Risks That Affects Decisions

A bout of hypothermia cost me to have a terribly poor finish in my marathon leg of a recent Ironman. I must have expended additional calories from loss of heat from my head, as well as my body. Upon emerging from the lake, I was breathing deeper as I felt cold. My muscles felt tight and I had to move 400m up a slope to the Transition 1 area. I was assisted by a gentlemen volunteer, who noticed my shivering and difficulty in putting on my gloves and riding-top. In my haste and confusion, I unzipped the sleeve off instead of its main opening access. We took a while to zip it back on. When the medical assistants asked how I was, I replied that I needed calories and I would be aright. I must have been pale and it concerned them. After taking my pulse, they concluded that I could continue with the race.
Having decided that I had to be conservative with my energy, or risk cramping, premature fatigue, or injury I decided to ride my first 45km at an easy pace. The first of two climbs up Napier Road, was a gradual ascent and I shifted to a lower gear. I merely spun my way up, and not exert too much intensity.
I decided to load up on my calories every 20-25 minutes for the first two hours. If I lost more heat, I would drain my reserves and sap my energy. 180km of the two-loop ride would dip into my stored glycogen, which I would need for the 42.195km marathon. I made six pit-stops at the portable-toilets, losing up to 3-4 minutes for each deliberate stop. I was hydrated however the chilly winds induced diuresis, which mean I had to urinate once every hour. I used these compulsory stops to fuel up, drinking my bidon of Perpeteum (Hammer Nutrition) and Cramp Fix electrolyte tablets.

I ran my first 14km loop, walked most of the second, and half-and-half for my final loop of the undulating run course. It was what it was, and I had to bear with my condition. These 'down moments' helped to consolidate my thoughts and strategy. I put on my hoodie, so as to keep my head warm. Each walk up the slope (saves the legs) gave me time to assert my next move: walk or jog. No stopping was allowed except aid-stations. I shifted my hardships towards the volunteers, and thanked them for their care and consideration. They were out there just as long as we were.
All in all, it was a hard day at the office. These many decisions I made allowed me to completed my race, albeit in a disappointing time. I appreciated a finish than a DNF score, so my cumulative decisions were well made, to focus on the main goal instead of an ideal set of performance goals.

Ironman New Zealand 2014

These were the final moments of my 17th Ironman finish...much to reflect and ponder on.

My fifth, successful foray at Ironman New Zealand, yielded a challenging race and my poorest finishing time. I suffered symptoms of early hypothermia so that made Transition 1 longer. I received medical attention, and pulse checks suggested that I could carry on, after I assured them that I would consume calories on the way out of the changing-tent. I did just that, whilst they gave me an extended observation, seeing me out from the aid-station.

I had a decent swim time, easing into a nice rhythm and pace. The two-loop ride leg was made more challenging with a fast, downhill decent for the first 45km, and a slower ascending return leg. Headwinds were prevalent on the second 45km stretch. This would zap the legs and tap on energy reserves on the second loop. This year, I took six pee-stops at aid-stations (with some queuing) as I played it conservatively with more fluids, more calories and CrampFix (my electrolyte solution). I warded off some potential (cold) cramps, and finished my ride with relief. I suspected that my marathon would be a make-or-break proposition.

The three-loop (undulating) course was achieved as such: I jogged the first 14km, walked most of the second loop, and did a run/walk combination on my last. For a few occasions, my mind questioned the validity and relevance of completing this cold course, powered with a chilly breeze. 

What began as a cold morning start (7 degrees Celcius ambient temperature, and 17-18 degrees Celcius water condition), warmed up into the mid-20's. However, I believed I dipped too much into my 'box of matches' and drained my glycogen and mental reserves. I had exhausted myself prematurely, but regained some control at the end. On my third day or rest, I recovered well to walk steadily with little residual soreness.

Overall, I had a memorable 30th anniversary of Ironman NZ in Lake Taupo.
*Photo-Credits/Video-Credits: Melina Chan*

Badge of Achievements

Badges are signs of identity. They are used to allow us to identify with a group, tribe or community. Uniforms are an extension of these identifications, so by wearing them we are associated as being from the same team, business unit or company. When weekend athletes wear race t-shirts, it brings together others who completed the same race.

This is my new badge I earned from my 17th completion of an Ironman triathlon. It also reflects the fact that this was the 30th edition of the race's history in New Zealand. Personally, this marks one of my most challenging races in recent years. Although I did not perform as I expected, yet I take personal pride for completing it. I enjoyed a sense of achievement and satisfaction from finishing the race. I am about one year away from my next qualifying age-group.

Leadership Lesson: Which was your last badge of achievement? How did you earn it? How did you feel when you earned this badge? How do you feel when you look at this badge?

Ironman New Zealand (#5 Is Alive)

My first tattoo of a familiar icon.

It was a cold morning - about 7 degrees Celcius - before we were flagged off at 7.00am for the one-loop, 3.8km fresh-water, swim. I had a reasonably comfortable-paced swim, and  emerged the wrong side of elation when I experienced early symptoms of hypothermia. Thanks to an alert volunteer (who served me) who alerted the medical team, I was given the all-clear to resume the 180km, 2-loop, ride. After consuming a packet of gel and cup of electrolytes, I took off for my bike, dressed in tri-gear and long-sleeved jacket. Cramps teased me throughout the windy and undulating route, but I managed it albeit at a much compromised pace and speed. My marathon was a poorly-executed one: I ran the first 14km, walked most of the second loop, and walked/ran the last loop. In the end, I found some residual speed in my legs to ensure my strongest, last, 3km home to a supportive crowd (and bikini-girl who popped up during my last 100m and brought a grin to my face), and Mike Riley's reassuring words: 'You are an Ironman!' The Voice of Ironman, finally, said his signature mantra completely for me.

The day-after: Beaten up but not broken. Brag for life?

This is my first of two Ironman triathlons in three weeks, before I take on the 118th edition of the Boston Marathon. This was my fifth successful attempt on the course in Lake Taupo, and my 17th Ironman completion. I trust my second assault on the 226km triathlon in Melbourne will be better, and keep the chill in absentia. This frail performance is a bold reminder that results are part of the measurement called performance. 

 30 years of Ironman history from Auckland to Lake Taupo.

 Iron-mates are vital to our survival as active competitors.

 My first Ironman NZ in 2006.

Post-race replenishment. Certainly more than 30 calories each.

Congratulations to all first-time Ironman triathlon finishers! You deserve to celebrate your special achievement. Discipline and effort translate into performance. Thanks to the 2,000 volunteers for making it OUR DAY, and making it special and sustainable. The 30th anniversary of the Ironman New Zealand was an unique occasion and extraordinary experience for the 1,650 participants. Thank you, friends for supporting us online and tracking our performance. 

Bucket List 2014

Racing season begins for me this week.

It will be a year of firsts for me: Two Ironman triathlons three weeks apart in March; and Boston Marathon a month after. It will be my fifth trip down to Lake Taupo, Auckland as it is its 30th anniversary - the oldest Ironman race outside of the USA. Ironman Melbourne will be my first championships in the Asia-Pacific. My last Ironman championships was in October 2013 (Kona), and the Ironman 70.3 World's in 2008 and 2009. A special lottery for participants will be the icing on the cake, and I would love another serious shot at the World's in Kona. I read that David Beckham might be racing as the next celebrity.

The Boston Marathon - 118th edition - will be my first, having qualified on my second BQ submission. I had to erase 13 minutes off my last BQ/PB to ensure a better chance this year. Having never been to Boston - an expensive city - I am excited about my itinerary and the race. My race goal is to complete comfortably on the hilly course, and a 3:50 finish would be rewarding (30 minutes off my best timing from a flat course last July). I have exactly one month to get into marathon shape, after having done two marathons before that. I will focus on recovery and speed word instead of mileage and endurance.

Two more days before I fly off to Taupo. I am excited about earning a better performance. Digits crossed!

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