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.

Read Novels & Biographies

‘I make things up and write them down. Which takes us from comics (like SANDMAN) to novels (like ANANSI BOYS and AMERICAN GODS) to short stories (some are collected in SMOKE AND MIRRORS) and to occasionally movies (like Dave McKean's MIRRORMASK or the NEVERWHERE TV series, or my own short film A SHORT FILM ABOUT JOHN BOLTON). In my spare time I read and sleep and eat and try to keep the blog at www.neilgaiman.com more or less up to date.’

I just completed reading Neil Gaiman’s ‘American Gods’. I took almost two months of intermittent, page turning, to complete this 600-page novel by British cult-author Gaiman. He is best known for the graphic novels of the Sandman series, as well as the film ‘Stardust’.

This version I read was his facsimile of his original submission, complete with spacing errors and favourite type/font. The protagonist, Shadow does coin magic. Interestingly, one of Gaiman’s book consultant for the magic segments was Jamy Ian Swiss, a well-known magician-TV consultant-author. I attended Swiss’s card clinic in 2003 in Las Vegas – all legal moves and skills I assure you. He is also one of the fiercest and foremost critics on magic, and the performance of magic.

As I read the story, I began to develop a curiosity for small towns in America. With each small town lies a small population, and a social order peculiar with the rural folk. Each micro-system (each diorama with its own microcosm) expresses itself in subtle or grandiose ways, like the roadside attractions it purports to have, and promotes with wanton, hand-painted, bold fonts, on signboards. Unusual food offerings, unique features, peculiar characters and social values grace this small community of usually close-knitted kinfolk. Of course, these small towns have also been the backdrops of Hollywood slasher-films – domiciles for serial killers, homicidal maniacs and students film-makers gone missing (however with strangely, easy to locate equipment with huge amount of raw footage and shaky camera-work).

Read novels for pleasure, and biographies for mind, method and madness of celebrities from actors to musicians to authors to entrepreneurs to world leaders. Get the first-person account for more dramatics and depth. Unabridged and unauthorised versions tend to be over-done with research and assumptions that do not seem to connect.

Leadership Lessons: Be discerning in what you read. GIGO. Reflect on your reading. What did you again from each literary adventure? Read for fun and for pleasure. You need not glean them for knowledge. Enjoy the writing and perspectives of the writer.

Accomplishments & Achievements In the Dragon Year

Isn’t it great to accomplish something? What does it feel like to you to achieve something difficult or challenging? It feels good, doesn’t it? Whether it is race certificate, race-tee, or finisher-medal: these badges of merit do add on to our sense of self-worth and self-esteem. Recognition is a value that many can relate to. Which were your achievements and awards in 2011?

Within the area of your profession and career, our achievements may include:

• Promotions
• Incentives
• Enhanced package
• Expatriation posting
• Study grant/scholarship

Outside of your profession/career, you could achieve:

• Challenging physical tasks (run a marathon, qualify for membership in a prestigious running group, swim in open-water, ride around the country, climb Mount Everest)
• Win an award for public service
• Win a competition in your hobby/pastime
• Write a 50,000-word novel in 30 days

My friend, Steven Novick’s list of achievements – as a climber and mountaineer – is impressive. He has climbed the seven summits.

Steven Novick - survivor - has successfully climbed all seven of the highest mountains in the world, including Mount Everest.

What will be your achievement and accomplishment for this year? Which items on your bucket list will you cross off this year? Dare yourself.

How Are You Holding Up?

How familiar are you with this expression? How are you holding up?

This question arises after somebody suffers a predicament, setback, injury or illness. It questions the person’s situation, sense and sensibility after personal or physical trauma. After last weekend’s careless crash into the back of a vehicle, I have been asking myself this question.

After an immediate physical status check on my body and my bike after the accident, I made a calculated decision to pedal home. Of course, I pedaled home slowly by the safest route I chose. The post-accident, post-activity, flood of adrenaline in the bloodstream can mask injury. Other than a sore left arm, right pelvis and visible scratches and abrasions (road rash), I thought I was all right. Subsequent checks indicated showed a mild bruise on my right pelvis, and a horrid one on my left elbow.

My bike frame did not hold up well, and she suffered some compression and cracks. I do swear by bike technology, and strongly believe my bike cushioned most of my impact and so I sustained minimal injury. As such, I am ordering another Elite custom-crafted bike frame. I hope it will arrive within a fortnight’s time.

After this afternoon’s 2-hour intervals sets at Ironman marathon pace, my left chest feels tight and it mildly affected my breathing (as I increased the running speed and intensity a tad). It reminded me briskly of Chrissy Wellington’s pectoral injury as a result of a bad bike crash before her world championships win last year. It affected her swim, and she felt it on her run. I suspect that my chest absorbed part of the shock, and reacted by tightening up. I hope that this minor setback will be resolved soon. Fox has provided me flexibility with this week's program, and I rested up for three days after the crash. In the last four days, I have managed about 10 hours of training, which is more maintenance-based. It is important that I stay consistent in my preparatory training if I aim to secure that triathlon PB that has eluded me.

Déjà vu? Almost two years ago, before the Lunar New Year, I was the victim of a road accident. While riding home, I was hit (from behind) by a taxi. Last week’s event certainly stirred up residual memories of that fateful day. Both bikes suffered their demise, yet I used up one of my nine lives. Live to train another day. Live to race. Live to learn and be more alert.

Assuming New Positions

I am a proponent of professional bike fitting. A proper and thorough bike fit can be delivered through state-of-the-art measuring tools, a vast knowledge of kinesiology and anatomy, a scientifically inquiring mind, and hands-on experience. Having been fitted by David Greenfield of Elite Bicycles, I have learnt to appreciate that all bodies are different and unique, and the one-size approach may not fit all. Not all bodies are designed to fit stock sizes, and adapting to these fixed measurements may upset your body's normal geometry and symmetry.

After my customized bike-frame got thrashed after last weekend’s collision behind a parked truck, I used my old (but reliable) Orbea Vitesse road-bike for my 5-hour ride this morning. Although I was not used to riding for prolonged periods on the handlebars, I did not feel too uncomfortable. David fitted me on this bike in 2010 and I have once on it at Ironman New Zealand 2010. Instead of adjusting myself to my bike, I had my bike adjusted to my unique body structure. I will be ordering another Elite Razor triathlon frame as I place my fullest trust on a well-tested and well-designed product.

My friend, Andy Ng has assumed his new role as President of our triathlon club, Triathlon Family. Although hesitant about this initially, he has immersed in his new role with the energy and gumption required of a leader. He will lead us in our first club event – Triathlon Sprint – on 5 February.

When I moved from member to committee member to secretary to vice-president of my club, I had to make quick mental shifts into each position of leadership. With each role was a loosely defined job description (JD) and job scope (JS); the rest you figured out as you moved as gracefully along with your duties. You could rely on the veteran colleagues to assist you in clarifying functions, acquire new skills, and absorbing new experiences.

Leadership Lessons: Which new positions have you adopted recently? How did you quickly learn your new function and responsibilities? Who did you turn to when you needed guidance and clarification? How did you adapt and cope with changes? How open were you with modifications and suggestions?

Starting Conversations

I have heard, on many occasions, how students, friends and associates have found it hard to sleep after an engaging conversation. That is what a great conversation can do to one’s senses and sensibilities. Creating conversations of worth at the workplace can lead to more productive performance. We relish in the meanings and moments found in these interactions, be it face-to-face or through social media.

We are responsible for whatever happens at each stage of the dialogue: beginning, middle and end. The process can be as straightforward as ‘How are you today?’ to ‘How do you do it so well?’ to ‘I like to apply some of your ideas!’ Integrate questions with useful ‘silences’ and appreciate the responses.

Conversations are subtle interviews, or interviews done in an invisible way. Introverts can benefit and be assured with asking questions, and then listening actively. Extraverts can answer with more focus, when you are specific about the comprehension questions you ask. Apply your sense of curiosity and intrigue, and delight in the discovery of new knowledge and insights. Each respond or question is another starting point for how the conversation can shift or assume new momentum.

Begin your enjoyable conversations now.

Can Knowledge Be A Cause of Paranoia?

Leadership Lessons (for yesterday’s piece): First-aid can be applied to relationships. Upon injuring somebody’s pride or self-esteem, you can reduce further injury by applying apology. Draw into the affected relationship, new value. Add value to the strained relationship by using relaxation. Learn to be less tense in future conflicts. Conflicts are inevitable, even with the best of friends or colleagues. Our choices of interventions matter, if we are to seek the results we desire. Build bridges, not destroy them. You never know if the colleague you disliked could one day be your employer.

Is this a possible cause for alarm? Extreme endurance training may be bad for the right ventricle of our heart. Could this be a cause of sudden death?

The more we learn about stuff, how much of that affects you? When you say that you have learnt, does that mean that you apply your new-found knowledge? When it comes to health matters, research material, new facts, clinical evidence, testimonials from patients and doctors, and the like can shift our equilibrium of what we belief, and how we behave. What leads us to feel anxiety, concern and fear? Can too much head knowledge be count-productive and counter-intuitive to our attitude and psyche?

Spend time with argumentative people, and you may acquire their trait. Arguments are more fun when you have loads of knowledge. A lack of knowledge leads to poorly structured arguments, with superficial grounding. If we spend too much time with people whom are hypochondriacs, manic-depressives, and those suffering from depression – can we become like them? Conversely, how do once-negative people become positive? More importantly, how do you stay positive-minded amongst a school of negative-minded colleagues?

As my student shared with me today: ‘Accidents do not occur accidentally! Our energies are transferred from person to person, from thing to thing.’ Respect things as much as you would people.