If You Can't Find A Way, Make Your Way!

Q. What are the eligibility requirements for the 2013 IRONMAN Legacy Program?

To enroll athletes must meet all four of the following requirements*:

1.       Athlete must have completed a minimum of twelve (12) full-distance IRONMAN-branded** races (includes existing and past events) by December 31, 2012.

2.       Athlete has never participated in the IRONMAN World Championship in Kailua-Kona, Hawai’i.

3.       Athlete must have completed at least one full-distance IRONMAN event in 2011 and 2012.

4.       Athlete must be registered for a full-distance IRONMAN event in 2013.

*Legacy athletes will be required to submit their information during online registration.
**2.4-mile swim, 112-mile bike, 26.2-mile run.

That's the plan, man. I have met all four requirements. Having audited my list of races completed over the years 2006-2012, I found I have completed 13 M-Dot branded Ironman triathlons, and one non-M-Dot Ironman (Vineman). My next race in March in New Zealand, will be my 15th attempt at the 226K-triathlon. Hopefully, the new Legacy Lottery gives me a better chance than the General Lottery, and qualification by podium finish. I am pleased that Clifford Lee was the first Singaporean to benefit from this process, and he successfully achieved his dream in Kona in the Ironman World Championships.

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 2

Leadership Lessons From: Kevin Siah, Perth-based Acountant and talented triathlete.

Kevin (in blue) races just ahead of Kona-finisher Wong Ah Thiam.

Hi Enrico, very honoured to give some input.

IMWA 2012 will be my 6th Ironman, and 3rd one on the same course. The swim being – out and back – along the jetty is relatively straightforward. However from previous experiences, there are not many buoys to mark the course and there can be some pretty big swells in the water. First-time participants just have to keep calm and keep swimming, gauge their distance from the jetty every now and then, to ensure they're swimming in a straight line.

The bike course – although very flat – is not an easy one, as it is open to winds; and, the constant pedaling and posture can take its toll later in the course. A good strategy will be not to get too excited and go out too hard in the beginning. Also keep your nutrition topped up. If it is the same as last year, you can only access your special needs on the 2nd and 3rd lap. But there are plenty of food/drink stations every 20km, or so.

Kevin is highly disciplined to do his preparation, and thus performs very well.

The run course is along the coast so, again, could be impacted by winds. There would be food/drinks stations every 2km or so, but no sponges though. The local crowd really embraces the event – they'll set up tents with music to cheer you on; some even use their garden hose to cool you down. It's always been said ‘It all comes down to the run.’ Whatever discomfort or fatigue you experience, the key is to keep on moving. If you have to slow down or walk, do so with purpose i.e. when going through a food/drink station, preventing a cramp, etc. Remember, the faster you get moving, the earlier you will finish!

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!!!

10 Tips For Preparing For Your First Ironman (Western Australia)

1)    Be clear about what you are signing up for. It is 226K of triathlon with a 17-hour dateline, and at least three months of dedicated, and family-approved, training.

2)    Be committed to your training and the discipline behind it. If you must, train in small groups (of aspirants for the same race) for motivation and safety reasons.

3)    Train for the full distance (at least) except for the marathon (32-34K will do as your longest run). Accustom your body to the lengthy duration of each discipline. Do race in the same attire and equipment that your trained in. NO NEW STUFF ON RACE DAY!

4)    Do a ride-run brick each session. Run off the bike (within a short transition of 3 minutes) for 2-3 kilometres. On shorter rides, follow up with a longer run of 10K.

5)    Over-distance for swimming (more than 3.8K) and riding (do at least two 180K, minimum as your longest rides). A 200K ride or eight-hour ride (indoors/outdoors) would be a bonus.

6)    Eat as you would in racing as in training (bring your own food supplements, if you won’t risk what is given out). Accept only water from the friendly volunteers at the aid-stations, progressively and generously positioned in Busselton.

7)    Pack your additional race nutrients in the Special Needs bag. Pack only powders, not liquefied forms as they may spoil in the heat.

8)    Study the race-course, on the map as well as on the ground. Do a recce for part of the courses a few days before the race.

9)    Get your bike fully serviced (and parts replaced; brake-cables, tyres, brake-pads) close to the race, but not too close as bike-shops get jammed with anxious first-time entrants. Get new tyres. You risk it all with used ones. Keep your existing training tyres as spares on your bike/Special Needs bag. Learn how to change your tyres, at least once, from your bike- mechanic.

10) Talk to recent graduates of the race (2010, 2011) and tap on their experiences of completing the race. Learn more about exigencies and crises that emerge, and how they managed them.

You Are Sorry - Because You Got Caught (Part 1)

The truth is out!  A press statement by leading sports-shoe manufacturer Nike on CNN: 'Due to the seemingly insurmountable evidence that Lance Armstrong participated in doping and misled Nike for more than a decade, it is with great sadness that we terminated our contract with him.' This was released yesterday. Just this morning, Anheuser-Busch (brewers of Budweiser beer) just dropped Armstrong from their contract. With a reported $12.5 million earnings from sponsorship earnings last year, the uber-biker associated with the Livestrong brand/charity has much to lose for one simple reason.
The prolonged process of systematic doping (parlance for cheating), and coercive tactics on professional cyclists led to the cyclist's eventual downfall. When the whistle-blowers confessed, in gradual numbers (both fellow competitors and ex-team-mates), this once sturdy and stable house-of-cards toppled over. The snitches's role in this cheating scandal will be the proverbial 'straw that broke the camel's back'. Plus, with the obsessive witch-hunter, the United States Anti-Diping Association (USADA) backed by mounting (mountain?) and irrefutable evidence, Armstrong is now a lone wolf backed into his corner. It will be time he will chew off his hand.
Mind you, I am not intentional bashing Mr Armstrong for his systematic doping program. He has been successful in evading the radar of scrutiny by the watchful eyes of the national watchdogs for years. Sure, his weekly ordeal of being tested before and after races seemed unfair and discriminating, however was this a case of 'a matter of time'? Do the wrong deed for a long time, and eventually one slips up. Plus, people may forgive but not forget.
What will this landmark case do for fans, charity (Livestrong), and the sport of cycling? As is, the landfill of secrets will reveal the goings-on in time to come. Live and let live? Meanwhile, wait and see. Be strong. For our sake.

Writers Rediscovered

The films ‘Finding Forrester’ and, recently, ‘The Magic of Belle Island’ portray writers who have lost their motivations, and eventually finding it. Both feature seasoned film and theatre actors (Sean Connery & Morgan Freeman respectively), at their matured best, who become unwilling mentors. They are influenced by their students to regain their passion for writing.

The key messages in each film are ‘First write with your heart, then with your head.’ And, ‘Imagine what is not there.’ Each slogan is a useful strategy by itself. If you want to be a better writer, you will have to write constantly – however good or bad the writing is. Just keeping the words flowing is vital to the writing process. The NanoWriMo Challenge, which takes place in November, is about inciting writers to write at least 100,000 words over 30 days. I managed to complete this colossal task over a heavy work schedule inn 2009, yet learnt much about discipline and time management. If you want something done, give it to a busy person. You can achieve so much.

Just today, my friend Clifford Lee (multiple-Ironman finisher) completed his personal challenge in Kona, Hawaii. He successfully completed the 226K Ironman World Championships after qualifying for the Legacy Lottery. He wrote his report a day after, which drew much praise for his honesty, passion, humour and naturalness. Sometimes, the best pieces of literature come deep from one’s heart, which is what endurance athletes do, when they ‘dig deep’ to finish their long-distance tests. Clifford’s piece continues to draw congratulatory messages as well as kudos for his narrative style of reporting. His piece is inspirational, as he drew inspiration from his fellow competitors during his 16-hour feat in the heat.

We will be doing an interview with this 14-time Ironman finisher shortly, so stay tuned.

The Last Moments Matter

When I play the online word games of ‘Scrambled’ and ‘Word Hero’ on my android phone, I notice that I can squeeze out up to three words in the last five seconds. What leads to these last ‘bursts of fire’? How do I manage to wring out words at whirlwind speed at the eleventh hour?

Perhaps it is the adrenaline pumping, as I compete against the timeline. Being an endurance athlete, I am familiar with working against the clock when I aim for personal best (PB) timing. The watch gives you a sense of your timing, speediness and ability to work within a self-created crisis. It is like our ability to sprint over the finishing-line despite being fatigued or cramped.

It could also be attributed it to my sense of competitiveness. Not so much against a friend, or an unknown adversary – more about beating myself against a benchmarked score. The limits determine your limitation. Either you believe you can beat the score by associating words from the random assortment of alphabets. Sometimes, it takes us almost the duration of the game to realize new words. The confusion makes way for clarity.

Leadership Lessons: How often do you challenge yourself against the clock? How much can you squeeze out of your packets of time? What was the most that you produced within a short period of time? How did it feel to accomplish a lot more than you imagined?

Ironman Triathlon World Championships 2012

The Ironman triathlon World Championships ended a few hours ago. Held in Kona, Hawaii this race began in 1977 on the Big Island before moving to its present location. About 2,000 athletes competed in almost all categories from the young to aged, and physically-abled to physically-challenged - but with one major goal on their mind - to complete the 226K triathlon within 17 hours. 
The salient feature of these year's edition were determining the new Ironman king and queen of Kona. Four-time 'Queen' Chrissie Wellington appeared as a spectator to cheer her boyfriend Tom Lowe on. She was also interviewed by Greg 'Welchie' Welch on 'Ironman Live'. Crowie was dethroned after putting up a splendid lead in the 180K ride leg. He placed outside of the money after he was overtaken by a tough pack, the sidewinds of Kona, and the hot lava fields. 30-year-old, Australian Pete Jacobs (who was runner-up in 2011), finally, earned his place in Ironman history for winning today's race. He was 'high-fiving' the spectators on as he held on to his wide lead, in the last 2 miles of the marathon. 
The female professionals were flagged off five minutes after the male professionals - a new change in rules. The Legacy Lottery opened doors for those everyday triathletes who may not contend with a podium qualifier, to earn an opportunity to race in Kona. The new M-Dot/Ironman Corporation criteria is opened to triathletes who have completed at least 12 M-Dot sanctioned full Ironman-distance races.
Leanda Cave of the UK, deservedly fought off the leading two female professional triathletes to become the  Queen of Kona. Former, multiple-Queen of Kona, Natascha Badmann (46-years-young) placed 6th with a strong finishing time. 

Lots of drama, inspirational stories, and Clifford Lee (first Singaporean to win a slot in the Legacy Lottery) completed his 14th Ironman in 'Gangnam Style'. 

70.3 Ironman World Championship finisher, Tomoya Tsuruta (Singapore-based Japanese) completed his first Ironman in a very good time. Congratulations to all finishers in Kona!

Six, over-80, veterans were featured in the oldest category with three of them completing the tough race. Certainly very inspirational and amazing efforts by these fit athletes.