his leg at KM 110, so they ran slower than usual.

Nevertheless, despite completing the first 160 km first, other runners were still not convinced Hensis would finish the 320 km race, because the father of three started at a fast pace. It was thought his stamina would drop in the second 160 km, given that the route that was more "extreme" with many turns, uphill and downhill sections, as well as heat during the day and the cold at night.

"I thought he would not reach the finish line. He’d be finished. The problem was that he ran at the same speed as I did. While I did the relay [of 160 km], he had to run 320 km," said Juardi, who won in the relay category along with his running partner Oktavianus Quaasalmy, commenting on Hendra Siswanto’s victory in the individual category of the 320K Lintas Sumbawa on Friday (5/4).

Hensis had once again shattered all predictions. Although rival Rachmat Septiyanto followed him closely at 2 km, Hensis ran the remaining 160 km “fiercely”.

Born on July 8, 1980, Hensis won the race from Poto Tano, West Sumbawa regency, to Doro Ncanga, Dompu regency, in 55 hours 56 minutes. It was a new Lintas Sumbawa record, far surpassing the previous record of 62 hours 26 minutes made by William, who is his brother-in-law.

When he reached the finish line, he looked normal. He simply smiled and raised his hands. He made no excessive celebratory gestures like shouting or jumping.

Hensis apparently already knew that he would finish with a time of 55-60 hours through his calculated training program. "Actually this was not a gamble, this was already prepared and calculated, although I was also driven because the other competitors were very fast," he said.

Program

His success began with his declining performance last year, when Hensis struggled to finish the Lintas Sumbawa at 69 hours and 30 minutes. Never mind winning the race, Hensis was barely able to finish the race because of the heat in Tana Samawa, the local name for Sumbawa Island.

"Last year, I challenged myself to finish under 60 hours, but it was a mess. I couldn\'t run in the heat. It took 3 hours for every 10 km. It\'s the same as not running," he said.

The problem last year began with a lack of preparation and calculation. The Chevron employee learned from his mistake. He prepared a new formula for the ultramarathon using sports science.

Hensis started on a 300 km, five-day training program early in the year. Every day, he ran 60 km around the National Monument (Monas). He clocked 7 hours, including a total 30 minutes for breaks. He maintained his time on the second and all following days. If possible, he tried to improve his performance.

"The main thing is consistency. If the run today was fast, but my legs are sore the next day and the time decreases, that is no good," he said.

He did not increase his daily maximum of 60 km. He believed that was the appropriate limit for his training. Training excessively could lead to injury and even disrupt training. Using speed and heart rate monitoring devices, Hensis discovered his estimated time for 10 km and the multiplied this to estimate his 320 km time.

He also looked into the records of last year’s Lintas Sumbawa. Hensis made a table recording the fastest times for the first 160 km and the second 160 km, and then incorporated the times in his training program.

The results were seen to during the March 2019 Titi Ultra in Malaysia. He placed third in the 250 km. He took his time from the event to simulate the Lintas Sumbawa 320 km, and set a target of 55 hours and 55 minutes. He was slower by only 1 minute, at 55 hours 56 minutes.

Engine

Hensis likens his body to a machine. His philosophy is that his body would continue to improve if he trains according to its condition.

He began running in 2014, when his doctor told him to start exercising because his cholesterol was very high. "After I started running, the good cholesterol increased. The cholesterol didn’t go all the way down because it\'s genetic. However, because there was a good effect, I continued," he said.

He also enjoyed other benefits. In 2014, his heart rate was still 180 times per minute. A year later, his heart rate had dropped to 160 times per minute. "This progress made me believe that my body is like a machine that can be upgraded," he said.

Hensis said that his main goal was to run, not to climb the winner’s podium or win the prize money. He took part in the ultramarathon to improve his ability, to learn from mistakes and improve upon them. Hensis became more interested in running because of the support from his wife and three children. They always accompanied him during his training at Monas.

What is clear is that, with his disciplined training program, he gained the podium in two races. He is now planning to enter a similar event in Greece: the 250 km Spartathlon. After becoming the new king of the Lintas Sumbawa, he has started preparing with a new training program for the Spartathlon. (ZAK/RUL)

Hendra Siswanto

Born: Banyuwangi, Jan. 8 1980

Wife: Patricia, 38

Children: Disa Gracelyn, 11, Reina Graciela, 8, Gavin Nathaniel 6

Education

- Bandung Institute of Technology, West Java

- SMA Katolik Santo Paulus Jember, East Java

- SMP Katolik Santo Aloysius, Banyuwangi, East Java

- SD Katolik Santo Petrus, Banyuwangi, East Java

Achievements:

- First place (individual), Kompas Tambora Challenge 2019- Lintas Sumbawa 320K, West Nusa Tenggara

- Third place, Titi Ultra 2019, Malaysia

Editor:

kompascetak