My Post-Race Evaluation

With almost a week to settle in from IMWA 2010 (5 December), I penned my evaluation report for my edification. Wayne Kurtz proposes writing your impressions and observations after your race. Do it soon, to keep details vivid and accurate.

What went well?

1)    Focused on my options.

2)    Damage control went as planned.

3)    Managed the controllable factors.

4)    Had a joyful run through finish chute. Mike Riley announced my name while I was acknowledging the spectators and volunteers. A sweet moment!

5)    Safe swim with better glide and cadence.

6)    Stronger off the bike-to-run.

7)    Lucid and focused to acknowledge my experiences, and volunteers and supporters.

What went awry?

1)    Seven bathroom breaks, off the bike. Review my hydration plan.

2)    Check collar/seams of wetsuit. I had significant abrasions on my neck that stung badly when volunteer applied sunscreen on my neck.

3)    Still left out two items: my special needs bag (sausages), and vials of caffeinated gels (almost forgot).

4)    Missed my expected timings.

5)    Swim sighting could be better. Need more power and fitness in my swim.

6)    Sprained wrist (and suspected hairline fracture) affected swim stroke and steadying of aero- position.

7)    Bike handling in windy conditions. I lost too much speed when working against the headwinds, and fatigued.

I started working on some of these factors – mentally, and recently physically – while in my post-race recovery stage. Coach Fox’s advice will be integrated into my next race preparation, as will the information gleaned from my mates who posted PBs that day. Learn and lead.

Weekend Wanderings: I Was Wondering…

With a small backlog of posts to make, after I went MIA at IMWA I decided to post it, albeit in a snail-like fashion. Here are some delightful pieces to relish and enjoy like a generous slice of carrot-cake and a piping hot mug of espresso coffee. Lead on. Enjoy your weekend, friends!

Wayne Kurtz pens his wisdom after completing 10 Ironmans in a row! I came to know of Wayne through Kua Harn Wei – Singapore’s first deca-Ironman and world-ranked endurance triathlete.

This YouTube video is so bad, that this is so good. So, you want to be an Ironman? This video had me laughing (works the core mucles, I assure you) and cringing at the same time. Boy, aren’t we triathletes a weird and wired lot?

How do you communicate? Here Joan Koerber introduces her CLEAR model for expressing yourself clearly as a leader.

Meanwhile, lead on.

Ironman to Ultraman: The Madness and Mayhem Continues!

When I was younger, Ultraman was an animated Japanese superhero character. The 130-foot tall, 35,000-ton, red-and-silver, metallic MF (with giant headlights as sunshades) had a large ruby on his chest that blinked to signify his waning powers. Originally dreamed up by Eiji Tsuburaya for a 40-episode Japanese television series in 1966-67, Ultraman was a super-sized savior from outer space who merged his life essence with a Japanese scientist named Shin Hayata to combat the plethora of monsters that, regularly, arose to threaten Tokyo and Japan.

Weekly, Shin would step forward, raise the mysterious Beta Capsule, and be instantaneously transformed into an Ironman of veritable proportions and properties; the stunt-people inside the suits were, obviously, trained in gymnastics, martial arts and stunts. The fight action sequences would take place on a studio set built of architectural models (made to scale, then trampled and ruined). Ultraman would then use his classic crossed-hands posture to deliver his death-ray to disintegrate the monsters. Silly but fun entertainment – out-of-sync, dubbing (in Malay) with laughable plots - I wanted to possess Ultraman’s powers and prowess.

Forty years later, Ultraman is back. Ultraman, which is an extreme-endurance sport, spans three days. The menu is:

Day 1: Swim & Bike

Day 2: Bike

Day 3: Double-marathon (84.4K)

Multiple-Ironman winner, Hillary Biscay recently took runner-up in the female category in her maiden foray into this multiple-format. Well done, Hillary! For more on Ultraman triathlon, read this SlowTwitch feature.

Another 42K – Sounds Like An Eddie Murphy Sequel!

How long should you rest for your next long race?

It has been tossed around for a while that a 42.195K marathon can tax your body for a whole month. Can you imagine how long an Ironman triathlon can sap your physical resources? Anecdotal evidence suggests three months before another similar race. Be that as it may, we need to rest and recover in order to resume our training regime after our A-race.

The 48-72 hours after a race can be the most physically crippling. Termed ‘Delayed Onset Muscle Soreness’ (DOMS), finishers of this killer-of-a-run (ask legendary Greek messenger Pheidippides in the Battle of Marathon) can be seen walking sideways down stairs, or walking with straight knees. Every eccentric (meaning muscles stretching under tension) action jolts bolts of pain up one’s legs, and incapacitates us. It may look funny but it is not, I assure you. Thankfully, after last weekend’s Ironman triathlon I walked reasonably well on the first and second – it used to be a whole lot worst!

To ensure full recovery (accelerated recovery is still inconclusive), we can:

1)    Do active recovery a day after the vent: cycle on a bicycle for about 30-45 minutes.

2)    Walk or stand in cold water (less than 20 degrees Celcius, or as in water mixed with ice-cube). The cold reduces inflammation of the damaged muscles; known affectionately as cold baths, in the physiotherapeutic sense.

3)    Use compression attire to enhance lactic acid removal: wear full, or half-tights (example: Skins, 2XU) especially when you sleep.

4)    Avoid running for at least three days after a major event. When you do any ride or swim, keep the distance short and intensity light. The main idea is to flush waste products out of those sore muscles.

5)    Load up on food and nutrients: water, carbohydrates, and natural foods (for protein, fats and carbohydrates, vitamins and minerals).

6)    Stretch, assisted massage and self-massage are useful. Trigger Point Therapy, deep tissue massage and lymphatic draining help - in heaps.

7)    Lean your feet against a wall to allow waste products to drain back to your heart/liver for metabolism. This approach was popular with Lance Armstrong and Greg Lemonde as a post-race recuperative method.

8)    Sleep is the ultimate anabolic steroid: sleep at least 7-8 hours a night to allow your tissues to fully restore and repair itself.
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I walked a fair bit over the last few days; some of which was on the beach. My calves took a workout. This evening, I did 30 minutes of running in a small pool, and 15 minutes of swimming (combination of front crawl and breast stroke). After a hearty dinner, my legs feel better now. 

Why Do A Harder Race?

Arguably, completing an Ironman triathlon is one of the toughest races in the world, yet many of us shy away from races like St George (Utah) and Lanzarote. There are many reasons for avoiding such courses, mainly because the routes are grueling, painful and hard to earn PBs. Yet, there are reasons for doing such races:

1)    These are early-season races and if you miss a Kona slot, you can choose another with time to spare.

2)    If you are one of the privileged to rightfully earn a slot, you will have time to prepare adequately for the extreme conditions (strong winds and heat).

3)    Time to step up to the plate and challenge yourself beyond fast or flat courses. Finishers earn the right to brag about the tougher courses they completed. Monikers for races include ‘Toughest day on earth’, ‘Hottest day’ or ‘One of the toughest bike courses in the world’. The now-discontinued Ironman Korea that I completed in 2006 had a challenging, one-loop bike course; IM Lanzarote boasts a higher elevation.

4)    Be the first (few) to attempt and complete these unpopular courses. I have friends who completed Norseman, Ironman Lanzarote, Ironman Canada and Ironman St George.

5)    Attempt a Double-, Triple-, or Quadruple-Ironman. The toughness and fear factor increases in multiples. Strategy is involved for those attempting longer races, such as crew assistance, resting and recovery time.

6)    Attempt revised races like Ironman China. These races may enjoy/suffer revisions to any of the three disciplines, as well as climatic conditions. Ironman Western Australia enjoyed a new ride and run course this year. Ironman China is expected to take place in Beijing (with a brand new course) instead of Hainan (previously).

Apply early as most M-Dot sanctioned races are sold out early. The races in early-2011 include IM New Zealand (sold out), IM South Africa, IM Australia (sold out), IM China and IM St George. Dare yourself into an early-season race!

Fund-Raisers & The Joys of Racing

When John 'Cookie' Cooke and I chatted last night about triathlons, the subject of fund-raising came up, naturally. We were agreeable about raising funds as part of our training campaign next year at Lanzarote, Canary Islands. As part of a unique Family of Ironman triathlon finishers, we have the ability and belief to make a change through our relationships, capabilities and experiences. We are a bike-rack away from a new acquaintance or future friend. Like attracts like.

He was raising funds for his next challenge. I raised funds for Ironman Korea in 2006, and again in Ironman New Zealand 2010. Both events enhanced my reasons to race. I felt it was richly rewarding for me to help in my small way; everybody deserves a chance.

I am thinking of raising more funds next year for Ironman Lanzarote and Ironman Canada. I have a few charities in mind, however they would be lesser-noticed charities. I have a soft spot for the physically-challenged (athletes and paraplegics) and may seriously direct my expanded efforts on this group. I will think through and decide shortly. My friends online and offline, have been very supportive and I intend to leverage on their shared sense of altruisim, charity and care. I want to connect with like-minded individuals and their cache of humane values - it is energising and enlivening!

Appreciate giving, and you will receive many folds in return.

A Smile Is Always Appreciated

During my ride at last weekend's Ironman triathlon, Fox passed me twice, called out to me, and smiled at me. I observed quite a few of the slower riders who accompanied me, returned my smile. I smiled on my early loops, not for the photographers but more for  myself and to my fellow competitors.

What does it cost to smile? Very little, really. A smile takes fewer muscles to activate than a frown. In service, smiles are indelibly connected as part of its delivery. A smile conveys the notion of friendliness, sincerity and beijng genuine. It emotes happiness and joy. Not hard to do.

When you smile to yourself during your exercise, it makes the intensity bearable. It may appear silly to others, yet on the physiological level, it promotes a heightened sense of confidence and conviction. Chrissy Wellington and Natasha Badmann do it when racing in Kona. They project a dazzling sense of ability and capability - stuff that champions are made off. And, you need not do it at the end-point. I braved my poor swim and ride and ran my best and smiled to myself, my mates, competitors, volunteers and spectators. I received their reciprocation, so it was worth every smile I could muster.

Go on - smile. Even if you have no reason to. How did you feel? By the way, the ever-cheerful Fox did very well on his Ironman triathlon.

Recollections Redux Post-Ironman

Congratulations to my ENR/Triathlon Family buddies for completing the Singapore Marathon last Sunday! It was the same day as Ironman Western Australia. 42.195K is a long way to run or walk, I assure you and I was there in spirit as you nursed your battered bodies.

My observations of that day-of-three races (including Phuket half-IM):

1) Although I fell short of my personal expectations, I completed my 10th Ironman (hooray!).
2) I did not receive a finisher timing online, yet I actually crossed the line. Evidence aplenty (I have video, photos and real witnesses) of my 226K event.
3) I did finish this race; and it was not easy despite finishing nine earlier ones. Loved running through the chute - felt like a winner! Thank YOU, Volunteers and Spectators!
4) I enjoyed my day - truly and fully - despite disappointments with my body at some stages.
5) I raced against physical discomfort which was no excuse, but a motivator to complete what I started.
6) Staying focused and being in the moment are crucial to your personal success. Keep your mind on your plan, strategies, tactics and reasons.
7) I did have a strong run - no PB again - yet I can recount every step I took. Bizarre but true.
8) I was very happy to bask in my friends' achievements, because I could share in them. Thanks, buddies!
9) I was thankful for early well wishes and post-race concerned calls. I am truly alright because I am thankful of my friends. I am one lucky person!
10) Cliched as it may sound: The pain is temporary, but the memories are forever!

DNF Not in My DNA

Hello, Everybody!

I trust that you are well. I have not posted because I raced Ironman Western Australia over the weekend. Contrary to belief of the Digital Domain, I did safely completed the race although not in glorious timing. The 5 December race - my second time in Busselton, Perth in four years - marks my tenth Ironman. Yes, it is the Big 1-0! It took five years to accomplish - what was I thinking of?!

I also did not post because I was busy collecting my thoughts and observations. More reports will follow the next few days; my personal game of catching and catch-up. A major shout out to my mates for joining me: John Cooke, Hui Koon, Charles Teng, Raynette, Victor Chan, Poon, Mika Kume, Mano, Derrick, and most of all - my Coach and business associate - Craig 'Fox' Holland. Fox did a 10:15 in the 45-49 age group. Well done, mate! After 2005, I hope you get another Kona slot in China next year.

I like to congratulate all first-timers to Ironman triathlon! Welcome to the small Club, but it is our universe to enjoy exclusively and privately. Swim 3.8K, ride 180K, and run the Marathon - Brag for the rest of your life! Rest well, nourish your bodies, relax your sore muscles and rejoice in a physically and mentally tough day. You deserve it! Welcome to the Family!

Zen & The Art of Bicycle Maintenance

I ask loads of questions of my certified bike fitters. I recall years ago, how I struggled for longer, to dismantle and assemble my racing-bike at overseas races. I was, deliberately, clueless about how the physical features and properties of a bike. I was a bike dummy and had to learn pronto!

Subsequently, I learnt to do tasks like:

1)    Repair a punctured tyre.

2)    Disassemble a bike.

3)    Pack a bike into a bike-case, and protecting it.

4)    Assemble a bike.

5)    Conduct basic checks after assembling.

6)    Fix bike accessories (install new pedals, cleats on shoes, X-Lab post).

7)    Cleaning the chain (degreasing) and lubricating vulnerable bike parts that rust.

8)    Make important tape markings (position of seat-post, cleat position on shoes).

9)   Ensure speedometer works.

This basic knowledge is important and relevant, as paying a bike mechanic to do so may be costly. This is also expected of traveling participants. I recall studying my copy of Lennard Zinn’s book The Art of Road Bike Maintenance.

You enjoy a sense of pride and accomplishment for putting a bike together. It is similar to assembling home furnishing from IKEA. More importantly, it is applying existing knowledge before it fades.

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Packing my bike tonight. I will use my new Edge wheels – it reminds me of my ZIPPS 404s. The X-Lab adaptor is up with two transferred carbon Gorilla (anti-launch) cages. I will be riding minimalist with adequate gels in gel-bottles (stuffed in my racing-top), working off the aid-stations (Gatorade Endurance and water), and my Special Needs bag. The Bento box may come off – I will decide shortly, as my racing attire and creative use of duct-tape will allow me easy access of my gels and Power-Bars.