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.

SCSM 2013: Tactical Considerations

'The journey of 42.195km begins with the first step, then second, and another, ad infinitum.' - ECV

About 12 hours out to the marathon, and in case you are now having your dinner (before you sleep) - here are some tips for managing your marathon. As always, to reiterate, never test out new things during your race. Stick to routine, and THE PLAN.

1) Hydrate, albeit in small amounts, with water from now till race morning. Too large a gulp leads to quick emptying (diuresis), and loss of electrolytes. Take 1-2 electrolyte tabs before you sleep, and 1-2 more when you awake. You can take 1 tablet per hour of racing to ward off cramps.
2) Keep dinner adequate, with minimal fibre, and no massive amounts of carbohydrates (especially refined carbs). Carbo-loading is a process, not an event. Loading now is a desperate act, not worth your effort. 
3) Sleep in pockets of 1.5 hours. 3 or 4.5 or 6 or 7.5 hours. Stick to your circadian rhythm.
4 Lay out your race-kit early, so you are ready to dress-and-go. No fumbling or unnecessary stressful decisions. Ensure you have your nutritional support on your race-belt or race-pockets. Charge your GPS-watches. You may appreciate the data later on.
5) Water is your first meal. Then, have breakfast (however structured you would enjoy: meal-repalcement-shake, sandwich, coffee and toast, etc.).
6) Pace smartly. Pacing is key. Go anaerobic too often and too soon, and you will face the 'wall' - a self-fulfilling prophecy. Aerobic pace draws on carbohydrate as a main source of fuel. Stay within your aerobic heart-rate zone before you decide to 'accelerate'.
7) Remind yourself to drink at each aid-station, and fuel up (with calories) every 30 minutes. Bring enough sports-gels for your expenditure (bodyweight and duration).
8) You can walk at aid-stations, so as to get a proper drink. No point racing fancy, and tossing 'empty' cups at yourself. There is NO SHAME IN WALKING.
9) Be aware. Be alert. Be 'in the moment'. If you need medical help, seek it. Play it safe.
10) If you hit a bad patch, 'embrace the suck'. Walk if you have to, slow down, or chat with somebody - ensure you resume your previous rhythm. Never let your body and head get lazy.

May you have your best race tomorrow! Go forth and embrace your potential. Running is not a crime.

SCSM 2013: Pain-less Is The Priority Before A Marathon

With Ironman Melvin Aw at Gold Coast Marathon 2013. He will be headed to Busselton for next week's Ironman Western Australia.

You cannot race when you are in pain. When you experience pain, your body is giving you feedback - never ignore it.

You are a few days out from the Big Run, be it the full marathon or the half-marathon, so stay focused. It is tempting to squeeze in a bit more training, but what your priority is, is to stay injury-free, recovered and motivated. Fatigue is a sign to back off. Soreness is a signal to rest up. Persistent pain is a cue to STOP!

Injury will sabotage your racing efforts. Review what performance is all about.

Performance = Results + Efforts.

Of the two, effort can be managed and controlled. Results are an outcome, or measure of performance. If your effort is derailed by injury, acute pain or any other physical distraction, then you are likely to fall short of your expectations and goals.

I am experiencing some tightness of my legs, especially of my calves and ITB (ilio-tibial band), so I am monitoring it. I have done my long runs, and my tempo runs, so will allow my body to heal well, and not defray itself from stress. Mental stress may trigger off muscle cramps, 'knots' in the muscles, and undue discomfort. Get a sports massage, perform self-massage (with a roller, trigger-ball, or hands), consume your electrolytes every evening (such as CrampFix). Hydrate. Drink, regularly, small amounts of water throughout your waking hours. Increase your carbohydrate intake, albeit gradually. 

A pain-free body before the race, led to my second BQ/PB (and my successful bid for a Boston Marathon 2014 slot). Nonetheless, it was still hard-earned for I had DOMS for a few days.

Carbohydrate-loading is NOT bingeing or over-eating. If you are doing it, you should have completed your depletion days (higher protein and fat, low carbs), and are now in the super-compensation (falsely known as 'loading') phase. You training will now be reduced mileage (tapering) with some sprinting integrated into your session. You can choose to completely rest on Saturday (day before race), or do a mild session. I usually cycle for 20 minutes and do a 10-minute jog in the morning, to activate my muscles. I would rest on Friday, having my best sleep that night.

Four days to go - use these days well. Enjoy the taper. Sleep more. Eat 'clean'. Raise your legs. You have done the work. Time to enjoy your performance.

Racing Tips for Standard Chartered Singapore Marathon 2013

Having raced almost every year in the Standard Chartered Singapore Marathon since 2004, save for 2011 and 2006 when I raced Ironman Western Australia, I have found the course challenging in a positive way. My PB was a 3:36 in 2010, and 3:38 last year (after inadequate training and poor pacing). The race-route remains the same as last year's. Here are some considerations if you are racing for your first time, or even aiming for a personal best (PB) timing.

It is less than a week away from the last marathon on the local calendar, so for tapering week your mileage should be minimal focused on maintenance, shorter distances (10km), with occasional faster bursts (sprints). The intention is to keep the muscles active and responsive to your faster, race pace. All the weeks of long runs, tempo-paced runs, hill-work and strength work should have dialed in the race-pace you seek. Keep injury-free, and attempt no unfamiliar workouts. For race-day, use the same nutritional aids you have been accustomed to, during training. Run in your preferred racing-shoes (lighter, race-shoes or heavier, training-shoes), however no new shoes. I would suggest that you resist buying things at the race-exposition/fair that you will not use. I use my On Cloudracers for marathons, and On Cloudrunners for training.

1) Lay out your used race-kit two days before, and check for wear-and-tear (especially of your shoes). Remember: running-shoes, socks, race-bib, timing-chip, watch, racing-top, racing-tights/shorts, spectacles/contact-lenses, sunglasses and cap (optional). I wear my timing-chip on my ankle when I awake. No chip, no timing!
2) If you use a Fuel-Belt, ensure that you bring enough calories in your bottles (2 or 4) and electrolyte (salt) tablets (1-2 per hour). Put salt-tablets into a small plastic bag or film-cannister for easier access during the run. 
3) Fill your sports-gels the night before into the bottles, and load it into your belt when you awake on race morning. I use Hammer Nutrition Perpeteum and fill my bottles with the maltodextrin/protein mixture over night, then add water before I leave the house.
4) Bring money (for cab and a good post-race meal), cash-card (for bus after the race), and two extra packs of gels. I leave my smartphone at home.
5) Have a light breakfast comprising simple carbohydrates (including bread, fruit, or an energy drink). Sip some water as you take your breakfast. Gulping too much water at one go, merely encourages fast release of it. If you cannot eat anything heavy, take a maltodextrin-based energy-drink. I usually drink Perpeteum at breakfast, and a pack of sports-gel (Stingers) 30 minutes before the race. 
6) Clear your bowel as much as you can before sleeping, and at least once before the race. A strong cup of coffee helps me do the deed effectively. Be light, feel lighter.
7) Too much water too soon before the race may encourage peeing, so arrive earlier to dispel excess fluid before heading to the pen. If you have to, relieve yourself at a tree in the early kilometres of the race, as your head out from the city limits. Practise discretion and not flash your badge. It is still a public event.
8) Park yourself to the front of the faster pen. If you want to attempt a PB/PR/BQ timing, you want to have a clear line of passage when the start-gun goes off. Recreational runners and fatigued runner may impede your smoother pacing.
9) Drink at least a cup of fluid (water or isotonic drink) at each aid-station. The humidity in the morning can be horribly high (near 100 percent) and you will be over-heating if dehydrated. I usually skip the isotonic drinks as I rather not risk stomach distress from the usually higher sugar content in these commercial preparations. That is why I bring my own salt-tablets (CrampFix) and consume them at the aid-stations (where i follow it with water only).
10) Pacing is key, as you do not want to head into Zone 3-4 until the later stages of the race. Keep your heart-rate lower (aerobic zone 1-2) so as to utilise more fat as fuel rather than muscle and liver glycogen. If you pace well, you will experience your second wind and third wind (fat metabolism), and more. There is a bridge to climb at the last few kilometres (heading out from the Gardens-By-The-Bay), plus several slopes to pre-exhaust you.

Stay tuned for more tactical suggestions. See you on Sunday!

Photo-credit: Mel C. (Complete race-kit described in photograph - same set-up for Sunday)