Dancing Your Way to Results

‘I dance like a butterfly, but sting like a bee.’ ~ MUHAMMED ALI

Last night’s performance by the Riverdance cast was brilliant! I enjoyed watching it as I did other Broadway musicals. Pure dancing is full of expression and energy! Energetic people are a magnet for others, to indirectly inspire and motivate. Lisa Haneberg, an OD consultant writes about energies and how this attracts others.

Fred Astaire and Ginger Rogers are unarguably, the most dynamic dance duo that danced their way to Hollywood greatness. ‘I Could Have Danced All Night’ was a song featured in the film ‘My Fair Lady’. Jane Fonda popularized the revolution known as ‘aerobics dance-exercise’; a scientific term misappropriated from Dr Kenneth Cooper in his landmark book ‘The Aerobics Way’ about endurance exercise as preventive medicine.

I love watching dancers. My favourite dance show was ‘So You Think You Can Dance?’ The biggest dance show in the USA is ‘Dancing with the Stars’. Celebrities are paired with processional dancers to qualify to the next rounds; in the former, budding professional dancers dance a myriad of styles either solo or in pairs to progress.

Dancing is more than just an important branch of the performance arts. It is also a metaphor embraced by many, who feel grounded by language patterns that reflect rhythmic movement.

You can dance your way through precision communication. Twitter works on the premise of containing your message within 140 characters. Consider this: the next time you send a text message (SMS), use précis writing and write with precision your memo in a short paragraph. Obey KISS. It is acceptable if it flows through the second text message; it does not work all the time. Let your fingers do the dancing. In negotiations, clients may like to dance around the real issues so that can be a frustrating form of expressed movement. We have to negotiate around bends in intention, expectations, doubt and worry.

For serious triathletes, the Big Dance takes place in Kona, Hawaii in October each year. How many of us would like to make a date with that event? How about dancing your way across the finish line, applauded by thousands of spectators?

Taking Charge and Taking Stock

I just received two beautiful books for my library and reading pleasure. One is a book I longed to own, and the other is the latest release from the publisher and its author. Studying the contents of the cardboard package and its accompanying customs declaration dispatch note, I am reminded of the relevance of mail and overnight delivery.

Logistics management is a science born of warehousing and distribution, supply chain management, purchasing and shipping. Each of these processes is a specialty area that demands working knowledge and tacit experience.

One of the mottos of logistics is ‘First in, first out’. Interestingly, it sounds like the transition area of triathlons. Zero inventory is an ideal situation to be in, and in practice, transition area after T1 almost achieves that. After the swim, most participants will do a quick-change of attire before mounting their bicycles. Barring any penalties and disqualification, T1 should be emptied of bikes before the first wave of fast riders return.

The stock take is a time when the inventory of merchandise in the warehouse is counted up. The final tally reflects the inventory situation, and shortfalls (missing items mostly) are to be accounted for after this physical measure. A certain percentage is allocated for losses and missing or misappropriated or misplaced items.

At the workplace, we need to make constant checks. We need to account for our team’s whereabouts as well as their performance. We need to take stock of each person’s results and have our conversations with them. Revisions are required when staff do not measure up to expectations. We must remind ourselves as leaders to make adjustments to our expectations and perceived limits. How do you evaluate your team’s performance? How often do you apply ‘first in, first out’? Do you review your team performance regularly? Are your people promoted, and who are those consistently left behind?

Ring Around the Roses, A Pocket Full of Poses

I always wanted to watch Lord of the Dance, however multi-million dollar legs Michael Flatley retired before I had a chance to. This evening, I watched the last performance of the touring show, Riverdance - the next best thing to Irish dancing at the Marina Bay Sands. Flatley choregraphed the original Riverdance that made its debut at the 1994 Eurovision Song Contest. The performance was brilliant! The two-act show featured a Flamenco dancer, two American tap-dancers, and a troupe of Irish/ballet dancers. The male and female leads were very skillful, and stole the show. The accompanying female lead singer (beautiful falsetto voice), and the four-piece band (comprising a female fiddler, two male percussionists, and a male drummer balanced the show’s dance-song format. This was our first time attending a world-class show at the 1,600-seat, Sands Theatre in the spanking new integrated resort.

I visited Dublin and Cork in 2004, and I certainly made the Guinness Brewery one of my highlights of my trip; I failed to kiss the Blarney Stone as I was not comfortable lying on my back at the edge of the precipice. True to my expectations, the taste was exquisite. Having spent my formative corporate years working at a renowned brewing company, I have been hooked on the distinct, sweet-sour, taste of a pint of ice-cold Guinness Stout. Earlier this week, I had a pint of Guinness Stout with my lunch at the Margaret River in Busselton, Western Australia. It was part of my passive recovery approach, less than 24 hours after my last Ironman triathlon. 

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I rode about 60K this morning along Coastal Road. I merely cycled on the flat 15K loop. Interestingly, at about 10.00am there were still roadies and triathletes grinding away on their large chain-rings. My legs felt better, and I was able to churn out 30kph loops despite the ubiquitous headwinds ever-present along the airport runway. I wonder what happened to my race-legs last weekend in Busselton? Perhaps, I wasn’t fully recovered, or I was experiencing post-race peaking this morning. Whatever the case, I will be focusing on increasing my leg strength and power. Lanzarote will demand, endurance and strength to drive my bike up a maximum elevation of 2,500 metres. 26 May marks my second attempt at the Ironman triathlon in the Canary Islands. I look forward to improving my previous performance. 

Credit: Riverdance logo trademarked to Riverdance

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.