RACE REPORT: Ironman World Championships 2013 (Part 1)

Rehearsal for my Welchie at the end-point.

My journey to the Ironman World Championships in Kailua-Kona began in the early-1980’s when I watched an episode of ABC Wide World of Sports. The scene of struggling athletes during the marathon leg, at night, was exciting and intriguing. My actual foray into endurance sports (mainly, the marathon began in 2004), and my first of a dozen of Ironman finishes was in 2006. To cut a long story shorter, I had a dismal 2012 racing Ironman Switzerland racing on a suspected hairline-fractured, left toe. I completed a challenging race, made more uncomfortable with an unstable foot. Two months of no-running activities (after a clear diagnosis through my first MRI scan) led to me to completing a disappointing 4:00 Berlin Marathon (my second attempt there since 2010).

Through the egging of Clifford Lee (now, 'Kona-Clifford'), a slot winner in the newly-incepted Legacy Lottery I applied for my slot. Legacy Lottery applicants need to complete 12 M-Dot Ironman races to qualify for the lottery. Six hours before the sad event at this year’s Boston Marathon, I received an e-mail announcing my successful bid for a Kona slot. Six months of rigorous conditioning prepared me for my dream race of doing the Big Dance on the Big Island. Along the way, I earned my second Boston Qualifier (BQ) timing at the Gold Coast Airport Marathon (July), and earned a Boston Marathon slot in late-September. Two successful lotteries gave me closure for a dismal and disappointing racing year in 2012. With renewed sense of purpose and pure focus, I worked around a busy business year of teaching and consulting work.

I spent many hours building my aerobic base, focused on low heart-rate training on all three disciplines. I also shifted my nutritional needs to more unprocessed food and essential dietary fats (mainly organic virgin coconut oil and olive oil). I slept more, and rested whenever I could. I also adjust my body clock to awake early for a 1-2 hour ride (plus core stability work) before work. Three weeks before the race, I caught an infection and began to lose my voice after each day of teaching. I developed a cough and sniffles; symptoms of flu, so I decided to hold off swimming sessions and intense, speed, sessions. I would, otherwise, have been on tapering track were it not for this major distraction and surprise: dodged the first spanner in the gears. I had no excuse but managed this bodily inconvenience. I recall Dave Scott's words: 'Make no excuses!'

9 October: We arrived on Wednesday, three days before the race (hopefully enough to shake off jet-lag). It was a long flight on United Airlines, from Singapore to Narita (Japan) to Honolulu, and then to the Big Island. My first hairy moment was, on arriving in Narita, at the airport lounge we found out that we needed a piece of documentation for entry into the USA (despite the fact that we did not require travel visas) called ESTA by the US Customs authority. We were fortunate that we could apply for and pay US$14.00 for this document online, which we did. It was stressful, to say the least: Second spanner thrown at us, and dodged. (Note to self: check the requirements for travel documents for countries we have not visited for at least a year).

We checked into the Kona Seaside Hotel, which is adjacent to the official Ironman accommodation of the King Kamehameha Hotel. The perimeter-wall was made with lava-rocks, a natural resource from the island. My abode was less than 200 metres from the Kailua-Kona Pier, so it was convenient for the hefty price I paid. I planned for a fuss-free race check-in and check-out. Immediately, we had lunch at a nearby restaurant and then headed for the Registration site. A Japanese contingent, organised by a triathlon-travel group set up a tent outside the hotel, with a bike-mechanic to assemble and service all bikes. Tri-Travel is the main Ironman agent that arranges all your triathlon racing needs. It costs a premium, but I hear from friends that Tri-Travel removes the hassles for overseas participants.

The race-registration was smooth and brisk. I basked in the glory of being there. I did not mind the mild queue; each of us had our chance and purpose. The race-pack was an attractive luminous-green, and I relished using it. In it, there was a set of colourful TYR goggles, a distinct luggage-tag (with the schedule of race-week), and race-bib, race-stickers and the precious silver-foil sticker for my bike.

 Meeting the Legends in Ironman.

 The Great Paula-Newby! She gave us a useful pep-talk.

 Voice-of-Ironman, Mike Riley. Waited for him to call me in, in Kona.

 He put Ironman on TV and the world map: New Hall-of-Famer.

A robe fit for a king: This finisher has woven a bathrobe from all his Ironman finishes.

On the afternoon, I attended a must-go event: The Legacy Reception. I met the CEO (Messinck) and Vice-President of WTC, and met the legends of Ironman: Paula-Newby Fraser, Dave Scott, Heather Fuhr, Greg 'Welchie' Welch, Michellie-Jones, and Bob Babbit. It was a powerful experience which I will treasure. Welchie and I rehearsed the 'Welchie' (pose) which I delivered - hopefully - with justice: leap of joy, plus the tongue sticking out!

Bansai: Japanese Underpants Contingent.

The next day, I fixed up my bike and did an easy swim along part of the swim course. Before my swim, I watched the Underpants Run. I found out, later, that James ran with is Dad. It was an amazing array of undergarments worn by Ironman competitors, friends and family. I gave the run a pass as I would have been alone. The water was warm enough with clarity that enhanced the abundant marine life, teeming with coral, fish, turtles, and competitors. Most were age-groupers who look every inch of the Adonis and Amazonians who were race-ready and had the ‘Eye of the Tiger’. The three expatriates – Arnaud, James and Assad (who, eventually, won fifth in the 35-39 age group) – told me one common thing: Enjoy the race. It made perfect sense, since my goal was to qualify for Kona, and be race-ready to complete in reasonable time. Plus, I was on to this notion of finishing ahead of the celebrity Chef Gordon Ramsey, and former-football professional/Hall-of-Famer, Hines Ward. Both Ramsey and Ward lost a tremendous amount of weight in their year of intense and systematic preparation for the 226km triathlon.

I joined the Parade of the Nations, which was slated for 5.00pm. Singapore-based expatriates, and second-time Kona qualifiers, Arnaud Selukov and James Middleditch accompanied me. I carried the placard for Singapore, while James carried our flag. Arnaud walked with us carrying his son, Mika. We were, probably, the smallest contingent there. We ended up at the race-exposition, which opened upon our arrival at the Expo venue.

10 October: I had an easy day, since it was the Carbo-Party/Briefing night. The day’s drama of locating a substitute top-tube cap and M4 bolt (lost during TSA inspection) burnt up some of my focus. I was grateful to the mechanic at the Cervelo Booth for giving me these two key items, to secure my Elite Razor tri-bike into competition readiness.

 Faris Al-Sultan: interviewed before dinner.

Carbo-Party/Race-Briefing was straight forward with nice preambles by co-emcees Mike Riley and Bob Babbitt. I, incidentally, queued behind one of the original racers from the 1980's during dinner. There was a welcome entertainment, and I sat next to James Middleditch (who is a vegetarian, who clocked 9:32 this year!) for dinner. 

Chrissy Wellington enthusiastically signed autographs and took photos with fans: a class act!

11 October: Bike Check-In. I was dismayed to find my front tyre deflated. Suspecting a snake-bite on my tyre, I brought it to the local bike-store and sought the expertise of the resident bike-mechanic. Upon his thorough inspection, he assured me that he could not locate any discernible leak or gash. He proposed that I buy a canister of Pit-Stop, pump it into the tyre, spin it around, and inflate it further. I was, again, grateful to the bike mechanic who made my experience a positive one. I dodged another bullet, before it could graze me into submission. 

I checked in my bike, not before having photographed for documentation. The ENVE staff gave me a limited-edition Kona t-shirt and socks, for owning and using EDGE wheels (precursor to ENVE). A volunteer walked me through the Transition Area (for both 1 & 2), racked my bike, and escorted me to the Transition Tents and bag-claim area. It was a patient, purposeful, familiarization walk that gave me visual reference-points.

This photograph made it to the website: only Elite Bicycle racing.

It was an early night for me, with dinner at our favourite Chinese restaurant. I ate a hot meal of wanton-noodles. I had already laid out my Swim bag (with my Jabra two-piece racing attire, Aqua-sphere speed-suit, CO2 adaptor, CO2 cannisters) and necessary nutrition: CrampFix electrolytes and Hammer Nutrition Perpeteum.  It was fitful night of interrupted sleep as my dry cough persisted…

Lessons Learnt From Kona: Ironman World Championships 2013

It has been three weeks since I raced in Kona (12 October). The 226km triathlon was a culmination of about nine years of long-distance endurance training and racing. This was my third Ironman world championships after two Ironman 70.3 championships in 2008 and 2009. I am thankful to earn the distinguished opportunity to race in a historical, 35-year-old race, that tested the limits of my physical endurance. These were the 10 indelible lessons I learnt from my experience racing in Kailua-Kona, home of Ironman.

1) Training = Work + Rest. 
2) You can compromise on training, but not on your recovery and recuperation: Eat very well, and sleep more.
3) Injuries equals 'down-time' equals compromise to the Big Plan: Stay injury-free, and treat all muscle-imbalances.
4) Have a Big Plan, comprising Plan A and B and C. All plans point towards succeeding in the race. 
5) The mental aspect is a crucial part of training, so develop mental toughness through the hardest workouts and your reluctant days.
6) Completion takes priority over competition: Get your job done, safely and surely. Proper and tested nutrition is critical to sustaining your efforts.
7) Disappointment happens - deal with it, while maintaining your focus on the Big Plan.
8) Draw inspiration from others: Admire your competitors and your heroes (they earned their spots through hard work, too), draw upon the energy of the Big Island, trust your training and your Intuition.
9) Enjoy the Total Experience: You have arrived, so complete the Journey one discipline at a time. It is a cocktail of physical, mental and emotional elements.
10) Bask, in the run-down through the Finisher's Chute: Brag for life!

My Interview: Q&A About Ironman Triathlons

This was an interview I had with John Cooke, of Perth, Western Australia before my Big Dance in Kona. John will be doing Ironman Western Australia (IMWA) once again; it being his 10th 226k triathlon. I trust that you may find something useful.

Ironman World Championships 2013: Kona

I am pointing to my name. All qualifying athletes are listed here.

My Kona experience has come and gone, yet the memories linger on. The full weight of realising my Kona dream has not fully sunk in yet, however I am certain that parts of it will reveal themselves as part of my personal learning journey. If the journey is as important as the destination, then completing the Ironman triathlon in Kona has been that analogy for me.

My practice for my Welchie Finish Pose.

What goes around comes around! In Kona, that is so true. The locals have a term for it: kupau. It has taken me eight years of Ironman racing to arrive here, to race with over-2,000 other capable and enabled athletes, to cross the finishing-line. We raced alongside professional triathletes, world-champions, elite age-groupers, Challenged Athletes Foundation (CAF), Kona-Inspired athletes, and Legacy Lottery and General Lottery winners.

Loads of tempting gear at the Merchandise Tent.

The precious silver-foil sticker: Mark of entry. Not going to sell my Elite Razor bike.

Here is a photo-log of some of the many Kodak moments I lived through. A full report follows, shortly.

The ENVE Team spotted my classic EDGE wheels, and awarded me a special-edition t-shirt and socks. Thanks, ENVE!

A large coterie of spotters auditing each bike that enters T1. Mine was the only Elite bike registered.

On the way out...

On the way in...

One of the toughest marathons I have done: My 21km splits were vastly different.

Checked out my bike, and awaiting a good long shower and snooze. Exams over!

The money shot!

Photo-credits and video-credits: Mel C.

Came, Saw & Kona-ed

The deed is done! Well, my deed is done.

I am now in Kailua-Kona, and it is about 26 hours since I completed the Ironman World Championships. I am sore; nothing unusual. It just reminds me of my mortality, and how my body is responding to the last seven months of training.

It was my best performance, but it was one of my best races. This is Kona. It is the holy grail of long-distance triathlons.

 My picture appeared on the IronmanLive.com website (during my bike check-in).

Thank you all for your well wishes. I am appreciative of my family, friends, sponsors and fraternity for their support. I walk with, personal pride, my achievement. I am thankful for my luck, appreciative of the support I got, and honored for the opportunity. Despite of my hard day, I would do it all over again - once I recover. I may just get another shot at the special lottery at the Ironman New Zealand 2014.

I will write an exhaustive report soon of my experiences.

Off To Dream Bigger On The Big Island

I am almost done with my packing; a fortnight of travel including race and vacation.

After almost nine years of endurance sports, I am headed to the Big Island to race and complete the Ironman Triathlon World Championships in Kailua-Kona.

It has been a great year, winning two important slots: one for Kona, and one for Boston Marathon. I rarely win the lottery, but the Legacy Lottery is a special one, having had to complete 15 Ironman-distance races to earn it (15 April). I earned a Boston slot on my second BQ timing in July.

Kona has been a dream born of watching 'ABC Wide World of Sports'. The touching images of the finishers in the dark of night, were my seed of influences. I was initiated into triathlons by my business associate and coach, Craig Holland (from Newcastle, Sydney). He went to Kona in 2005, and encouraged me to hold the dream. Years later, here I am. The Triathlon Family of Singapore also sustained my roles as athlete and volunteer, passing it forward to a new era of entrants. On the egging of Singapore's first Legacy Lottery winner, Clifford Lee I earned my slot for this year. It feels great to win something as prestigious and amazing as a Kona entry.

My Boston Dream came later, influenced by the expanding running community. It took me the last two years to seriously engage it. A first BQ in the Hong Kong Marathon 2011, saw me miss it out by two minutes. This year, I sliced that by 13 minutes to ensure an 8-minute lead over my 3:24:59 cutoff entry.

Five more days to my Kona Race, and I am excited and apprehensive about doing it. I will play a conservative start, and end it fiercely (as I can). Seven hours before I begin my journey...I look forward to holding my country's flag in the Parade of The Nations on Tuesday.

I Have Little Physical Talent, But I Work Hard

'People who think that an IRONMAN is unattainable – I tell them that it is possible. I can take anyone – a person that does not have an athletic bone in their body and make them into a triathlete if they’re willing to put in the time. I’m the perfect example. I am not a great athlete, just a hard worker.'

- John Duke, IRONMAN Legend (from www.ironmalive.com)

I hate to swim. I hate to ride. I hate to run. 

Well, not exactly true about riding. I do have difficulty swimming, and running hurts my entire body. Why do I do it then?

I love challenges - physical and intellectual. Not that I have tested myself with Mensa, but I have scored reasonably well in IQ tests. Formulaic, I assure you. I am stoked with being better. I yearn to be my best. Endurance sports bring out the true test of many personal values like tenacity, determination, persistence, patience, endurance, perseverance, excellence and many more. I do Ironman for the discipline. I appreciate discipline, having tasted that as a student, a member of the uniformed groups, and now in competitive sports. The ability to perform better at the next sporting event motivates me. I am curious about my potential. I relish excellence, and excelling in my endeavours and undertakings.

I am a FAN of the Kona Ironman. I am a FIRST-TIMER at Kona. I aim to be a FINISHER in Kona. Next week is crunch-time. I will be taking my pensive but calculated steps to Kailua-Kona, home of the Ironman World Championships. I am grateful for earning the opportunity to compete and complete Ironman on the Big Island. There is so much history to this event and the island. I can only visualise as I have for the last thirty years, of what it would seem, sound and feel in this event.

I thank many people for helping me through this major challenge. My 16th Ironman has been memorable and motivating by my coaches, sponsors, friends and supporters. Meanwhile, I will am packing, fine-tuning, and tapering. 10 days more to the Big Dance!