Meeting Up With Inspirational Friends

I met up with the Koeppens at the Changi International Airport, hours before their departure back home to Germany. My busy teaching schedule forbade me from meeting them earlier. I have kept in touch Grace and Hannes annually, and I have been inspired by their enduringly strong relationship and shared sense of athleticism.

Months before my personal assault on the Ironman World Championships in Kona last year, I spoke extensively to both of them, garnering useful pre-race and racing advice. Hannes Koeppen competed on the Big Island four times and was world champion twice in the wheelchair/PC category. With a PhD in biology, he now shares his knowledge of nutrition with physically-challenged (PC) athletes. With our brief time together on this trip, I regaled them with my amusing stories at my 15th Ironman finish. We had a most enjoyable time.

Here is a photograph with my regular swim buddies (on Saturdays) - from the Tanjung Beach Swim. Davy Koh went to Kona in the early-1990's. We shared a swim and run 'brick' last week.

I am blessed with friends like them.

Six Days To the Dance (IMNZ 2014)

It is six days out to Ironman New Zealand, my first Ironman-distance triathlon for this year. My bike was just ridden, checked and packed into its hard-case. I have taken a conservative approach to this race, as I was occupied with a challenging but rewarding two months of work assignments. I weigh heavier now, with more upper-body strength, stronger core, and better rotation of my trunk. Hopefully, this will translate to a better 3.8km wetsuit-swim in the perennially cold Lake Taupo, and a stronger and improved two-loop ride. I have reduced my running mileage, focusing on speed and technique (mid-sole landing).

My second Ironman follows three weeks after, at the Asia-Pacific Championships in Melbourne. I will assess my fitness and recovery abilities between the two 226km, multi-sport, races. In effect, these will be Ironman races #17 and #18. My diet has been primed with more vegetable, fruit, good fats and antioxidants. I have expanded on more quality sleep and rest, too.

My first Boston Marathon (my second of the Big Six World Series) will be a moth after, in April, right after the Easter weekend. I look forward to Boston Strong, and a hopeful sub-4 hours finish. The weeks after Melbourne will be spend, exclusively, with running short sessions (10-15km) 4-5 days per week.  

Does Cheating Occur At Races?

They say cheaters never prosper. That is an assuring thought, if it does happen. Unfortunately, many cheaters go undetected and unsuspected, escaping the radar of doping authorities. 

This article reveals shocking data: One in 7 Ironman participants, apparently, cheat in long-distance races such as Ironman triathlons.

This is certainly not assuring news, yet it may just be the tip of the proverbial ice-berg. Unlike professional cyclists, where cheating is rampant (read Tyler Hamilton's 'The Secret Race') - bread and water (aqua-pita) won't cut it - and anti-doping proponents only reveal their ugly, conscionable sides, the amateur arena is already loaded with suspicion. Why? Perhaps, a significant number of gifted age-groupers are annoyed at missing their podium placings, and their potential slots in the world championships. 

In the past decade, only a handful of professionals have been caught for doping. If a current champion is caught for deliberate cheating, it may diminish the stature of the sport but not its allure. Competitive bodybuilding is rift with doping, i.e. through the use of anabolic steroids, dehydrating and fat-reducing pharmaceutical aids. In spite of the open-use of such hormone-based, muscle-enhancing medication, bodybuilding has a large niche following and a prevailing mindset that bypasses logic and reasoning, and blind-sighted by aesthetic beauty. Grotesque muscles are considered sexy on the bodies of both genders.

Why cheat? The reasons are aplenty. Because it can be an advantage, unfair or not. Because more and more serious athletes are resorting to such (mal)practices. Because, it enhances the body's potential to do more and exceed its perceived limits. Because, some need to go to Kona and feel complete with that experience and hyperbole. Because the financial rewards diminish significantly when you place off the podium. Because...and the list of qualifications and reasoning continues, ad infinitum. It is, what it is.

The cheating will continue, and we need to adapt to the situations and conditions. We have choices, but cheating need not be the only one. Several roads lead to Kona, and you need to live with your own conscience and integrity. Perhaps, it is time to not get angry but to get even. Do your best, and live with your best. You can still earn a chance to Kona through sheer luck of the draw(s), charity slots, entry by exception, or through the tradition of placing. After all, isn't the journey as relevant as the destination?

Self-Monitoring

How often do you monitor yourself?

This means assessing your efforts, physical condition, and performance.

When you exercise, do you monitor the following: Perceived Rate of Exertion (PRE), heart-rate (zones), sweating, breathing, physical discomforts, etc. External measurements may be collected from instruments on speed, cadence, distance, and power.

Your medical practitioner measures your health status with questions (diagnosis), examination of your ENT (ear, nose and throat), blood pressure, heart-lung (stethoscope), and other tests. The information gleaned (usually absence of troubling symptoms, or presence of significant symptoms) will be used to assess the health condition, and therefore a prescription be derived from the analysis.

Family history is part of the indicators for predicting the future. Although the past may not necessarily determine our future, it can indicate likely behaviors. That is how tradition and custom factor into our lifestyle. If you have more stressors in your life, it may influence how your body copes with the changes. Again, predicators are not predictors.

For patients prescribed cholesterol-lowering drugs, like statins it essential to monitor side effects (which may be serious or fatal) like muscle weakness, memory loss, numbness and pain. An active athlete may be affected by both the physical (and physiological) and mental effects of such drug usage. It can impair your performance, lead to a reduction in exercise, and thus reduce quality of life, which is a push-back effect not desired.  

By monitoring our performance and symptoms, we deduce the internal conditions from the external. It is a logical pathway derived from inductive and deductive reasoning. Sometimes, we have to move backwards in order to move forwards.

Leadership Lessons: How do you monitor your performance? How do you know you are behaving appropriately? How does your current condition influence your future choices? How does your wisdom (gleaned from experience) determine your choices and decisions?

Alphabetical Fitness (Endurance Sports)

This is an alphabetical summary of essential factors in performing, successfully, at endurance, multi-sports including triathlons and marathons. This list is evolving, subject to my current state of awareness, wisdom and relevance. I suggest doing up your own list as your progress and grow in your sport.

A = Antioxidants are necessary to reduce premature aging

B = Breathe deeply, regularly, and naturally (mouth or nose)

C = Core strength is key to proper exercise posture/gait

D = Discipline is a useful value to develop

E = Endurance is built through time and consistency

F = Fresh and raw food are consumed everyday

G = Set clear Goals and commit

H = High-Intensity exercise, but short duration

I = Involve your family in your achievements and adventures

J = Join training groups to improve on your abilities

K = Kill negative thoughts, doubts and fears

L = Learn constantly from your personal experience and from others

M = Make every session count, however short

N = No one way is the only right way

O = Oxygenate your body with aerobic activity

P = Pacing is key to completing and Personal Bests (PBs).

Q = Quitting should be postponed unless you are injured

R = Race regularly and learn to apply tactics

S = Sleep adequately and more, as it is anabolic

T = Take your time to build your fitness

U = Utilise the assistance of coaches and experts

V = Vanity makes you look good

W = Wait your turn, no need to draft or cheat

X = X marks things on your Bucket List achieved

Y = Yesterday was an easy day

Z = Zero-carbs is not necessary and not smart

Inspirational Story of a Cyclist

My friend, Fraser Sharp was interviewed for this piece. He and I will race in Ironman New Zealand again in March. He is a very strong swimmer and cyclist, with a focus on qualifying for Kona. If you like to support his cause, please do so.

Iron-Horsing In The New Year

Happy New Year!

This is my first post of the year. Already this morning, I rode my 60km to usher in the spirit of the new year. After a heavy season of preparing for the Ironman World Championships in Kona, I took a casual approach to my last marathon of the year. It was at the Singapore Marathon where I sustained a hip injury, which is on the mend.

I have integrated at least three outdoor sessions with buddies, Kenneth and Paul. We ride on Sundays, and this morning we chose to ride on the coat-tail of the new year. We joked yesterday that 'We will see each other next year!' and it meant 'tomorrow'. 31 December is the only day in the year that is separated by a year and a day. Likewise, each last day of the month presupposes the next month.

First time wearing this jersey I bought two months ago.

Anyway, it felt good to ride with strong riders. I have to regain my cycling speed (on Taupo's rolling course), although I still own a fairly strong aerobic base. All three rides for me were made thriving only on 'aqua', purely on water and working within my aerobic zone. Training on an empty stomach (well, I have black coffee and coconut oil for breakfast) triggers off the utilisation of fatty acids (and triglycerides). I have also begun working hard on my core strength, and muscle mass. Much of the aerobic training has led to a cannibalisation of muscle mass, which translates to loss of strength and power. Being too 'skinny' is not useful. Instead, a higher body density is. Thus, I aim to build more lean tissue weight and a higher body-fat count. The water is Lake Taupo is cold, and the windy conditions can lead to excessive loss of body heat and enhanced caloric expenditure.

Eights weeks to my 17th Ironman in Lake Taupo. Then, IM Melbourne, and then Boston Marathon. Recovery and recuperation will be key to my athletic performance, and possible PB timings. There will be 10 special slots for Kona up for grabs in a special, 30th anniversary lottery. It being my fifth assault on this course, I will earn five tickets for the draw. Will lightning strike twice on the same place?

Hits & Misses For 2013

I trust that you had a joyous, past few days, celebrating the festivities of the year. Having reviewed my sporting goals, I have done a simple SWOT Analysis that included 'hits' and 'misses', and then translating these into Opportunities and Threats.

My misses for the year included: Sprained hip before and during the Singapore Marathon (December); missing a sub-6 hour at Kona; missed a sub-4 hour marathon in Kona; 

My hits for the year were: Completing the Ironman World Championships in Kona; earning a second Boston Qualifying (BQ) time; earned a new PB (3:16) and second BQ at Gold Coast Airport Marathon (July); qualifying for Boston Marathon 2014 (April); improved the marathon course in Singapore by one minute (over-2012)/missed my PB by one minute;

My goals for next year in triathlons and endurance sports will be: Earn a sub-4 hour marathon in an Ironman; hit sub-5:45 in my Ironman rides; met a sub-1:20 PB in my open-water 2.4-mile swim; complete with PB in Ironman New Zealand (March); complete Ironman Melbourne (March); complete Boston Marathon (April); PB in Ironman 70.23 Cebu; managing and leading as a committee member in Triathlon Family Singapore; earn another lottery slot for Kona.

May you have an eventful 2014, filled with new achievements and accomplishments. Continue to tick off your Bucket List and Big hairy Audacious Goals (BHAG).

Leadership Lessons: Towards your goals - view, re-view, over-view, and pre-view them. Give them new perspectives. Set goals, make them 3-D (dimensional), strategise for them, and work towards them, and keep measuring for progress.

Congratulations, Ironman Finishers!

Congratulations to all finishers of Ironman Western Australia 2013!

You have braved the challenged, braced the unknown, and embraced the day to discover yourself. You have faced your fears, anxieties and physical discomforts to take on an, arguably, tough race. Little is glamorous when your sporting attire is drenched in blood, sweat, tears, and other bodily secretions. You already paid the price many times over in training.

Whether you completed the race or not, top marks for signing up, training hard, and showing up at the start-line. Whatever your reasons for stopping, I trust that you are better now, and healing up. Review your results, appreciate the feedback, and plan a better race. There are few failures, mostly outcomes and results.

There is little doubt that it is a hard race. If it was so easy, many would be doing it. The Ironman triathlon is a rigorous examination of Self, with three disciplines to test you over the 226km of terrain. Like all tests, it tests our mettle and mindset to complete a task, and a colossal task at that. It engages our beliefs, values, fibre, perceptions, instincts, pre-judgements, and behaviors - much goes on in our body and mind.

Some have achieved much more, with parallel accomplishments like fund-raising, balancing recreation with vocation, and spreading good messages. The race is poised on a purpose larger than us. To race with a purpose, whatever it is, gives us focus and a sense of importance and direction.

It is not a race to the end, but rather, a race o the next milestone. May you return stronger should you wish to reply to unfinished business. Many a time, the next attempt is much sweeter in its ending.

Good luck in your next foray into the endurance challenge. Congratulations for a very hard hit out there! You are an Ironman!

Reflections on the SCSM 2013 (Singapore Marathon)

Photo-credit: Triathlon Family Singapore

It has been four days since the Standard Chartered Singapore Marathon. In classic style, I ran through my pain barrier, in the last 10km. I was doing so well for the first 32-33km, pacing alongside strong triathletes/marathoners, Ewin Teo and Dr Lim Baoying. The gluteal (buttock) strain I experienced after a tempo run, four days before the marathon, worsened into a hip-joint/right medial gluteal injury. I had to withstand the pain and weakening muscle performance, to a disappointing finishing time.

Photo-credit: Steven Tan Fun Runner

Six weeks after completing the triathlon world championships in Kona, I was able to complete a marathon (with minimal marathon-specific training). I was mainly riding and running (50-60km per week of running, at my maximum). I was on-target for a possible sub-3:30 finish, when I assessed a strong 1:45, turnaround time. However, when my right pinky-toe erupted into a bloody gusher (I felt it when it happen), I suspected something was amidst. Then, my right hip gave me grief with tightening intensity. This progressed, with diminishing results, into a slower run as my right leg could not fired thoroughly. I crossed the line, one minute better than last year, and one second off my course-best timing. Well, it is what it is. 

Photo-credits: Mohd Hafiz

I had a sports-massage after the race, requesting two male masseurs (undergraduates in the Diploma of Sports Science from a polytechnic institution) to work on 'releasing my hip muscles'. It hurt, not helped by skin abrasions I picked up on my run. I had my bloody toe treated at the Medical Tent; thankfully, it stopped bleeding and the nurse was kind enough to keep my foot dry with a large swathe of cotton-gauze. I hobbled out with a discernible limp, on my right side, as was described by my friend, Khina Ong.

On reflection and reviewing my race-day , I realised that my mental fortitude and tenacity drew me to the finishing-line. Endurance athletes develop a deliberate sense of stubbornness from many hours spent doing their favourite discipline. You engage values like determination, patience and commitment to help you complete the task. Thus, developing mental strength as well as physical fitness are complementary and mutually-dependent.

Photo-credits: Running Shots

This is a great time to briskly evaluate your performance, and translate these into future goals for the next racing season. As you rest your weary body, be wary of what works and what does not. Assess your successes as well as misses. There are few failures in life, merely results. A 'perfect race' may be a surprise, earned when you least expect it. Other times, you will experience it coming and ride on the waves of your confidence.

Above all, consider which factors you can control and which you cannot. Focus on what you can do. Relish in your progress. Little gains add up into value: tacit experience and tacit wisdom. That is the education of an athlete, and the learning of a person.

Enjoy your time with yourself.