The Honour Code

Professionals abide by a body of ethics that allows them to practise their disciplines and craft. There is even an honour code among thieves (that is, thieves do not steal from thieves). Our behaviors need to be appropriate in our families, in public, with colleagues, with business associates, and with travellers. The common denominator for all these relationships is values.

Some of the core values that comprise ethics and other moral codes include integrity, honesty and trust.

Values should be kept inviolate. When somebody trespasses your values, you will detect it. Values and beliefs are to be respected, not openly challenged, as there is no clear right or wrong.

Never sell somebody stuff they don’t need. Up-selling is fine, but not over-selling. Turning a profit regardless of observing ethics in business puts you at a disadvantage through time. Your reputation will exceed itself and customers will avoid you like the plague. Bombarding your e-mail list with letters to purchase can be deemed as excessive and inappropriate. Asking for permission to mail, and giving the option to ‘opt out’ are expected these days, as people have choices and their values need to be respected.

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I am recovering from a mild bout of cough and fever. I have deliberately avoided exercise for a few days, as I believe that my body needs to heal from this shock to my system. Surprises and shocks pop up; usually at the wrong time. However, we need to learn to cope and respond to these exigencies and disappointments. My last A-race before the Berlin Marathon will be this Sunday, so I will just run – that’s all I know – my best race on that day. I hear that the weather in Europe is nice and cool – am looking forward to a scenic and historical race.

Working with the Wisdom of Others

Wisdom has been described as ‘learning from one’s mistakes’. So, by extension you can benefit from somebody’s wisdom by not repeating his errors.

Last night, I enjoyed my time learning from a panel of experts at Elite Bicycles Asia (3 Duxton Hill). It was standing room event that read like a Who’s Who in the local endurance sport community. In summary, I learnt from Wilson Low  (adventure and triathlon coach), David Greenfield (founder of Elite Bicycles and master bike-fitter), Dr Kelvin Ng (chiropractor) and Ben Pulham (former-triathlon professional and triathlon coach):

1)    Get your spine examined for misalignment (subluxation) as we may be merely attending to symptoms and not the root causes. Get an adjustment if it is part of your prescription. Misalignment on the spine can cause pressure on nerves which, in turn, can cause dis-ease, discomfort and pain.

2)    A professional bike-fit ensures comfortable rides, and optimal use of our natural musculature and default posture. You can crank out 20-30 watts more power with a proper bike fit.

3)    Training periodisation* is crucial if you want to make continual progress in your endurance sport. There are three critical phases: endurance, strength/endurance, and speed. Each phase is specific and getting it right may be the shorter pathway to your goals.

4)    Training is to accustom our bodies for what will happen on race day. You cannot force your body to do what is beyond what it is familiar with.

5)    Get measured and tested. There is a battery of tests that can detect and assure you of your abilities. You can do testing on your fitness, blood, muscular abilities, strength/power, nutrition, and proprioceptive abilities.

I hope that this gives you a better sense of what is involved if you intend to finish your first triathlon, marathon or century ride. In my experience, seek the counsel of professionals – training coach, chiropractor, massage therapist, bike-fitter, and nutritionist. You will certainly gain from the education and experience. No one is truly an expert. We gain from the wisdom of others.

Good luck and better education in your sporting adventures!

* Periodisation is a dynamic process of consistently and slowly increasing training load and volume with periodic recovery days or weeks. It allows athletes the best way to produce long-term, sustainable fitness gains while avoiding injury and burnout. Often, participating at too high a level of physical training and competing, too soon, may result in injury.

More Soup For Spurring You On

Leaders come in all forms. They do not remain static, enjoying the status quo, but instead progress forwards. The concept of successful transcends conventional wisdom, clichés and paradigms. Success integrates achievements, courageous attempts, decisiveness, having a sense of adventure, defying comfort, being innovative, denying mediocrity, and engaging a sense of involvement.

Let’s do a review of the interviews we did over the past year. I feel nostalgic about it. Recent is new. To revive is to refresh. That is why reading the classics and bestsellers can be useful, if only to mine for overlooked nuggets of wisdom and strategies. The Great Books (including scripture) enjoy the well-deserved superlative as they warrant being read over and over again.

As the interviews are comprehensive, do scroll to new posts and you will get additional chapters. Pardon me for some misalignment as the new template had a mind of its own. The content and stories are immensely powerful, and I am glad I was part of the amazing experience of capturing it. I hope you enjoy them.

Tobias Frenz: Back-to-Back Ultra-Ironman Wins

Mitch Thrower: Serial Entrepreneur, Serial Ironman and Philanthropist 

Stories to Warm Your Cockles or Seriously Spur You On

Over the past year, since the inception of this blog, I had the privilege to interview about a dozen luminaries in the corporate world. They also happen to have made great achievements and excellence in their respective fields of endeavour. For those preparing for the Singapore Marathon, Army Half Marathon and Ironman Western Australia, perhaps reading these stories will give you added mental arsenal that you can train harder, and accomplish more. All the best!

Dr Ben Tan: From World-Class Sailor to Top-Marathoner

Alan Geraldi: San Francisco Triathlon Guy & Ultra-Marathoner

Steven Novick: Cancer Survivor and Mt Everest Climber

International Award-Winner, Jeremy Pei: For excellence in the performing arts, here is my recent interview with one of Singapore’s top professional illusionists.

Leaders and Storytelling

‘Once upon a time, in a land far, far away, there lived a…and they lived happily ever after!’ The end.

That opening statement and closing statement of a fairy-tale is the formula for a trance-like journey into the child’s imagination. The world of myth, fantasy or make-believe is critical to our human thinking and its faculties. To be creative, we need to imagine possibilities and make connections to what is with what could be.

The diversity of blogs featured on this site reflects on the relevance of their stories. Without stories, our lives would be different and, perhaps, hollow. Stories give us an opportunity to shift mental and emotional gears. When we hear a story, we respond to it in ways that are certainly not ingrained in routine, the mundane, and mental tunnel vision. Consider the popularity of the Chicken Soup for the Soul series.

Even lunch-hour chatter can be healthy. Having lunch and tea are rituals; we have to eat and drink. Having your nutrition on the ride and run is crucial to your success in completing the endurance race or training session. Post-training session with runners, cyclists and swimmers include food, and stories about races and racing experiences. Everybody has a story to tell. Listen to them. It warrants your attention and may yield insights. It also melds minds with its subtle influence. Think of how you help convert novice runners into more serious, and even elite runners; short-distance triathletes into long-distance triathletes.

Build a library of war stories. As a coach, compile stories of what went well, and went things went wrong. Collect stories about the history of your company. Recognise the founders and the pioneers. Nike was built about the stories about Coach Bill Bowerman and Steve Prefontaine. Sir Richard Branson’s exploits with BA paved the way for Virgin Airlines.

If you are keen to explore corporate stories, you can read more about Anecdote.

These guys [L-R: Aristol, me, Mervyn, Reeves & Roger] have - between them - numerous war stories on being corporate leaders, and participants in international long-distance races. You are welcome to shoot the breeze with us and find out how to embark on YOUR JOURNEY!

Wearing Yellow For A Wet Day

This morning, despite a persistent rain, I joined about 7,600 runners in a run-for-a-cause: Yellow Ribbon Run. For a $2 donation, I wore yellow show-laces with the words ‘Yellow Ribbon Project’.

I did not register a PB this morning, but I was pleased that my legs held and I could take the slopes with more ferocity than last year. I was glad to bump into old friends and fellow Ironman finishers, Johnson Jacob and Adrian Wong; Adrian posted a 43-minute run with minimal training. He has youth and talent on his side, which I am envious of (mainly, his talent). Johnson transitioned from Ironman triathlons into ultra-running and has run several ultra-marathons including two grueling desert runs; he is setting a tough pace for aging gracefully into one’s 40’s. He looked happy running with his wife, son, daughter and brother.

The challenging part of the run was mainly the rolling profile, and running in wet shoes. I was somewhat embarrassed to bare my feet for the masseur at the athlete’s massage tent.

Upon recovering from a demanding pace (for me, at least) at the end-point, I joined fellow magicians of the International Brotherhood of Magicians (IBM) Ring 115, Singapore. Led by a public officer, Jimmy Lee the band of 11 magicians entertained the recovering runners with close-up magical illusions and balloon sculpting. As my civilian clothes arrived later, and with a long queue for collection I did not perform. Instead, I kept fellow members company by being part of the audience and giving positive feedback to their presentations. Both audience and magicians kept me suitably entertained. A large group of giggling teenagers were so captivated by the magic that our magicians took turns to impress them – and they did.

The sun made an appearance when we departed. It was a warm start to a wet but good day. Next week: Army Half-Marathon. Let’s see how that pans out in terms of race preparation.

Photo-credits: Jimmy Lee 

Declaration of the Double Deca-Ironman

The following announcement comes from world-ranked Deca-Ironman finisher Kua Harn Wei (who we interviewed some time ago):

After years of speculation, it is finally here. The International Ultra Triathlon Association (IUTA) brings back the Double Deca Ultra Triathlon. Yupe, you heard it right - 76km pool swim, 3600km bike ride and then 844km run.

Not a walk in the park, but well, it will be held in a park in Monterrey, Mexico, as usual. Biking and running will all be done on a 1.9km loop. I know many of you think that it is boring but, hey, this multi-looped challenge is PART of the game. It works your mental. Make or break, it always begins up there.

Nope, I won't be racing the double deca this year; maybe years later. But I am coaching an American ultra triathlete - Peter Lefferts - for the Double Deca this year. Pete finished the Deca in 2008.

This year's race will see great competition with reigning deca- (one-ironman-per-day format) world record holder cum 2009 World Cup champion Ferenc Szonyi in the lineup. There will also be a 'shorter' race going on at the same time - the deca. The deca world record (continuous format, in which one has to finish all the swim before the bike, etc.) may fall this year, as the lineup comprises of some of the very best ultra talents we have assembled in years for a single event. These guys have been training for months setting their sight on the most coveted ultra tri honor of all times - the deca world record (slightly over 8 days).

Stay tuned.

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The phrase extreme sports conjures the perception and impression that it is highly dangerous. Yet, the risks involved may be no different than running after a bus or manipulating a shopping-cart. Extreme may mean highly challenging and physically demanding. Changing diapers for the untrained new father can be considered extreme.


As you can see, there is no limit to human imagination and the human will. If ultra-marathons are the test of running endurance, then consider the deca-Ironman it as part of the extreme triathlon menu. The world of ultra-distance endurance sports knows no bounds. Today, amateur athletes attempt long distance swims in the open sea, ultra-marathons, cycling tours and ultra-Ironman triathlons. Our predecessors (those privileged to go before us) pave the mental pathway for us to participate and partake in the seemingly impossible.

When does the madness end? I don’t think it will – not at least for the moment. As Albert Einstein said, ‘Great minds have always received violent opposition from mediocre ones.’ And, as a corollary, there may be no madness after all. Our body can quit on us but our will and spirit may resist.

Are You A Leader Who Is A Know-It-All?

I often hear the remark ‘I know’ or ‘I know it already’; ‘I’ve attended workshops on it before.’ Variations include: ‘I’ve done it before – I know.’ ‘I have worked here for ten years – I know.’ ‘Work here long enough and you will know!’

The question is ‘how much do you really know?’ Can you do it? Really? If you know it, why aren’t you doing it? Don’t tell me – you’re not paid to do it. So much for being resourceful and pro-active!

Do you know that you stop learning once you made that simple but sweeping statement? Like the Zen parable, your cup of tea is already filled. You can only accommodate knowledge if/when you empty your mind. Beginner’s Mind is what we need if we are to really learn.

Knowing something is different from a sense of knowing (as in intuition). Knowledge is something else. Having knowledge does not really make you all knowing. Skills are about applying your knowledge. How does knowing and not applying make you increase your skillfulness and competence?

Experience is part of the process of knowing. If you had a similar experience, you may be able to relate to somebody else’s by saying ‘I think I know.’ Crossing the finishing line in an Ironman race or marathon or a 10km race – it can be part of your knowing. Having experienced success, failure, achievement, disappointment, fulfillment and realisation – these are moments that build upon our knowledge and knowing. Reading the blogs recommended here may give you an insight into how other leaders think. And, no, leaders need not be CEOs or C-level managers!

It may be painful and embarrassing to admit that you don’t know something. But, hey, welcome to the real world! That is why we have experts. You are an expert in some areas of your life, while others have their own expertise. At the Youth Olympic Games, we engaged international referees, jury-members and technical controllers with vast experience and exposure. This collaboration with our national technical officials and team of volunteers, made the five days of weightlifting competition safe, fair, efficient, and exciting. 

So, are you a know-it-all? Time to face reality, and get real. The next time somebody challenges you with ‘What do you know?’ be ready for a retort that is deep and penetrating. Or, you can wade in the shallow end and wonder if you can swim…
Photo-credit: International Weightlifting Federation (IWF). Our YOG national volunteers and officials with International President, Dr Tamas Arjan.

Minute Morsels Matter As Much

Do you recall, as a child, your parents urging you to chew your food thoroughly before you swallowed? Take smaller bites instead of large chunks?

As leaders we can consider this truism with nutrition. Nutritionists and dieticians have long believed that mastication (chewing) increases our food’s digestibility in both our mouth and stomach. Alternative medicine also attributes certain food allergies, indigestion, heartburn, and energy levels to poor dietary choice and treatment. We are what we eat. We are also how we eat.

Thus, it is said ‘Don’t bite off more than you can chew’. When assuming larger responsibilities, be aware of your capabilities and limitations. You can also delegate some tasks for staff with more potential, so that you can release yourself for more complex, complicated and challenging matters.

When learning, sometimes less is more. There is little point in learning improperly, and our mistakes going undetected. Perfect practice makes perfect. Coach according to preferred styles (directive or facilitative); enquire and instruct.

When leading, we need to deconstruct as often as we reconstruct. The structure of our team, processes, systems, strategies and style should be reviewed. We don’t normally eat stale food, so refresh your stocks and sensibilities.

How can we apply this?

1)    Give simple instructions.

2)    Chunk your ideas down into clearer and manageable pieces.

3)    Deal with one major issue at a time.

4)    Take your time to question, and answer.

5)    Take occasional pauses. Check for clarity and confusion.

6)    Break down complex tasks into several simpler ones.

7)    Conduct more but shorter meetings, and ensure the relevant people attend.

8)    When sharing information, prioritise.

9)    Schedule, re-schedule and un-schedule (take things off).

What Has Traffic Lights to Do with Your Leadership Attitude?

What is your honest opinion about leadership style? There are managers, and there are leaders. Which is your preference? Or, are you just an effective manager?

How do you lead? Simon Roskrow comments.

Our preference leads our attitude. Our attitude is how we view the world. Optimists and pessimists are two major groups of people who differ in their attitudes. Realists versus dreamers are another distinction. If you can conceive and believe, then you will achieve – now, that [ABC] seems to be the attitude for success. So, kids – know your ABC’s well!

Our prejudices lead us to select our style of leading. If we dislike a group of staff, then our way of leading them will be biased. That is why we cannot force children to eat their vegetables if they dislike the taste. There is a world of different when you choose to be a vegetarian – you embrace it openly and without prejudice.

Nutritionists tout the relevance of eating coloured vegetables and fruits. Go for traffic lights! Red, green and yellow – traffic lights.

Which behaviors can you start doing? [Green]

Which behaviors can we do more of? [Yellow]

Which behaviors should we stop doing? [Red]

Does your leadership style drift from month to month based on what you read? Are you strongly driven by articles in HBR? In my experience, most of the general managers and CEOs who read voraciously the bestselling leadership books of the month are not so effective (or likable), until they review their personal and professional values. That is something to seriously consider, and steer towards. Who is driving your bus?