Staying On Top of Your Game

‘I once met a renowned farmer. He was the top in his field. He was the only one.’

How long can you be number 1? Numero Uno? The Chief Poobah?

Maintaining your position or status is one thing, maintaining your performance is another. Performance does not stay static, unless you are experiencing the doldrums or nadir due to injury or illness. That is why we talk about peak performance, timing it to coincide with a major race or competition. We can miss the mark because we failed to time our peak performance. That accounts for the observation that we tend to be fitter after a major race, than before or during it.

How do you stay at the top of your game?

Consistency is one major factor that contributes to prolonged time at peak performance. Repetition and regular practice makes for more perfect games. You may not always bowl Perfect Games (300), yet you can create a sense if readiness and responsiveness for each opportunity. Luck is a term to describe flukes and aberrations of normalcy; you cannot fake poor performance.

The other factors are determination and dedication. Stay committed to your cause and purpose. Reduce your procrastinations. Motivate yourself to do what you set out to do. Keep your eye on the game. Be on the ball. When the going gets tough, keep going. If you can’t secure a personal best timing, then go for the completion. A Disqualification (DQ) has more permanence on your disappointments than a less-than-expected outcome. Do your best. You best only matters.

Like an approach to athletic excellence: go as fast as you can for so long. This may work, as long as you are mentally and physically ready to take on your best, and with the best in your field.

Committed Consistency Is the Key to Performance

Keeping the good habit up is key to your personal success in sport, business and in your career. However, commitment is critical to sticking to a plan of action/activity, however the plan is based on activity rather than sightless, rigidity.

Yesterday, I rode for 90 minutes in the early morning and did an hour’s worth of swim drills. About 24 hours before that, I did a 5K cross-country time trial, so my body was in need of a recovery mode, and thus I slept in this morning instead of doing a 90K easy ride. Without much regret, I will swim and do a core strength workout this evening. The restful sleep did do my body some good, as I did not feel sore anymore. On my favourite riding circuit yesterday, Belinda Granger and Justin Granger greeted me – it was a pleasant surprise. The 14-time Ironman winner is in Singapore with her husband to conduct private training clinics before her assault on Ironman 70.3 Philippines. I first met the professional triathletes-couple when Belinda won Ironman China; I got the check-in staff to waive their excess baggage since she was the champion.

I spoke to my friend, David Chambers who is in town for a month. He did very well in Ironman New Zealand 2010, earning a sub-12 hour performance. He trains under Gordon Byrn, who is co-author of ‘Going Long’ – a book on training for ironman distance. Gordo’s advocates little high-intensity training, and focuses on consistent training (do something every day, even if it is stretching or core strength work) and sticking to a manageable pace. For instance, ride 120K (in sets) however at a similar heart-rate/intensity throughout each set. For strength training on the ride, push up the gear and stick to the same cadence. If you want to run fresher after the ride, you need to have strong riding abilities.

As I shared earlier this year, my running improved with my new approach of three runs per week: one 21K or a two-hour run, and at least two 10K run. All my runs are either at tempo, and may include off-road running. I monitor my sessions on my Garmin 310XT, and used my Rate of Perceived Exertion (RPE) and ‘feel’ to gauge my intensity. My new motto is: Run less and perform better!

Coach Jon Ackland said in his lecture in 2006 in Taupo: Swim, warm-up. Ride, warm-up. What you are preparing for is the marathon.’

Keep up the habit. A little goes a longer way.