Preparing For Your First Ironman Triathlon (IMWA), Part 4

Leadership Lessons From: John ‘Cookie’ Cooke, Perth-based lawyer and committed endurance athlete – 8-time Ironman finisher (5 X IMWA).

IMWA is a great race for the beginner. But like any Ironman, it is an endurance race and it is about preparation. The next six weeks is crucial and, hopefully, they would have had a solid block of training behind them. I think a 4-5 month preparation is necessary. In no particular, order my quick thoughts:

The key suggestions, now, are to do at least 2 long rides of 5-6 hours and some long runs.

Start planning and writing down a nutrition-plan and practise it. Work out how many calories and electrolytes you will need with hydration, and practise it. Be flexible to test it against a very hot day and a very cold day, although for the past few years IMWA has been a warm day.

A Singaporean, John races in IM Singapore 70.3 when he can.

Do practice some open-water swims. Most triathletes still have issues with the swim leg, and I still need to get a lot of practice in the ocean before I am comfortable.

Basically, the more preparation you have the more you will enjoy the race, and the faster you can go without bonking.

In terms of the mental side, like any problem that needs to be solved, do not focus on the whole problem (race) for it can be daunting for any first-timer. It is a long race, and so just start to think and even visualize the different legs, how you plan to start in the swim, and where you are going to position yourself. In the ride, visualize riding, getting into a routine of eating and drinking, and trying to maintain a pace that is suitable.

John completed the challenging Ironman Lanzarote, Spain in 2011.

Where possible, always drive through the course for the bike leg. Get your bike serviced, before the race and make sure you have all the equipment you need. Make a checklist.

Most of all – enjoy the experience. Too many participate because it is on their bucket list of things to do. Whilst the race is important and finishing is important, it is the training, and the day itself that enlightens us about testing our self. Each race is different, and how we react will be different, too. Have a Goal A, Goal B and Goal C. Set targets that are realistic and achievable. The aim is to finish, and then to get a PB in each leg, if possible.

Preparing For Your First Ironman Triathlon (IMWA), Part 3

Leadership Lessons From: Teo Hui Koon, Educator and 2-Time Ironman Western Australia Finisher

I think of all of us, I have the least number of finishes. I did IMWA twice in 2009 and 2010; and the inaugural Challenge Cairns in 2011. Had signed up and prepared for Ironman Japan in June 2010, before it got cancelled one week before the race due to the mad cow disease epidemic. This year will be my third attempt at IMWA.

Photo-credit: Richard Leong

I usually train 5-6 months prior to the Ironman triathlon, as I believe in doing my best. The reason being: Ironman is an expensive overseas race, and having spent so much on it, I will want to be as prepared as I can and make sure it counts. After all, I only travel for Ironman races, and nothing else.

Everybody knows that WA is a flat course, but Ironman is, in no way, easy. Regardless of what many say, this is still a 3.8km swim, 180km bike and a 42km run – done, consecutively, with no rest in-between. I have seen how many who are great in any of one sport, but do not do well in an Ironman. One rule of the thumb which I learn from my Coach, Craig ‘Fox’ Holland – it's about knowing how to be patient in the race and not be aggressive in any one of the discipline. I will rather play it safe and end strong with energy left in the tank, then running half the race with an empty one.

This may be my 3rd attempt at the same location, but I learnt to respect the Ironman distance triathlon. There are many things that can change the race for the athlete. I will not go into the race thinking I know the course well enough. There are weather conditions that will change the race, perhaps, like more current and stronger winds on the ride.

Preparation comes in three forms: Physical, mental and mechanical. We all know that we need to train the physical bit. But the mental side is just as crucial. Remind yourself to ignore the little devil telling you to give it up, that you can't do it at the swim start; during the bike when your quads are burning from the 6-7hrs of pushing the crank; and the cramps that will occur at the strangest parts of the body during the run. The mechanical: yes, do service your bike AND bring it out for a ride to test it out. You wouldn't want the bike to have brake-rub, or any mechanical failure during the race. Yes, I have experienced the brake-rub for a good 90km, before – in my first Ironman. And believe me, it's not something you will want to experience: Because, it will totally wreck the confidence during your run.

Photo-credit: Le Giang

And having said all these, soak the atmosphere all in, when you enter the finishing chute. Nobody can experience that for YOU. And enjoy THAT moment. Because YOU deserve it! All the hard work, all the sacrifices, the early-morning training, the huff and puff sessions on the track or on the trail, the sun on your back while riding – and the list continues. Remember: YOU ARE AN IRONMAN!

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!!!

Pedantic & Purposeful Preparation for Switzerland

I use Social Media 2.0 in a variety of active ways. My preferred applications include Twitter, Facebook and Blogspot. I use these tools for learning, sharing and building online and face-to-face relationships. I gratefully appreciate the opportunity to sense and recognize different perspectives from the experiences of others. Seek and ye may find. Ask and you may learn. Apply and you will realize through your experiencing, reflection, genuflection and insights.

In recent weeks, I have interviewed my Ironman friends (Reeves Lim, Neil Franks, Walter Strach III) who completed Ironman Switzerland since 2007. I have learnt that the bike course used to be three loops, and it will be done twice this year. The run course is relatively flat around Lake Zurich.

Most of my questions revolved around the ride, including two climbs known as ‘The Beast’ and ‘Heartbreak Hill’. As such, I have focused on building my riding strength, so as to ensure more resilience during my marathon. To earn my sub-4-hour marathon, I would have to not only improve my run but also to ride strong and not be fatigued. I recall the challenging times and experiences climbing in Ironman Lanzarote in 2008 and 2010. My lack of training and experience riding hills, led me to my longest race rides and a compromised marathon time. I took 4:44 to complete my marathon last year on the Canary Islands.

Running my ass off, for the final sprint into the finisher's chute. A tactical race (and tempo-training run), I had to start near the line and complete first. In terms of nett timings, honorable participant 5240 ran slightly faster than I. However, I placed a position ahead of him. Congratulations, mate! That's the way races go.

The past two weeks, I have earned my personal bests in training and racing. All my races are strategically arranged to allow me to peak on-time, and develop my sense of competition. My A-race is Ironman Switzerland (15 July), and so I need to be in my A-Game, with my A-races supporting my preparation. All the racing and [mostly] solo training will, hopefully, converge to a surprising finish, with memorable milestones throughout the race period. My friend, Dex Tai will be doing three back-to-back Ironmans beginning next weekend. It is part of his Cause and charity of choice, while I will be using my race to promote my Causes. I am grateful for my current fitness, supportive community, and dedicated family for allowing to achieve my performance best.

Another training run, a month ago. I used this race to assess my relative fitness for the 21K. A marathon would have affected my recovery and recuperation. I was pleased for holding this pace and still earn a sub-1:40 finish. My ranking was still top 1-percent of the field!

Leadership Lessons: Do your homework. Research thoroughly, interview comprehensively, and study the course assiduously. Mental rehearsals can help you create a sense of familiarity and déjà vu. Training is the ‘done that’ while your attempt is the ‘been there’. Create simulations to achieve a ‘been there, done that’ sensation. Make your training sessions tough enough without scaring yourself. Enjoy the process/journey.
Photo-credit: Running Kaki

Efficiency & The Time-Crunched Athlete

Being efficient is the key. Efficiency is the value of reducing wastage. It is not merely about doing things fast, often mistaken for efficiency. Expediency and effectiveness are factors in this simple equation of being efficient.

1) Planning and organising

Where will your training take place? Proximity and ease of access is critical. Will you be doing your core-strength workout at home, or at the nearby fitness park? You can do a warm-up jog to the park, then do your exact sets based on your prescribed menu of exercises. If riding, factor in warm-up and cool-down time, so you are not late in your appointments, thereafter. Today, as planned I did a 60-minute pool-run, and this evening a 105-minute ride/60-minute swim 'brick session'.

2) Specificity of Sports

You can do one type of exercise, or a combination. Squeezing in too much into one workout may be counter-productive. Our body responds specifically to the type of activities we do. Type refers to any of the platforms of fitness including flexibility, aerobic, anaerobic, strength, power, agility or balance. For triathletes, you need to do 2-3 sessions of each discipline depending on your next race. For maintenance, two sessions of each discipline will be adequate to provide the ‘training effect’. It is akin to musicians practising occasionally once they have mastered the chords/keys. Amplify the workouts to three each before a half-Ironman or full one. Rule of guide: one workout for endurance, one for strength, and one for race-pace. If you are training exclusively for a marathon, you can still incorporate cross-training. That is why I run only three times a week, and I rarely exceed 40-45K in total mileage. My base fitness allows me to train with less chance of injuries, and I enjoy integrated fitness from my swimming and riding.

3) Stay focused on your goals

What is your intention of training? Is it to complete a race, earn a personal best time, to maintain basic fitness, weight-management, or to enjoy more vitality and vigor? Every session, however long or short must serve its purpose. You must also inject a modicum of commitment to completing the sessions you set out to do. Excuses are easy to formulate, however when they accumulate can/will impair your progression. There is no reason you cannot achieve more, with less (more concerted, focused and scientific approaches) sessions (total hours). Even a short 30-minute home-workout can comprise proprioception (balance) work, core-development, muscular strength, flexibility and anaerobic/power work.

Leadership Lessons: How do you organize your life? How much planning and preparation goes into your day and week? How efficient can you be at both your profession and pastime? How do you pack more bang for your buck with your time? By the way, I wrote and published this piece in 25 minutes after helping a friend remove her pedals from a road-bike.

‘Twas the Night Before The Race

The 24-48 hours before a long endurance race is crucial. Being mindful of your last days of preparation matter as much as the months of training preceding the race. Here are pre-race considerations that may spell the difference for a tough or tougher race.

1)    Lay out your race attire: race-bib, race-belt/fuel-belt, champion chip, water-pouch, visor, shoes and socks.

2)    Ensure that you have adequate calories through energy-gels and energy-bars. You can store bottles of energy-gels in the refrigerator overnight. If you like, you can mark volume (one serving) levels with a permanent-marker.

3)    Bring salt-tablets in case you suffer electrolyte-related cramps. Store them in a Ziploc bag.

4)    Pack your special needs bag if one is available with extra race attire, towel, and caloric assistance.

5)    Smear Vaseline or body lubricant (when you dress up) to reduce chaffing or abrasions.

6)    Have the most sleep at least two nights before. Pre-race anxiety usually robs you of restful sleep.

7)    Hydrate fully 24 hours ahead of time. Drink enough fluids including sports drinks.

8)    Avoid spicy or irritating foods and condiments. Avoid high-fibre food 24 hours before the Big Dance as gastro-intestinal (GI) issues may surface due to abdominal massaging effect.

9)    Clear your bowels as often and as much as you can, including before the race.

10) Stretch your muscles, and avoid deep tissue massage within 48 hours of the race. Raise your legs and stay off your feet as much as you can the night before. If overseas, no shopping the day before!

All the best to those attempting the adidas Sundown Marathon 100K run on Saturday evening. A big shout out to Victor Chan and Ng Lap Huan! Enjoy your long night out, and more aerobic efficiency to you.

Taking Care of Risky Business

After a week of stress-inducing disappointments from my online travel-ticketing agent, I managed to amend my flight details. I now arrive one day later than planned, and three days before the Big Event in Lanzarote. Such is life and we learn to accept it with initial frustration and annoyance.

It is official that the inaugural Ironman China in Tianjing has now cancelled its swim leg. Having experienced my first non-starter in the watery stage at Ironman New Zealand in 2006 (90-100kph winds) and IM Korea 2006 (choppy, white-water, sea conditions), I have learnt to live with emergencies and exigencies. Peter Principle is always operating in the background. Guano happens! Time to convert it into manure or organic fertilizer! With the additional day, I can ensure I leave no stone garden unturned in my packing list, and enjoy another good night’s sleep (and naps) on my own bed at home.

Over five years of Ironman and marathon racing, I have learnt to bring extra, just-in-case stuff (nutrients and equipment). Other than flammable or potentially-explosive items like CO2 cartridges, I bring all my equipment and food I need for race-day. The costs for buying forgotten items at race-fairs may be punitive. In a foreign land, with no other nationals racing with you, you may have to travel with a tyre-pump, patch-kits, and your own assembly tools (traveling with a Frequent Flyer who has 20kg excess baggage certainly helps!). You are your own bike mechanic, race advisor and meal planner. If you have peculiar race rituals or eating habits (or condiments) prior to the race, ensure that you bring enough and clear with custom officials as you enter the immigration gate. Declare or denounce – that is the convention.

I now bring my own race-day food as I may not agree entirely with that offered at aid-stations. Energy gels and Special Needs food are your personal preference. Use what you trained with and bring enough. Apply the Plus-20 Percent Factor: on a particularly bad day, your need for energy and nutrients will increase. You tend to consume more calories in cold climates, raining days, rolling terrain and a bad section of the race.

Through years of planning, organising, directing and control (PODC) I have learnt that we can implement entry and exit strategies. We create options for ourselves when we also factor in seemingly uncontrolled factors. There is no stopping Acts of God, cancelled flights, baggage theft, and staff going on lunch-breaks or union-led strikes. We do what we can do under the circumstances, and seek assistance wherever we can. I am sure we know enough people, within our span of Six Degrees of Separation, to be able to consider our next route of advance or retreat. There is always a solution, or somebody with a solution.

The weeks leading to (and possibly after) an ultra-endurance race such as marathons, Ironman triathlons and ultra-marathons can be risky. Our immune system may be compromised and we can get ill. Colds, coughs and flu may be the repercussive effects of taxing our body’s stress hormones. Increase slightly your intake of vitamin C, B-vitamins (to calm us down), zinc, antioxidants (from natural sources), water, L-glutamine, and protein. Reduce stress as much as you can – however, avoid getting fussed and flustered in the process.

As we load up on training, we need to ensure a corresponding increase in nutrients and sleep. There is no one single Secret Formula, however there may be many formulae we can apply in this mega-formula. Stick to the Basics, and then some. Go back to nature – that is, eat natural foods, cooked within your control, and not tainted by the glamour of food science. You don’t have to be vegan to learn useful things from them. Learn how to eat fresh, prepare safely, and eat wisely. Avoid biting off more than you can chew. Anything more than a mouthful is a waste! But I digress…

If it is your first time as a triathlete…live and learn!

Preparing for Your First/Next Ironman

For those doing your first Ironman triathlon in China in May, congratulations for taking the next big challenge! Here are considerations for your race preparation:

1)    Continue training despite it being a month away. Start tapering in three week’s time. Less is more - you will feel stronger and pumped up. You don't want to be as flat as Dave Scott's Coke on his marathon.

2)    Your immune system is highly compromised when doing long mileage. Ensure at last 7-8 hours of sleep per night. Nap if you feel you need it. Sleep is the best ‘anabolic’ (rebuilding) activity.

3)    Increase your protein intake. Recent research indicates that we may need more than expected. Focus on whey protein without artificial sweeteners; avoid isolated protein supplements. Soy protein is not useful.

4)    Your need for immune-boosting nutrients will be significant when you do long rides and runs. Ensure adequate water, vitamin C, zinc, glutathione, glutamine and herbs (such as Echinacea) to boost your immune system. 

5)    Reconfigure your bike if it is causing you discomfort. If it is a hilly route, opt for a compact crank (with the right gear ratio). Get your bike fitted if you ache in the wrong places, or feel injured. Use a road-bike for a hilly course; use a tri-bike for a flat course. Service your bike early (the last-minute, queue at your favourite bike store may be paranoid-long). Replace old tyres with new ones before the race; replace soiled and flared bar-tape. Review your drink-cages; tightened loose screws if you are using rear-seat cages (example: X-Lab). ELIMINATE TECHNICAL DISTRACTIONS!

6)    Train as if you are racing: start using your race nutritional support. Time to invest and evaluate how you feel when you ride and run with electrolytes, energy gels and drinks. Can you consume one packet of gel every 20-30 minutes? Do you require more calories on your ride, so as to be fresh on your run? How much fluid will you need? Stick to the same brand of energy and electrolytes that you trained with.

7)    Check that all your instruments are working correctly. Get fresh batteries for your odometer/speedometer, heart-rate monitor and digital watch. Ensure that your cadence, speed and heart rate can be detected. Keep your mathematics to minimum, so you can focus on other important matters like your safety, nutrition and race tactics.

8)    Ensure that your swim equipment is more than useable. Ensure that your wetsuit fits well (not too loose to be waterlogged, or too tight to be a pain to wear) and is free of fingernail tears. Patch any tears (seek a professional if you don’ know how). Bring body lubricant or plastic bags to facilitate suiting up. Have two goggles that have been tested; swim in them in both pool and the sea/lake to detect potential leaks (it can happen when you scrunch your face in stress during a swim).

9)    Get ready: have your bike-shoes/cleats locked into your pedal. Practise mounting on/off your bike. Use quick-laces (or elastic) for your running shoes. Practise your T1 and T2 transitions during training. Think change parade in the military!

10) Have a list of things to bring and do. Review this list. Follow the list. Request your traveling partner remind you about contents of this list.

Enjoy and appreciate your preparation stage. You have done the miles. Now time to enjoy the fruits of your training. It will save you heaps of time, and present better overall performance for you!

Do You Dare To Dive Into The Deep End?

Fear can cripple the best of us. It affects us physiologically: mentally, physically, and emotionally. It can appear in many ways, and affect us to varying degrees of impact on our performance, and being. Fear seizes who you are, and strangles the life and creativity out of us. Fear has been described as an acronym for ‘False Evidence Appearing Real’. Fear activates our lizard brain, and engages our instincts and automatic responses.

Fear can come in various forms. Fear can come from being unprepared or ill prepared. It can show its face through selfish behavior. It can express itself in thoughts, words and deeds. I have seen the look of abject fear of participants before the Ironman swim, and it can be infectious if you allow others to spread their fear to us. It can cramp our style and weigh us down – not a good sign before a deep water swim.

When staff make our lives difficult, they may be suffering from fear; they feel threatened. They express this discomfort as useless behaviors, and they impose this fear on us thinking it will dissipate from their bodies. However, the fear may escalate when we do not behave the way they expect us to, that is, in reciprocal fear. Defensive behavior tends to be an unnatural response to somebody else’s fear.

Stay cool. Be prepared. Think through your options. Run scenarios of ‘what if’. Train for a race well. If you run competitively, train on different terrains, elevations, distance and speeds. Treat your injuries as potential weaknesses can hamper your clarity of thought. Work on your core muscles so that your strong spine keeps you centred in all sense of the word. Being strong translates to aspects of your personal strength and fortitude.

Work with your fear. Never let it possess you wholly and uncontrollably. Embrace it if you must, but you need not fear it. Take the plunge. Winston Churchill said: ‘There is nothing to fear except fear itself.


Photo-credit: Pauline of AniMIles (Was I over-prepared for the 84km run last Sunday?)