Preparing For Your First Ironman Triathlon (IMWA), Part 1

Leadership Lessons From: Clifford Lee, Kona-Finisher (Ironman World Championships) 2012 & 14-time Ironman finisher

Mahalo Enrico!!!

The theme for this year's Kona is 'Aa Na Maka O Na Aa'. It means 'The Sparkling Eyes of My Roots'. It's a meaningful theme to remind us of our roots! No matter how successful you are, think back on how you started...think about your roots.

The Voice of Ironman, Mike Riley.

On 2 December, this will be my third Ironman Western Australia. I completed the first two in 2006 and 2008. Initially, this was a standby race if I didn't make it to Kona this year. Since I had to suffer a DNF (Did Not Finish) in Ironman Texas 2012, due to an accident on the bike leg, I will be doing this race. This would be my 20th time at the start-line. On successful completion, it will be my 15th Ironman; a goal I set for myself back in 2006, i.e. to complete 15 IMs by age 45. I am on-target.

As you would have known by now, I take my sweet time for each IM except for those with 16-hours cutoff times. *Laughs* I do swim in my office, on alternate days, to cushion bike and run sessions. I joined my colleagues in the SAF healthy lifestyle runs every week, except when I have to cover longer distances.

For bike training, I rely on Mandai-LCK loops and my Desaru, long-haul, rides. I must say those Desaru rides contributed to many of my IM successes, including the recent Ironman World Championships in Kona, Hawaii. As an average-man-on-the-street, this is what I can do for my IM adventure, bearing in mind that I am a single parent with two great kids to focus on. Ironman Western Australia 2012 will mark a temporary end to these endurance adventures. There will be no more races in 2013, as my son is having his PSLE examinations. But then again, I do have some urge to do one more IM, say end-2013, when my children’s exams are over.

To me, race day is really just a day of experience. The experience you get is really how much preparation you have put in: Setting aside organisation efficiencies. Great experiences from an Ironman race are absorbed only by a clear and steady mind. A good and clear steady mind comes from good race preparations. I do a lot of mental rehearsals before each race. I familiarized myself to the race location and course, via satellite pictures and street pictures. I study weather (temperature, and wind directions) and course elevations prior to each race. These are useful tips to prepare your race in the right direction.

Do not listen to people who scare you about the course. Trust your Inner-Self. Trust your training preparations. It will be a fair ending, if you have put in the requirements. Good luck!!!

Sporting Excellence At Any Age

This piece comes from my triathlon buddy, David Chambers from Dubai. It is  a story about veteran excellence in sports. Cheers, mate!

Just so you know an Ironman is a 3.8km swim, 180km bike, 42.2km run and the cut off is 17 hours...ENJOY!

In October, Hollander eclipsed Robert McKeague as the oldest man to finish in Kona – at 81 he came across the line in 16:45:55. Hollander believes there are few keys to his longevity – both in sport and life:

1) He stretches every day.

2) Anaerobic training. “You need to push yourself,” he says.

3) “There are no fat old people so watch your calorie intake,” he writes on his website.

He also feels that triathlon is a great way to remain fit and healthy as you age. Here’s another quote from his website:

Especially for the older athlete, this form of competition (triathlon) is most beneficial because it involves several completely different disciplines. The swim gives you better upper body and improves the core strength. The cycling is great for a non-weight bearing aerobic work out and finally the run is certainly an aerobic work out. Now you move from one to the other sports, as your training requires. If a minor injury occurs you can keep fit in one of the other sports. The advantage for the older athlete is that you are training the whole body. If you are young you excel at one sport but as you age, if you put too much localized stress on the skeleton and muscles they break down and falter. If you have multiple sports you will have the likelihood of better overall health. In addition Triathlon encourages the older athletes and provides awards up to any age that can complete in the allotted time usually 17 hours for the Ironman.

81? Finishing Kona? Are you kidding me?

On another note, Singapore’s younger uber-marathoner and SEA Games gold medalist in triathlon, Mok Ying Ren (a future medical doctor) made it a three-peat in the brave defence of his national title. His story is inspiring for the way he made his recovery from race-related injuries.