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.*

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?

Letting Them Beat You Occasionally: A Coach's Journey (Part 2)

Another Coaching Milestone occurred whilst I was working with a fellow trainer, Enrico Varella in Singapore.  One of my hobbies is competing in triathlons – Olympic and Ironman distances.  Enrico was a very dedicated bodybuilder and athlete, however he could not imagine swimming, riding and running in a one event, let alone competing in an Ironman race. After much coercing and convincing him that any one can do it – as long as you are willing to put the work in – he started to train for a short distance race. Over the next six months, I would send words of encouragement and training programs but he seemed to have hit a plateau. So, the next trip I was in Singapore we linked up for a run after one of our workshops.

The goal was to complete a 10km run. We aimed to run along the East Coast of Singapore for 5km then turn around at the halfway point and run back. After about 2km, I noticed he was taking it very, very easy and lagging behind. I asked,  "What are you waiting for, a taxi?" You have the ability and fitness to make the 10km easy. He informed me that he had only run 10km, two other times but very slow.

So, I set him a challenge: he was to turn at the 5km mark and run back to the start point, I would run 5.5km and chase him to the finish. Enrico would run 10km, and I would run 11km all up.  Last one back had to buy dinner.   We got to the 5 km mark and he turned for home, I bid him farewell and headed for the 5.5km mark.  As I ran off I noticed his pace had increased considerably. So I gave it all and ran as hard as I could. With 1km to go I had closed the gap to within 100 metres and started to yell out, "I'm closing up behind you!" Enrico lifted the pace like a man possessed. I reduced the gap to 20 metres and backed off to allow him to cross the line first very exhausted. He had run a PB, the fastest 10km ever for him.

Since then he has gone on to complete 11 Ironman races and is highly recognised throughout Singapore for his rapid progression and dedication towards training. Sometimes we have to set ourselves challenging goals to stretch and achieve our real potential. Sometimes we need to take a loss to have a win also. Well done Enrico, it was a pleasure buying the dinner. You are an IRONMAN!

EV: Thanks a million - mate [shakes his head in disbelief]! What was it like to qualify, and complete Kona?

CH: Fantastic, the whole journey was very fulfilling. It was a sense of achievement and closure. After all the years of hard training and sacrifices made by my loved ones and myself, it was nice to achieve the goals I had set.

EV: Do you think triathletes need coaching?

CH: Yes, definitely. There is so much to learn about the sport. I have a different coach for Swimming, Riding and Running. Other aspects that need attention include nutrition, equipment selection, mental aspects, (mind control), race tactics, tapering before a race, post training and race recovery, physiology, maintaining work/life harmony and most important of all, your loved ones.

EV: How can triathletes get on a coaching program?

CH: There are many different means available for triathletes these days, ranging from triathlon magazines, the Internet, online coaching, tri clinics to personal coaches. I think it is important to seek out a coach who you respect and is able to tailor the coaching program to suit your individual needs. You need to be considerate of your work, family, mental and physical situations, and adaptable enough to adjust the program accordingly.

EV: Thanks, Fox for the interview!

Ironman World Championships 2005, Kona, Hawaii – 10 hours 38 min

2002 Forster Australian Ironman – 10 hours 32 minutes

2005 Forster Australian Ironman: 10 hours 2 minutes

2010 Ironman New Zealand: Sub-11:00

2010 Ironman Western Australia: Sub-11:00

Australian Defence Olympic Triathlon Championships - 2 hours 2 min 35 seconds

1st place: Fuji-Xerox Singapore Open Water Swim 2006 (1.5km)

1st place: Fuji-Xerox Singapore Open Water Swim 2007 (1km)

2nd place: OSIM International Triathlon (Singapore) 2007, 45-49 years

And many more!

Craig Holland provides Leadership Training and Motivational Coaching to develop your peak performance mentally and physically. He can be contacted at foxholland@aapt.net.au [Editor: I have since progressed into a Boston Qualifier, sub-3:30 marathoner, ultra-marathoner, and aiming for my 12^th Ironman finish in March.]

© 2009-2011 Enrico Varella & Tri2Lead.com

Reproduction of material from any Lead2Tri.blogspot.com pages without written permission is strictly prohibited.

Letting Them Beat You Occasionally: A Coach's Journey (Part 1)

Editor: We first conducted this interview with my Australian triathlon coach, Craig ‘Fox’ Holland in 2009. He was one of three people who inspired me to take up the sport of triathlons in 2004. As he has coached me over the last seven years, I felt that it would be useful now, to publish this again (updated), for those making their first attempt at Ironman Western Australia 2011 or Ironman New Zealand 2012. Fox has been coaching several Singaporean triathletes over the last few years; his popularity being that he is highly accessible, and he is passionate about developing his coachee’s athletic potential. In subsequent days, I will post some of the Fox’s pre-race, motivational pieces he submitted over the years. Enjoy!

Craig ‘Fox’ Holland resides in beautiful Nelson Bay, Coastal Beach Village in New South Wales, Australia. He represented Australia in both the Olympic Distance as well as Ironman distance in the World Championships in Kona, Hawaii in 2005. He is the holder of many age-group triathlon awards. Since 2004, Fox has coached dozens of executives on how to start their training for biathlons, triathlons and endurance races. He has helped his students and neophytes realise their personal dreams of completing their first triathlon, open water swim, marathon, and Ironman triathlon. He was an aircraft technician in his previous life, and is now an International Management Consultant/Trainer.

Craig Holland and Enrico Varella were in Nusa Dua, Bali for this interview. We were seated on deckchairs by the swimming pool, watching the waves plough the shores mercilessly. Fox’s skin showed a crispy, sun-kissed tan, of having spent three weeks surfing 6-foot waves. As planning and coincidence had it, we met up with him and his family (wife, Sue; sons, 16-year-old Cameron and11-year-old Mitch). We chatted about his 10 years of working on projects in Singapore, his admiration for Bruce Lee (whom he finds most inspiring as an athlete), and his yearning to qualify for Kona in his new age-group of 50-54. By the way, years of competing in endurance sports has taken its toll on his joints, and he has undergone reconstructive shoulder and knee surgery. In spite of his condition, he enjoys racing and the camaraderie his sports bring to him. 

Seizing the day, this interview was developed further with mobile technology (Skype and electronic mail) since we were nomadic executives.

Enrico (EV): What are your professional views of coaching?

Craig Holland (CH): I believe coaching should be personalised to the individual needs, with goals set higher than the coachee's expectations. 

Quite often, we set goals that under-estimate our true potential. I'm don't mean un-realistic/un-achievable goals, but challenging enough to make the coachee exceed their limitations, physically and mentally.  You want to put/see that sparkle in their eyes where the coachee actually thinks…

Yes, maybe I could do it. Wouldn't it be great if I did? I think it is possible with more dedication and refinement. If they can do it, so can I. Why not? I'll show them.

EV: What are your personal views of coaching?

CH: Coaching should be a two-way relationship of trust between the coach and the coachee. The coach has to be willing to loose to the coachee at times to achieve a win in the long term. The biggest compliment to the coach is when the coachee becomes more skilled at the practice than the coach. This reminds me of your favourite Zen saying: "When the Student is ready, the Master will appear." Correct?

EV: That is correct, Grasshopper! What is your experience with coaching executives, internationally?

CH: I have been involved with coaching executives internationally for the past eight years in Australia, Asia, The Middle East, and Africa. Whilst there is a large diversity of cultures between the countries, we humans "yearn to learn" and are willing to listen and change behaviors if they can see the benefits. It is important to identify the improved skills and how they will change the coachee' s work/life harmony.

EV: When does it work best?

CH: When the coachee has not had the chance to learn bad habits. When the coachee has the time/infrastructure and support systems in place to allow them to practice, refine the skills with continuous guidance/feedback and reassurance. It also helps if the Coachee has constant exposure to experts/masters in the field to model excellence. Seek out what the best do and learn from them.

EV: When does coaching get challenging?

CH: When the coachee does not see improvement in their performance immediately and they become de motivated. Loose focus. When the coachee wants to change but does not have the support of their supervisors.

EV: How do you measure the impact of coaching?

CH: It is important to initially identify the coachee' s skills/abilities and then set sub-goals/milestone/challenges for them to achieve along the way.

EV: How do coaching triathletes tie in with your coaching of adult-learners and executives?

CH: You need to believe in yourself, and have the right mindset. When coaching executives try to get them to believe they do have the capabilities/talents to achieve. I often use stories of athletes I have known/coached that could only dream of taking on a triathlon or Ironman. But with perseverance, dedication and guidance they have climbed their mountains.

EV: Which are two of your best coaching stories?

CH: I have many great success stories involving both business and sports.

One recent success story involved working with Nokia; I have been responsible for training Nokia Manager's in the Middle East, South African and Asia. It is a Leadership program with an emphasis on Psychological Profiling, Coaching and Change Management with three post-course virtual coaching sessions. One particular manager was very stressed out about their failing relationship between his Boss and work colleagues. They stated that they had no work/life harmony and that their relationship with their partner and young child was also suffering and that they never had time to exercise or play sport. The Doctor had also commented about their raising blood pressure.

After working with the manager we discussed issues about their individual personality preferences, their staff's/Boss’s personality and management style and what work/life harmony would they like to have? Over the next three months the manager implemented many changes, such as instigating regular focus groups between themselves and work colleagues, prioritized their work commitments, did not micro-manage staff anymore (which gave them more time for other duties). They had also joined a local gym with their partner and were dedicating time to watch their children play sport one night a week and on the weekend. Their boss had noted the changes and the manager had recently been offered a promotion.

(continued on next post)…