This Long-Course Triathlon Is Mighty Tempting!

Faris Al-Sultan was runner-up this year, and he leads Team Abu Dhabi. Remus Henning won this race, about half a minute ahead of the 2005 Hawaii Ironman World Champion. The prize purse is one of the largest in triathlon, and is an attractive feature for professionals. The wetsuit sea-swim, and 200K ride (that traverses the Grand Prix circuit) is the other allure. Held in March this year (around the time of IMNZ), this could be the next Big Thing in long-course triathlons. Architect, David Chambers raced there in the hot (and sometimes, dusty sandstorm conditions) and provided us with lots of first-hand news. Watch the race video and enjoy the highlights. 

Tempting, isn't it?

Aviva Ironman 70.3 Singapore 2012

Two weeks after I completed the half-Ironman in New Zealand, I scored a last-minute entry to the sixth edition of the Aviva Ironman 70.3 Singapore. From one extreme to another – very cold and dry, to very hot and humid – I braced myself for the race and the myriad experiences and sensations that met me. As always, we appreciate the photographers (officials, as well as friends and acquaintances) who stood at the wings, capturing the ‘moment.’

Spectator support was plenty, as they lined up the three courses. As competitors, we must thank those ’lone wolf’ spectators who urged us on. Their ‘one voice’ magnified in timbre to encourage us on during our nadir; an encouraging word echoes deeply and resonates in our moment of need.

Photo-credit: David Ong

There was the usual knock-about with eager and anxious swimmers; it was a mash-pit of thrashing amphibians in two-loop swim course. I took a few jabs to my face and torso, but had to suspend my anger aside - the race goes on. There were a couple of bloody spills, where riders failed to take the sharp turns accurately and decelerate. One rider collided into the light barriers just after I manoeuvred past; that was soon after the recently crashed barriers were rearranged!

The Handcycling Association of Singapore (HAS) made a huge impact on spectators and competitors. They raced strong and proud, and made the event more special and exiting. In recent years, physically-challenged athletes have proved their worth to race with any able-bodied athlete. With only pure, upper body strength and endurance they race with more courage and larger hearts. Featured here are national champions, a world-record holder, and a Kona finisher. They are truly the real Ironman!

Photo-credit: Aviva Ironman 70.3 Singapore

My friend, ultra-marathoner/national runner Adam ‘One-Armed Runner’ completed his first half-Ironman and, unofficially, he could be the first upper-limb amputee to complete the race.

Photo-credit: Jodan D. Cheng

My TriFam friends, who did splendidly: Congratulations, Sin Guan, Robert Chan, Teo Hui Koon, Dennis Quek, Winston Koh and Donald Piret!

Photo-credit: Richard Leong

That's me on my ‘what’s that bike’ I proclaim as the ‘Flying Singa’ at the grateful end of my third loop. My brand-new, unpainted, bespoke, Elite Custom Razor-Tri bike provided a very comfortable ride throughout the slightly tweaked, 3-loop, 90K. Quite a few dry splashes occurred at the sharp turns.

Photo-credit: Ng Shi Wei

It morphed into a hot day that placed a wet (humid) blanket on the runners doing their three loops of the 7K-course. It was great to see the finish-line as I bolted past a strong lady athlete; we congratulated each other immediately afterwards. The race-tent was filled with spent but appreciative athletes who wolfed down the post-race banquet. A sudden torrential downpour deliberately ensued after the 6.5-hour mark, and we empathised with those still out on the course. There were truly Ironman triathletes!

Photo-credit: Jodan D. Cheng

Macho Observations By Endurance Athletes

Disclaimer: Not to be taken too seriously, especially if you were surreptitiously mentioned. Take this piece as a parody or satire, without the Mad Magazine foldout picture surprise on the inside back cover page or compromising, posed, photographs in over-21 year only glad-rags.

Here were some ‘No-No’s’ that my conversations with triathletes yielded yesterday. These were more amusing than of major concern. What do you think?

1)    Long compression socks that remind us of the Harajuku schoolgirls on Glico Pocky TVCs of bygone days. Swimming with compressions socks? Soggy fabric, however space-aged it is, may not be fully effective. Trust my bespoke tailor's knowledge of cloth and cutting.

2)    Fully-decked out in compression-wear/suits that suggests to us that we have superheroes walking/running among us. We are not referring to our much-respected ultra-marathoners.

3)    Two-piece, mid-riff-bare, tri-suits. So wrong if you need a shave down South (to your Downtown Line).

4)    Crippled runners who have knee-braces/straps holding their knees together. If you’re injured, please rest. Do RICES. See a sports-medicine doctor. You are running on a house of cards!

5)    Pink, powder-pink or shocking pink – not a colour of choice for multi-disciplined endurance, male athletes. Ladies - you look great in almost any combination of colours.

6)    Aero-helmets worn the wrong way: Angry Birds in disguise?

7)    I am waiting for bike-mechanics to change my flat tyre! Self-reliance is the way to go.

8)    Luminous, green, Speedo swimming trunks: Rarely seen these days, but I predict it may make a strong comeback to pit against the speed-suits. This may be the next trendsetter complete with gaping holes and groin-rash and abrasions. Ouch!

10 Tips For The Day Before The Half-Ironman Race

What do you do before the race? Your state of mind matters, both before and during, a race. As life can attest, emotions can upset our thinking faculties. Conserving energy and banishing energy-sapping activities can help prime you on race morning. Here are some quick tips to engage your ‘Centre’. Nothing new yet reinforcement matters if you tend not to heed your own plan. Fail to plan, and plan to fail.

1)    Prepare your race-day kit early (two days, at least). One-piec eor two-piece race-gear, Race-bib/belt, heart-rate monitor/strap, shoes (bike/cleats, running), nutritional support (mainly carbohydrates and electrolytes), and towel (to wipe away crusty sand from your naked feet).

2)    NO NEW CLOTHES, SHOES or FOOD.

3)    Check-in and rack your bike earlier in the day. Remove things that may go missing or spoil overnight (speedometer, CO2 cylinders, nutritional powders, etc.).

4)    Have your bike serviced a week before, and test-drive it to assess any inconsistencies.

5)    Never shave (your face or legs) the day before a race. Sweat and seawater may sting your skin and cause discomfort.

6)    Test your goggles for leaks. Bring another a spare, just in case.

7)    Lay out your pre-race meal and race nutrition. Eat only what you are used to, and bring more than enough. Nothing new on race day.

8)    Keep a tube of skin-saving lubricant, and apply before the race on the parts of your skin that tend to crease or get rubbed.

9)    Bring three bottles of water (one for rinsing) and remember to load it into your missile-proof cage.

10) Do some mild activity, but nothing lengthy or strenuous. Run in hip-level water and visualize your race. Swim for 10 minutes in a pool or the sea. Spin on a stationary-bike. Keep your muscles activated and not lazy.

Attending the pre-race brief helps allay concerns about routes, number of laps, rules and inspection process. Photo-credit: David Ong

Residual Fitness

It has been almost two weeks after the cancellation of Ironman New Zealand, and the half-Ironman replacement. Iconic race-announcer and emcee, Mike Riley called us in but did not call us ‘Ironman’. It was only appropriate, as the race did not meet our distance expectations.

As such, I decided to ride on the fitness I earned and developed over the last 16 weeks. I managed to squeeze in a last-minute entry at the Aviva Ironman Singapore 70.3, and collected my race-pack this afternoon after a midday ride. I am grateful for the heat and humidity I had trained in, that Sunday’s 113K-triathlon may reveal interesting results.

Will my post-race peak fitness carry itself through to my half-Ironman? Matthew Wong did very well despite the fact that he had to taper earlier and do minimal training two weeks before the race in Taupo. Between now and 15 July (IM Switzerland), I am contemplating several small races including a slot in the Ironman Cairns (formerly known as the Challenge Series). I know that 17 triathletes from Singapore will be racing, and I have to decide soon or forfeit a confirmed place in 2013’s edition of IMNZ, or a select number of races in Europe and USA from now till end-June.

Your 30-Day Endurance Challenge

I dare you. Take part in this 30-day, continuous, challenge that will prove your worth.

You have 30 days to perform a continuous task. This will involve dribbles of discipline. It will mean enthusiastically engaging your Core – values, character and self-belief – to get down to serious business about your Potential. You could consider the following suggestions for your personal challenge:

1)    Exercise (do something physical) every day for about 20 minutes.

2)    Blog, on whatever you like to share or discuss, daily.

3)    Post 3-5 quotations of well-known people on Facebook.

4)    Write a page, of your 30-page novel/screenplay/play, everyday.

5)    Talk to, send a text message or e-mail, to three latent friends, each day. Actively keep in touch over Social Media, or in-person.

6)    Do something that is not your preference (i.e. a prejudice/dislike). It could be completing household chores, putting out the thrash, bathing your pet, or checking conditions of objects.

7)    If you are injured or recuperating from injury, diligently do your rehabilitative exercises for the next 30 days (and beyond) to become stronger and stable.

8)    [Insert your own challenge/Dare].

I am participating, too, with new challenges. Come May, this daily blog (on leadership) will be three years old! Thanks to author/marketing expert Seth Godin for initiating this challenge for me. This month, I will be focusing on my ride and swim (on alternate days) as these are my major areas for improvement. On the professional side, I will be researching and learning how to enhance my businesses, both online and face-to-face. Exciting days ahead!

I dare you. You can dare me back. All the best! And, enjoy the process in the next 30 days.

Damage Control

About 200 metres from the finishing-line of Ironman New Zealand a fortnight ago, I cramped badly. It reminded me of the courageous scene of Craig ‘Crowie’ Alexander experiencing a similar attack on his hamstrings a mile before he won in Kona last year. I had a few jabs from my quadriceps on the cold and windy ride and thought little of it. In retrospect I could have amped up   my electrolyte (salt) intake. When I took to the hilly run course, those ‘niggles’ started to manifest themselves as a more serious condition.

When these spasmodic episodes emerged, I slowed down my pace aiming for the next aid-station to nurse my battle wounds. However, I was only disguising the symptoms of a more serious nature. My last 200 metres took a crawling two minutes, as I attempted to stretch my tight, fighting muscles into submission. Two minute later, in less than steady form, I shuffled in (almost on my heels) to my worst finish of a half-Ironman. I was, however, pleased for my effort especially during this tough run. What doesn’t kill me makes me learn. Limp and learn.

Leadership Lessons: How often do you fight fires? How many of these can be eliminated or reduced? How do you cope with exigencies and emergencies? How do you manage the beginnings of a ‘bad day’? How responsive are you to impending changes, and what do you about them?

Photo-credit: Matthew Wong

Locking In the New Goals of The Season

Racing season has begun!

Looking at the local calendar, there is almost a race every weekend that makes for a confusion of choices for some. I know of friends who have raced, continuously, for weeks without much chance for their bodies to fully recover. Recovery is a crucial part of continued high performance, and if you wish to attain your sporting goals you will need to pick your races cleverly and clearly. Bludgeoning your body with mind-over-matter strategies may inch you towards your goals, yet they may wear you down into a sorry state, eventually.

Take a few minutes to list down races that interest you in the next nine months. Identify existing races that you enjoy, and factor in new ones that interest or intrigue you. You could consider off-the-beaten-track races that challenge other aspects of your fitness. If you are a pure runner, you may consider a biathlon, or an off-road race. If you are a swimmer, aim for a long-distance, open-water challenge (Kapas-Marang Swim, Malaysia).

If your budget allows, select an international race or a popular race within the region. If you are a marathoner, you could apply and qualify for the Big Five Marathon (Berlin, London, New York, Boston). If you are a triathlete, you could aim for an Ironman triathlon in Australia or New Zealand (IMWA, IMNZ). There are a significant number of inexpensive entry-level and demanding triathlons in Malaysia hosted regularly in Malaysia.

Once you have selected your races, prioritise them into A-races (key races) and new races. Lock these in onto your training journal or blog, and begin to visualize how you would train for each one. Focus on the results that you would like to attain: completion, personal best (PB) time, or pre-race trial. Work with the experts (if you need guidance), and stick to a plan of action. Each race is different, and a coach may help you to integrate your goals around your lifestyle. That way, you can train and race with a purpose, and stay motivated and passionate without risking fatigue and boredom. Race to place!

It All Adds Up, and We Are Not Just Talking About Google Plus!

Here is Guy Kawasaki’s latest book, which is his first e-book that was inspired from his use of Google+. The book is called What the Plus! Google+ for the Rest of Us, and it explains how to master Google+.  Written only as an e-book, it will only cost $2.99, and will be available on Kindle and iBooks.

Guy wrote me to say, ‘I didn't plan to write this one – except that I fell in love with Google+, so I decided to write a book about it.’

As Guy extended the reach of marketing communication with his new book with existing social media devices, and so can you. Using the four principles of marketing, you can expand and extend your Presence. Every person that connects with you on Facebook or Twitter can enhance the reach of your cause. Like all things useful, it requires that you invest in some energy before you see movement and momentum. The journey of an ultra-marathon begins with the first step; it then adds up as you decide to keep going.

Leadership Lessons: How do you measure up to expectations? How patient are you in building up your wealth and worth? What is your accounting system for measuring value?

A Quote from Tecumseh, Chief of the Shawnee

Here is a quote I found, while exploring the notion of valour. I enjoyed it because it conforms to my beliefs about Nature, and affirms the Laws of Life that prevail if I keep my senses open.

So live your life that the fear of death can never enter your heart.

Trouble no one about their religion; respect others in their view, and

Demand that they respect yours. Love your life, perfect your life,

Beautify all things in your life. Seek to make your life long and

Its purpose in the service of your people.

Prepare a noble death song for the day when you go over the great divide.

Always give a word or a sign of salute when meeting or passing a friend,

Even a stranger, when in a lonely place. Show respect to all people and

Bow to none. When you arise in the morning, give thanks for the food and

For the joy of living. If you see no reason for giving thanks,

The fault lies only in yourself. Abuse no one and nothing,

For abuse turns the wise ones to fools and robs the spirit of its vision.

When it comes your time to die, be not like those whose hearts

Are filled with fear of death, so that when their time comes

They weep and pray for a little more time to live their lives over again

In a different way. Sing your death song and die like a hero going home