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!

It Had To Happen!

I have been affected by illness, less than two weeks out from the Big Dance. I suspected that I might succumb to it, eventually, considering I had my several sick or convalescing students in class for the past four weeks. I reason that I should get sick, then recover in time for my 226km triathlon in Kailua-Kona. My premature taper has begun, yet I am treating 12 October as another hard hit or assessment of my athletic abilities against/with some of the harshest conditions known in the history of the sport. Heat, humidity, strong winds, and other punishing conditions can take its toll on any athlete's body, at any time.

The holy grail of long-distance triathlon is an elusive one; like the Boston Marathon is to marathoners. Gifted, hardworking and dedicated age-groupers attain triathlon nirvana by winning a podium position, and subsequently, a possible slot in the 35-year-old Ironman triathlon born in Hawaii. I respect and admire the age-groupers who earned their slots the hardest possible way. They are a coterie of the finest athletes, carved from determination, tenacity, resilience, courage and many other empowering values. I personally know many who have worked their way to the watery, deep, start-line at Kailua-Pier.

Nevertheless, those who attained their special slots by way of lottery, charity or vote also deserve our praise. It is so easy to be elitist and frown on those who got their entry by the 'easy way' in. The lottery is an opportunity for the Everyday Man who dreamt about completing an Ironman on the mythical and mystical island of Hawaii. They still need to do their hard-yards - hardened by hours of swimming, cycling and running - to earn their rightful place alongside serious contenders. Every participant has their place in the 'food-chain' or 'eco-system' of the race. I reckon it is a sport that expresses respect, recognition and reassurance of the highest order. We embrace each other as much as we embrace our lives.

John Collins, co-founder of Ironman said: 'Swim 2.4 miles, ride 112 miles, and then run a full marathon. A chance to brag for life!' These words amy seen shallow and fallow to non-participants, but for many it is akin to a game of life-and-death, where personal failure packs a painful punch. Endurance sports is the true test of one's determination and athletic ability. 

All the best to those doing this year's edition of Ironman World Championships at Kailua-Kona. I salute those who attempted and completed before us. You inspired us forwards in our personal quest. We hope to do, likewise, in the years to come.

Can Lightning Strike Twice?

Clearly, it did for me. Whether it is a divine stroke of luck, destiny, karma or pure chance and coincidence - I was conferred twice the honour of winning another lottery. I, finally, earned my Boston Marathon ticket after my second Boston Qualifier (BQ) time in the Gold Coast Airport Marathon on 7 July. This time, my margin of about eight minutes gave me enough leeway for a shot at the holy grail of marathons (and the oldest modern-day marathon in the world).

It is about two-and-half weeks out to my fulfilling my Kona dream. I am, currently, down with a mild sore throat. It was probably an accumulation of bugs from the past month, when a heavy teaching schedule exposed me to students who were unwell. I reckon, better sick now, than on race-day or before. I rather lose some fitness and be healthy, than be fit then sick (to race). The assessments (races) over the last four months have been consistently positive, and assures me I am getting fitter. I am confident to complete the race and do my best (meaning: I will dig deeper than I ever did).

This came in last Monday, after registering for it three days before.

My race-plan is going well, safe for a final bike-service, and awaiting my race attire from my sponsor. I am fortunate to have sponsorships from four partners, ranging from products to coaching services to race fees. I am fortunate to earn this distinction, especially for a Masters-class amateur athlete.

The special pre-race function I have been waiting for.

I will make a few key decisions this week, as race-week will be chock-ful of events and activities. Being conservative, and taking a conservative approach to the Ironman triathlon I intend to race my race, and keep it for my marathon PB. I am realistic about my goals, and my main goal is to complete strong, safe and enjoy the event. I intend to complete what I started. No excuses, no sabotaging thoughts, and no-nonsense. 

The pain is temporary, but the memories will be endless.

Powered by Jabra: Sports Wireless+

The Jabra Sports Wireless+ is a new-generation model of head-sets designed for active people. This new edition of the Sports series has a built-in receiver for radio. The ear-piece fits comfortably around your ears, as the cochlea-design sits snuggly even when you run. You have up to seven styles of ear-gels to fit into your ears. I took my review set for several runs and walks, and found that the radio works best when there are few high-rise buildings surrounding me. It can sound static when the volume is low, and when obstruction like trees, fences and buildings are in the vicinity; otherwise, it works well alongside a mobile-device (such as notebook, or smartphone). 

The trademarked Jabra Bluetooth function works well with any Bluetooth-enabled device - a significant feature of Jabra's products. I watched videos online as well as downloaded films, and they sounded good including an amplification and clarity of sound, and prominent bass. Each function is pressure-responsive (just tap on the buttons), from increasing/decreasing volume, to changing FM radio stations. When you press the easy-to-locate touch-button mildly longer, you change radio-stations (without the need for a mobile device). Certainly, if you want to listen to pre-recorded tunes, you may do so when you carry your smart-phone or mobile device with you on your arm-band or waist-pouch.

Charging is fast, and you can do so through your notebook. An attractive female voice reminds you of the battery levels and 'Power On' or "Power Off'. Built to military standards, it took the rain, sun, shock, and sweaty conditions well during my 10km and 21km off-road runs. Talk-time is four hours, and you can take calls or mute them.

My only mild complaint: For first-time users to the sports music device, you have to watch the review videos on Jabra's website to discover how to charge the Jabra Sports Wireless+. This is because you have to peel the cover for well-concealed slot which is located on the right arm of the ear-piece. 

Boston Strong 2014: Boston-Bound

I finally received it (this morning)! This entry is affirmation and validation of a decade-long collaboration between my Iron-Mates, Coaches and the endurance community. Thank You All My Partners and Collaborators! The holy grail of marathons is near.

The Real McCoy: The real-deal will be the race-kit in October.