MY TAKE ON LONGEVITY IN ENDURANCE-SPORTS (Anecdotally-Scientific) Part 2

Ironman 70.3 Philippines 2017: Thankfully, did not walk except between aid-stations

This concludes a two-part series of my tacit experiences and wisdom gleaned from racing in endurance sports for 14 years.

11) Stretch whenever you can, systematically would be best. However, in its absence a sports massage, or self-massage (with a trigger ball or roller) helps in promoting recovery. Learn to knead, jostle, press and pummel sore muscles.
12) Water-based activities like swimming or water-jogging, reduces undue impact from land-based activities like running. Use aquatic activities to release the body from gravity-based sports-induced stress. Also, cross-train by including other activities (swim, ride and run are examples).
13) I never had a major spate of injuries, save for one case of a hairline fracture on my toe (2 months NO running), mild plantar fasciitis, and being hit by a taxi while riding (beyond my control) where I sustained a cheek fracture in 2010. Staying injury-free means being disease-free. Move from dis-ease to ease!
14) Increase your intake of antioxidants, and choose those that suit your body (natural and packaged). Include tonics made from herbal remedies and concoctions. Bone-broth or soups are very useful.
15) Seek the help of physiotherapists, chiropractors, bodycare specialist, nutritionists, massage therapists, and the like - they help remind us to stay mobile, nimble and functional.
16) Include High Intensity Interval Training (HIIT) sessions, occasionally. 1-2 such sessions awakes the body to new-found activation and, perhaps, speed. Use strength-based , gym sessions to supplement your development of musculature.
17) Seek a coach to help you with plateaus and form/gait correction. Seek a coach if you wish to be competitive and improve on your personal best (PB) timings.
18) If you are racing, then train to race. You cannot work beyond your trained threshold of intensity.
19) Seek your motivation: If you train with a team, it has its inherent 'push and pull' factors. If you prefer the occasional solitude, then do your long sessions alone. If you are uncomfortable with toxic members, steer away from them. Mix with those who help you achieve your Best Version of Yourself.
20) It is a life-long journey towards personal excellence, so there is still much to learn, educate and glean from personal experience.

MY TAKE ON LONGEVITY IN ENDURANCE-SPORTS (Anecdotally-Scientific)

After being in the endurance game since 2002, I wanted to share my mild wisdom sustaining my performance over 4 competitive age-groups.
1) Have more than 6 hours of sleep each night. Get a comfortable mattress, curtains drawn, and away from electronic devices (if possible).
2) Skip a day of exercise, if you feel like it. It is, after all, an extreme sport. You need not be extreme about life, in general.
3) Nutrition is one of the keys to recovery: Eat sensibly, guided by what is healthy for you.
4) Reduce your intake of refined sugar and refined grains. Whole-foods, relatively-unprocessed, home-cooked, allows control in this option. Pack your home-cooked food to work.
5) You need not live a monastic life: Exercise may be part of your lifestyle, and may not be your only life. Exercise is a form of self-expression.
6) Race occasionally to test yourself, however each race is an intense workout that requires full recovery. Our races validates our hard and consistent training.
7) Focus on good sources of fats: coconut oil, olive oil (EVOO and normal), butter, eggs, and animal fat. Figure this one out on your own as it is very subjective based on beliefs and practice. Reduce the GMO-versions (corn & soya), when possible.
8) Have 'easy' days intersperse 'hard' workout days. Off-Season, focus on Low Heart-Rate, Distance-Training.
9) 80:20 Rule when it comes to eating. Use your intuition and tastebuds as your guides.
10) Check for food allergies. Once identified, reduce or eliminate that food type.
*This was first posted on my Facebook page.*

Lessons Learnt From OWS Coaching

I have spent the last few weeks immersed in studying and practising the concepts of Open-Water Swimming (OWS). It is interesting how being injured leads to a change in perspectives, goals and actions. I have been focused on my core strength, muscular strength, cycling and swimming (every chance I get).

Yesterday, I spent time with coaches from TriZen at the East Coast beach. I learnt from coaches Kua Harn Wei (a deca-Ironman finisher and former age-group world champion) and Kelvin (a professional swim coach). We interviewed Harn Wei (a university professor) a few years ago, and may know that he trains hard still despite being ‘retired’ from active competition. I recommend his one-on-one sessions as he has a wealth of knowledge and he loves to share. So, my lessons learnt from OWS were:

1)    You can apply most pool techniques and training to OWS. Only factors that are challenging are: debris, currents, waves, water conditions, visibility, and temperature. Never swim alone!

2)    You train for fitness and speed in the pool, and translate it into OWS.

3)    Key points to observe in OWS are sighting and stroke rate.

4)    I learnt to reduce my sighting patter to: four-strokes-one sight. I veer too much off-course, so need to sight more.

5)    Your emerging arm is to be as relaxed as possible; breathe deeply.

6)    The acceleration of your pulling arm is critical: extend your forearm as fully backwards.

7)    The distance afforded by a complete stroke can be as much as twice the distance earned from a partial stroke.

8)    Activate your lats (latissiumus dorsi) muscles as much as possible. Power comes from your ‘wings’ muscles and your core muscles drive the power for the rotation. I tend to over-use my shoulders and upper-arms that are (effectively) weaker than the lats. Combine them all as a synchronised whole.

9)    Kicking is personal: it is, mainly, for stabilizing. You can have a 3-beat kick for every two strokes (both arms). You need not use a powerful ‘egg-beater’ approach as you may exhaust yourself prematurely when you swim above-1500 metres.

10) Visualise before you swim, what your outcomes are. ‘See’ yourself swimming well.

Desperately Seeking Advice

What happens when you face a rut in your professional life?

Coaches or mentors can be useful allies when we hit our plateaus in our performance. They can assist us in building our potential by nudging us forward. They function best by shifting our perspectives to usefulness and relevance. Productive conversations with your coach orientate around how we can move from our current state, to a future ‘expected’ state.

Effective coaches will ask questions that help us reflect on our condition. They lead us into our future with our visions of achievement. Skills-wise, they give us feedback that corrects our techniques and approaches, so we earn more ‘bang for our buck’. They help us move from ‘define’ to ‘refine’. Once we achieve our objectives, they disengage from the process of coaching. This relationship is about building independence and inter-dependence, and not dependency.

I have sought the assistance of coaches for my triathlon training, especially in swimming and running. My physiotherapists and sports-doctors are also my coaches, in that they provide consultation on which movements to do or avoid for my rehabilitation. I also seek the counsel and advice of business mentors on developing my consulting and performance audits businesses. The relationships are different, but similar in process and outcomes: to achieve my best in my performance and build my capability, capacity and interests.

This working relationship relies on a maturity that presupposes that you (being coached) are open, broad-minded and receptive to learning.

Leadership Lessons: How many coaches do you have? How do they assist you specifically in your competencies? How do you respond to your coach’s feedback when you need correction?