Have I Told You Lately That I…

Athletes enjoy earning their badges of honour after each race. The finisher t-shirt and medal are evidence of their achievement. It recognizes the runner, swimmer, cyclist or triathlete of what they have accomplished. Thus, you may see a new wave of fashion comprising finisher-tees flooding the malls on weekends. Few people would dare ask you if you ran the marathon, or walked part of it when you wear a t-shirt that boldly states: ‘Finisher of 42.195km’. It’s your shirt, and you earned it!

Employee recognition is a crucial aspect of managing and leading teams. It is a simple way of building rapport with people in your organization. It connects you with the staff who deliver behaviors that those around them appreciate, however may be passive to acknowledge. Recognition is also a universal value that many of us can live with. It is the precursor to reward and, sometimes, its substitute.

Some suggested ways of bringing out the ‘glow’ of your staff and colleagues are:

1)    Catch them doing right (instead of looking for blame). Do it as on the spot. It reinforces useful behavior.

2)    Describe these behaviors of worth to your staff during their one-on-one, quarterly interviews/reviews with you.

3)    Selectively send out personal memos of praise to staff.

4)    Share stories of their successes to staff at meetings. Identify behaviors of worth.

5)    Post case studies of performers on your corporate Intranet.

6)    Openly celebrate team successes. Make an announcement, ring a bell, or blow a whistle.

How else do you brighten up your staff’s day? How do you activate their inner glow?

Peaking, Puking & Poking Holes

With 3 more weeks to go to my 12^th Ironman, I feel I am beginning to gain momentum in my progress. The grind through the long sessions was particularly hard on both my body and mind. My upper body strength during my swim sessions is improving. My riding speed is holding steady, especially with a road-bike and narrow-rimmed wheels. My run off the ride is more certain, sure and studied. My running cadence is nearing 90rpm consistently, with the heightened possibility of a negative split (I hope). These remaining weeks will be crucial, for I have a disruptive professional work schedule.

Holding back at times can be hard, especially when you are in the ‘zone’. Once warmed up, or when you experience your ‘second wind’ it can be tempting to push harder. Experiencing nausea, gastrointestinal (GI) distress and vomiting means the body is not coping with the pace and intensity of effort. To use a superhero analogy, one would do better to not express one’s powers fully until the right time. It is okay to experience fear, if fear keeps you alert to danger.

With my track record with pre-race injury, I need to be mindful and not just cautious. Any residual injury can usurp my position for optimal performance. If I have to dig deep with sub-optimal conditions, it may be pushing myself too hard. This may have implications on my 13^th race in Switzerland in July. My strategy is to recover completely and plunge into more race-specific fitness focused on key areas where I can gain more speed and sustainability. I seem to be healing from my recent injuries and this evening's 2-hour strength ride with two sets of 30-minute time trials was promising. I held a 30kph pace, against persistent headwinds whilst on my road-bike setup. I am optimistic about my performance once I switch to aero-wheels.

Leadership Lessons: How often do you poke holes in your plan? How critical are you about inefficiency (including wastage)? How hard do you push yourself without devouring your reserves? How well do you monitor your performance? When do you know to throttle down your ambition?

Branding & Your Personal Positioning

I just returned from an overseas trip. I conducted two sessions of branding workshops, focused on demonstrating brand values and delivering on the brand promise.

What is your brand promise? That is your mission statement to yourself, your customers and business partners. By boldly stating my cause, I have positioned my interests and intentions to others.

My brand promise to my sponsors and donors of my charity, Cystic Fibrosis for Kids (of New Zealand) is threefold:

1)    Commit to training for Ironman New Zealand

2)    Complete the 226K-triathlon race on 3 March

3)    Meet the family with cystic fibrosis kids, and the association that supports physical interventions for these kids.

IMNZ 2010: With 11:30 Ironman finisher, David Chambers at the CF4Kids fund-raisers celebratory-tent.

It has been a challenging journey so far. I have had my fair share of accidents, fatigue and tough days. However, I have benefitted from my commitment to a purposeful cause, and emerged stronger. I am more disciplined, determined and directed. Many lessons on leadership can be gleaned from sticking to a strategic plan. By thinking and acting long-term, I have learnt how to be more decisive, diligent and discerning. I am optimistic I can direct these lessons to larger goals and creating value for the strategic partnerships and alliances I will build.

Another Heavy Week Completed

Last week, I completed almost 15 hours of training for Ironman: a rare and unprecedented achievement. In the past, I found it hard to complete most of Fox’s recommended program. I was glad to get back to swimming, opting to do multiple sets with the pool-buoy. I avoided swim-paddles as I got injured years ago from the strenuous impact afforded by my right shoulder joint.

My left chest is still sore when I breathe deeply, however the discomfort s subsiding. I still suspect either a strain or a hairline fracture, yet this has not impeded my progress in training two weeks after my unfortunate bike crash into a stationary vehicle. Matt wrote on how, yesterday, when he rode solo in the heat how easily one could easily zone out. He was in charge of the transition area at our annual TriFam Sprint, that saw 130 participants complete all three disciplines.

I have been enjoying my swim sessions at the Geylang East pool, where I have been swimming with my tri-buddies Marco and Kenneth – we were on the 2009 team to Clearwater, Florida for the 70.3 Ironman World Championships. I have been learning much about swimming techniques and training from the two, with them coaxing me to complete my sets diligently. I get by with a little help from my friends.

Last week will be the second-last week of going long, with two specific key workouts. On Saturday, I rode for 6 hours (on my road-bike) then ran off the bike for 45 minutes. On Sunday, I ran for two hours at Ironman pace (and faster) after I completed marshaling riders for the sprint event. The last two weekends were designed specifically to simulate fatigued legs after the ride. When all goes well, I should be able to hold my pace for a sub-4 hour marathon after a moderated pace for the ride. Currently, I believe I can hold a 3:55-3:50 marathon – a personal PB dream of mine. I am responding well to my race nutrition plan with Hammer Nutrition’s Perpeteum; I am carrying less weight, and rely on less gel packets on the ride, plus no GI issues. If the ‘add 20-30 minutes to your standalone marathon time’ is an accurate guide, then I should be able to hit my expected run time in the Ironman. It will be all about how well I respond to my swim and ride.

This week will be somewhat disruptive with travel. I will have to modify my preparation through different locations (like the gym), timing (split the workouts) and enjoying more sleep.

It’s Easier To Work With Professionals

What is the difference between a world-class photographer and an amateur photographer? Answer: Both know how to take good photographs, but the professional knows when.

I have often heard colleagues and clients mutter: ‘I rather work with professionals!’ What do they mean?

Professionals are people in occupations (professions) who profess to do something, or one thing very well. They may not be the ‘jack of all trades’ yet they may be a master of one skill or expertise. With a strong experiential background, they take pride in having ‘been there, done that, and goofed up’. They tend to have experienced similar situations, processes, and problems that accompany them – that is the value they offer to each business relationship.

Professionals cost more, and you are investing in their time, expertise and value. Would you short-change a valuable staff? I hope not, for they are worth more than their salaries. You may pay peanuts, however if they suffer from a peanut allergy than nothing else matters than their well-being. You have heard the saying ‘Penny-wise, and pound-foolish’? Being cheap has it consequences in business as well as in recreation. Hire a professional emcee, and reduce the risk of inappropriate behaviors and unprofessionalism.

Those dressed in red: Officials and volunteers.

Stick to your purpose and passion: mark of a professional.

Even if the professionals are volunteers on your committee, they should be treated as professionals. Each of these generous ones brings more than charity to the table. They extend a helping hand that is filled with resourcefulness, resilience, and relevance. Ask, and seek help. By engaging them, you engage their skills, experience and expertise.

Race briefing by seasoned endurance athletes.

Yesterday morning, Triathlon Family organised its annual triathlon sprint. With the integrated and concerted efforts of its volunteers and committee, the show went on safely, with purpose and poise. We had professional life-guards, event-organisers, seasoned race competitors, medical specialists, safety-crew, and more. The organizers and volunteers deserved their kudos. Certainly, consultants were behind the design and delivery of the event that saw 130 paying participants (who competed and completed, and made the event successful). Once paid, you will have to deliver.

All TriFam committee members were there including President, Vice-President and advisors.

Spare a thought instead of thinking of spare change.

TriFam Sprint 2012: A Pictorial Review

Under the leadership of our new president, Andy Ng we successfully delivered this year’s edition of the Triathlon Family Singapore (TriFam) short-course triathlon. With the use of social media (mainly Facebook) and the $30 registration fee, about 130 enthusiastic participants showed up for the short-hand triathlon comprising 750m swim, 18K ride and 5K run. This multi-sport race is suitable for triathletes of all levels – whether you are a beginner or seasoned triathlete.

Organisers ensured that all swimmers were out of the swim with no cut-off time. We were not able to ask for road-closure with our limited fund, so cyclists were urged to observe traffic rules at all time. ‘A good race is when everyone comes home SAFE!’ quoted President, Andy Ng – no less a competitor himself.

Minister of State for Trade & Industry and Mayor, Teo Ser Luck found us sponsorship for  100+ & Tiger Beer for participants and volunteers (the latter, after the race, of course). He is a co-founder of TriFam, and a multiple-Ironman triathlon finisher.

Appreciation goes to YellowFish, Jeffrey, Adrian & Ben from Hivelocity to make this race possible; the capable people on the organizing committee; the wonderful helpers who came forward willingly & unselfishly; and top-national marathoner, and medical undergraduate Mok Ying Ren wrote a recent piece about the club on RedSports.Sg

Photo-credits: Enrico Varella & Leadership Lessons From Triathlons

Going Long

Long-distance athletes appreciate the term ‘going long’. It describes the extended mileage of runners and triathletes who need to train at/near the duration of their intended races. Going long requires a string aerobic base so completing double-digits (on the run) and triple-digits (on the ride) in kilometres is not unusual.

Firstly, a big shout out to the Singaporean team doing the Standard Chartered Hong Kong Marathon tomorrow. Special mention goes out to Uncle Kor (who turned 80 this week), ultra-marathoner Winston Koh, run coach Ben Swee, and running couple Rachel and Zhi Li. I still reminisce over my Boston Qualifying time I earned there last year, on a rolling course with bridges, tunnels, fly-overs and cool weather.

This morning, as per Coach’s prescription I completed six hours worth of controlled riding on the first road-bike I earned, followed with 45 minutes of race-pace running on a new route (including an open-air track). It began as a cool morning then morphed into a scorcher. Fortunately, my naked skin did not get roasted. Nicholas Khaw was kind enough to ride with me for four loops of Selarang (which routes past the old Changi prison). Tomorrow, I have another 2 hours of tempo runs to do. I hope to do this soon after I complete my volunteer work at the TriFam (Triathlon Family) Sprint. One more week of enduring workouts and I can taper systematically, and nail this triathlon that ended in disappointment twice.

Having experimented with my new nutrition aid by Hammer Nutrition, I have opted to use Perpeteum – which are long-chain carbohydrates with soya protein. Why not whey protein? Whey protein has glutamine that converts into more ammonia in the bloodstream of an already catabolic (breakdown) state, and it is more useful after a workout to use whey protein as the glutamine will scavenge the ammonia and detoxify it. I found the mixture thick (choice of making into a paste or gel or drink), but it saved me space and I needed to chase it down with water only. Based on my bodyweight, I need two measured scoops per hour of activity. By the way, Perpeteum works best with an empty stomach, and after three hours into the activity. I stored the powder into a bidon, then mixed it up with water and shook it into frenzy. My energy was sustained throughout both my ride and run. Three more weeks of calculated use should yield me my best results.

Thanks to Coach 'Fox', Conrad Yeo, and the other Ironman triathletes for sharing their experience with sports nutrition that enhances sustained energy while reducing the incidence of gastrointestinal (GI) distress.

I Get By With A Little Help From My Friends

Last night, as I was about to plunge into my solo strength-training sessions on my bike, I met Marco, my TriFam friend. I asked to join him, and we did one large 30K-plus loop of Selarang Hill. I felt that it was the safer thing to do, than to ride alone on a busy road and to break way from a monotonous circuit I normally ride on.

I combined two strength sessions in one: one on the heaviest gear, and the other a lighter one. I was to test my fitness on two separate time-trial sessions. I perform this test every mid-week, and for simulating hills and headwinds (of which there is plenty where I train at). Coach believes that it will help me develop better riding power, and he has been spot-on in his recommendation.

Marco had a tough midday spinning class in his gym, so his legs were quite thrashed. This tough German, Ironman 70.3 specialist is an elite-level swimmer and he rides very well. I managed to keep up with him until the last few kilometres, where he bolted off with me struggling to keep in tandem on my road-bike. I achieved my goals (an average of 30kph in headwinds), returned safely, with no glaring symptoms of my suspected fractured ribs or strained inter-coastal muscles. Marco and I have raced in Clearwater, Florida in the 2009 edition of Ironman 70.3 World Championships, and I trust his judgement when it comes to riding. Yesterday, he led and I followed. Hopefully soon enough, I will lead him on my route. He will be attending to his torn tendon injury with surgery soon, and he is hoping to retain as much of his fitness during his recovery period.

Have you thought about doing one of the toughest (and hottest) ultra-marathons in the world? You will require a tenacious team of serial supporters who will carry you through the end of 135 miles of shearing heat, persistent pain and agony. The same goes for the notoriously demanding cross-terrain Norseman triathlon, which is a full-Ironman distance. You will need a dedicated and alert support crew on wheels to fuel and motivate you. Craig Slattery and Tee Boon Teong from my club earn exclusive slots for this year's edition. I wish them well and a good shot at the black finisher t-shirt!

We get by with a few of our friends!

Déjà vu? Does Lightning Strike Twice?

After almost two weeks out of the water, I was glad to return to swimming. Last night, I attempted to swim with a pool buoy in the public pool. It started smoothly and unimpeded, until the after-hours crowd decided to exceed their personal boundaries into mine. I managed about 2.3K worth of 100m sets before my left chest started feeling sore. I suspect either a hairline crack on my rib/s, or strained inter-coastal muscles. When I slammed onto the back of a truck while riding two weekends ago, I may have impacted more than my bike frame. Meanwhile, it has been a mild dent in my training preparation as self-doubt and worry may creep in. Realising that my fund-raising activity is doing well inspires me to stay focused on my event and goals. Thank you, Donors and Sponsors!

IMWA 2006: I earned a 4:30 marathon (my best standalone marathon then, was 4:12).

I am a tad disappointed (with my injury) as my fitness has improved since December, and I am shaping up very well for a race. The last time I felt so prepared was in 2006, at the Ironman Western Australia race where I clocked a 12:08 at my second 226K outing. I am holding well, committed to most of my drills diligently, and training at the oddest hours of the day or night. I have missed a session or two, and either do them the day after, or focus on my next session. Each session is a unique experience where anxiety and malaise dissipates and a sense of accomplishment reveals itself at the end of the practice.

I am considering a medical check-up before proceeding into my last two intense weeks (of long mileage), and thereafter my taper stage. I am arranging for an examination so that I am assured of my condition and its limitation. Initial prognosis by my sports-doctor, Dr Ben Tan has been reassuring, as it appears that my risk of a major injury is very low. Exactly, two years ago around the same period I was hit by a taxi while riding; I escaped serious injuries thanks to my helmet. It would be challenging to race at ‘sub-optimal’ conditions (Chrissy Wellington’s words), and grit my teeth, dig deeply, and race towards the end. The image of Chrissy running in the marathon is my psychological anchor, and I believe the image has enhanced my running cadence (88-90rpm). What I need, perhaps, are dark shades to stay focused on my surrounding and internal universe, and hit my targeted running cadence of 94-96rpm, within the next four weeks.

All the best to those doing the Hong Kong Marathon this weekend! A big shout out to Uncle Kor Eng Fatt who turned 80-years-young a few days ago!

Mind your head. Mind your body. Train safely, my friends!

Doing Loops

Yesterday, the Triathlon Family Singapore committee and volunteers met to discuss our roles in the coming Triathlon Sprint. This is an annual event that attracts new and seasoned triathletes. All participants will complete on loop of the swim, ride and run.

Some of the best roller-coaster rides include loops, and these are heart-stopping, adrenaline-infused, portions of the short but intense ride. The G-forces offered by these cleverly design rides increase at certain rises in the crest of the tracks. The sharp turns can also shake you into submission, and surrender to the moment and momentum. The screams are testimony of how fearfully thrilling it can be.

In conversations, some are fond (and skillful) of running in circles. They give others the runaround, evading and deflecting the questions. It appears to be a skill of politicians and celebrities. It is certainly the opposite of stating ‘No comment!’ It would be better to attend to most of the questions instead of avoiding them. This annoys journalists, colleagues and customers. Get to the point quickly!

Leadership Lessons: How straightforward are you when answering questions? How open, transparent and honest are you when cornered for answers? How fast do you connect the dots between request and delivery?

*****

Last night I completed a 10K run at 4:59 minutes/K, as I had the meeting to attend. Tonight is my swim drill night with about 3K of pool buoy strokes. Despite a sore left pectoral (probably, a strain from my bike crash about 10 days ago), I hope to be able to swim comfortably and complete the last two intense and longest training weeks before my taper to Taupo. I hope to bypass sub-optimal conditions and be in my best shape of my Ironman life. A heavy working week poses significant challenges to preparing for a race, however it is focus that brings it all back to relevance and reality. Live within each moment ad do what you can do. Train safe.