Showing posts with label strategies. Show all posts
Showing posts with label strategies. Show all posts

Thursday, September 8, 2011

I’m Here To Win (Chris McCormack): Book Review

Chris ‘Macca’ McCormack is a world champion triathlete in both the long-course (such as Ironman) and short-course (Olympic Distance). He is also a two-time Ironman Triathlon World Champion (2007/2010). You may wish to read it to get a better grasp of one of triathlons most successful, and controversial champions.

If you read between the lines of his smack-talk, Macca reveals his mental strategies for staying a tour de force as a competitor, as well as his tactics for managing his adversaries in competition. He is the ultimate mind-game specialist after Muhammad Ali, the boxing legend – who Macca modeled his attitude after. Macca plays mind games very skillfully and with pronounced purpose. He begins with the end-game in mind.

Macca’s clarity of purpose echoes that of reality television series ‘Survivor’ where some less popular personalities utter, ‘I am here to win, not make friends!’ Described by his fellow competitor as brash, arrogant, cocky and loud, Macca is an extraverted sporting personality who has consistently backed up his talk. Interestingly, he won his second world title last year at the ripe age of 38 – probably, the oldest winner in the history of the Ironman race in Kona, Hawaii. Even his naysayers and harshest critics have to take a step back and review their criticism of him.

I enjoyed the biographical feel of the book – it is in Macca’s voice and lingo. One of the highlights for me was how he planned and prepared for his Ironman wins in Kona after a disastrous debut in 2002. At times contrarian, and at times disciplined to the bone, Macca describes it all – no holds barred. The extraverted Macca is fiercely competitive, abundantly misunderstood by competitors and the media, and yet respectful of his community. How he expresses his values is worth considering, whether it is his brutal honesty or deep respect for his opponents. His strategy on how to give constructive feedback (in public and in private) is an abject session in itself. He is also a hungry learner and he draws upon different sports to apply their strategies (including nutrition from bodybuilders, and the 4-set approach to swimming a day before a race). Macca’s profile is: one part athlete, one part student, one part coach, and one part strategist.

Interlaced within the chapters is his resume of achievements especially of his early years as a short-course specialist. Punctuated throughout the book, especially as a summary of key points, I’m Here To Win provides Macca’s (W)INSIGHTS – cliff-notes for his strategies. There is also a 16-week, professional athlete (‘who have the time to train and rest’) for an Ironman triathlon. Macca, however, cautions that it is a tough approach. He is also quick to remind us that he does have easy days and emphasizes rest after the 'key set' is done. Described as ‘fluffy training’ by his critics, Macca defends the need for rest as he has never been injured in his entire career. He calls his main training the ‘skeleton’ and fleshes it out with deliberate flexibility. The many examples, drawn from his competition experience, give meat to this book. There are behind-the-scenes conversations, including his relationships with the titanic Teutons, Faris Al-Sultan and Normann Stadler.

A full chapter is devoted to his motivations, including a touching tribute to his mother (of Maori descent). His chapter on his 2010 Kona comeback (Chapter 10: My Masterpiece) is a thesis on how his completely different approach to his mental game. Macca’s gameplan was flawless during its execution, which led to a perfect day and one of the most exciting races for a long while. I think it matched his 71 seconds lag behind Normann Stadler in 2006, where he came in second. Certainly, 2010 was where we were treated to a glimpse of what the ‘Iron War’ (Scott-Allen showdown) was probably like: the handshake, the few words uttered, and the crucial ascent up the final hill.

Buy it, read it a few times, and apply parts of his strategies that you are comfortable with. It is also a fun read that honestly delves into Macca’s mind, myth, and his methods. Macca is like a WWE superstar (in three disciplines), without the make-up and over-the-top antics. No-holds-barred, bold, courageous, honest and poignant: the stuff that sports legends are made of.

Saturday, July 30, 2011

How To Run Faster At Any Age

Here is a compilation of my ‘methods behind my madness’ in one of life’s most natural activity: running. Jogging and the shuffling of feet count as running – avoid letting anybody tell you otherwise.

1)    Run barefoot at times, especially when you forget your shoes.
2)    A few minutes of running is better than procrastination. Weight-bearing exercises like running and walking help our bodies build stronger bone density.
3)    Add an extra kilometre every week. In 52 weeks, you would have theoretically done a minimum of 52 kilometres in a workout (equivalent to a marathon).
4)    Run with other runners to stay motivated.
5)    Run alone to build focus, awareness of your surroundings, and designing your own runs.
6)    Run for fun, or run faster. Seriousness has no place in the pastime called running.
7)    Race occasionally to test your fitness.
8)    Benchmark yourself against your run group, age-group, race, or internationally.
9)    Enlist a coach, who is either still running, competing or was a competent runner.
10) Learn from others: Seek those who have made the most progress recently and learn from them. We can also learn from those who were injured, and recovered.

You can tweak these strategies, or substitute your own. Everyone is a snowflake. We are all truly unique and unusual. There will be moments where we are surprised, or will surprise ourselves. Go for a run!

Monday, July 25, 2011

New Goals, New Strategies and New Commitments

I have seriously reviewed my endurance training system while evaluating my fluctuating racing results over the past year, and decided to realistically go back to fundamentals. Parallel to this, I have evaluated and reviewed my current training and racing strategies.

Fundamentals include the basics. These are foundational knowledge and applications that can help enhance our capabilities. If we stick to them, we seldom go wrong. Despite calling them the basics, we still need to get them right and execute them correctly. For instance, develop proper technique before speed and be injury-free before performance.

I have worked on recovering from minor injuries due to overuse and weak core muscles. My (first-ever case of) plantar fasciitis is clearing up with my diligence and discipline doing core stability workouts, circuit training and kettle-bell workouts for strength building. I have resumed running on Vibrams Five Fingers (VFF) to strengthen my ankles and soles although I read that Barefoot Ken still thinks that any footwear (however minimalist in properties) is still supported, as your feet do not have a complete feel of the ground. I am still experimenting with his approach of: ‘Start barefoot, then transition into shoes.’

My running is coming on strong, however I have reduced it to allow my riding and swimming fitness to be brought up to speed. My new schedule for this racing season include:

1)    Three rides a week (comprising two higher intensity rides, and one long ride).
2)    Focus on swim-specific drills, mainly on exact form especially flotation, gliding, breathing and sighting.
3)    Include one or two, twice-daily, split sessions for one of the three disciplines.
4)    Observe better nutrition of a natural diet, supplemented with protein shakes and antioxidants.
5)    Train with a fast group or squad once a week (for all three disciplines).
6)    Sleep at least 6-8 hours a day, and earlier.
7)    Race selectively, and select my A-races with more discernment (Bay Run 2011; Standard Chartered Singapore Marathon 2011; Ironman New Zealand 2012; Boston Marathon 2012?).

How do you put your expensive wetsuit on correctly? Carelessness and ignorance can cost you when you damage it with improper suiting up methods. You may even reduce your cost of using additional accessories just to slip into something ‘more comfortable’.

This is a very good blog by M. Rameshon, Singapore’s current record-holder for the full marathon. You get scientific insights with tacit wisdom and experiences of a seasoned, and still very active and capable competitive runner. He is the coach of some of our fastest age-groupers in the marathon.

Have a good week!

Saturday, November 13, 2010

Quote Me on This!

"Running is about more than just putting one foot in front of the other; it is about our lifestyle and who we are." Joan Benoit Samuelson

Quote.

The above quote came via one of my Twitter friends, who captured the quote from one of the world’s best marathoners. I love quotations, as some of these eventually merge into my cache of internal or external mantras. Mantras are usually quotes that are recited in repetition, or become clichés through time if these are habitual verbal spouts. Famous people tend to be quoted often, through their writings or public interviews.

Quotes are interesting verbal utterances. In journalism, you may be familiar with ‘Don’t quote me on this!’ and wonder why they do. Usually, the best stuff is often not quoted (but appear in print, nonetheless). Quotes may include wise sayings, or words of wisdom – drawn from tacit wisdom and experience. Quotes are distilled knowledge, filtered finely through time. It is précis writing at its verbal best.

Blogs are archives of open quotes. The writer expresses his or her own thoughts, musings, random thoughts, babbles and sharing. Certain, random outbursts of unbridled thinking can lead to humiliation and shame. Never accept a quote provoked in a moment of emotional outburst. It can be raw and unsavoury.

In an abstract sense, quotations may conceal personal strategies for success. Virgin’s Richard Branson’s ‘Screw it. Just do it!’ suggests that at times we should be proactive and decisive, and not hesitate. ‘The journey of a thousand miles begins with the first step.’

Which quotes keep you moving, one step in front of the other? Which quotes activate you into action? Which quotes sustain your actions and passion? Which quotes remind you to stop, take stock and smell the roses?

Unquote.
******
'Status update: Sprained my right wrist last Wednesday before a ride'; rode on adrenaline for two more hours until I responded to body's shocked state. Applied RICES and rehabilitative interventions. More mobility, markedly reduced swelling. Hand grip improved, with wider range of finger mobility. Spirit still high, thanks to well wishes from friends and associates. Mild setback; what doesn't kill us makes us stronger. Enjoyed the forced rest. My new Elite Razor Carbon is fine - at a glance, she does look like a traditional steel-bike (painted deliberately as such). Listen to your body.'