Preparing For Your First Ironman Triathlon (IMWA), Part 4

Leadership Lessons From: John ‘Cookie’ Cooke, Perth-based lawyer and committed endurance athlete – 8-time Ironman finisher (5 X IMWA).

IMWA is a great race for the beginner. But like any Ironman, it is an endurance race and it is about preparation. The next six weeks is crucial and, hopefully, they would have had a solid block of training behind them. I think a 4-5 month preparation is necessary. In no particular, order my quick thoughts:

The key suggestions, now, are to do at least 2 long rides of 5-6 hours and some long runs.

Start planning and writing down a nutrition-plan and practise it. Work out how many calories and electrolytes you will need with hydration, and practise it. Be flexible to test it against a very hot day and a very cold day, although for the past few years IMWA has been a warm day.

A Singaporean, John races in IM Singapore 70.3 when he can.

Do practice some open-water swims. Most triathletes still have issues with the swim leg, and I still need to get a lot of practice in the ocean before I am comfortable.

Basically, the more preparation you have the more you will enjoy the race, and the faster you can go without bonking.

In terms of the mental side, like any problem that needs to be solved, do not focus on the whole problem (race) for it can be daunting for any first-timer. It is a long race, and so just start to think and even visualize the different legs, how you plan to start in the swim, and where you are going to position yourself. In the ride, visualize riding, getting into a routine of eating and drinking, and trying to maintain a pace that is suitable.

John completed the challenging Ironman Lanzarote, Spain in 2011.

Where possible, always drive through the course for the bike leg. Get your bike serviced, before the race and make sure you have all the equipment you need. Make a checklist.

Most of all – enjoy the experience. Too many participate because it is on their bucket list of things to do. Whilst the race is important and finishing is important, it is the training, and the day itself that enlightens us about testing our self. Each race is different, and how we react will be different, too. Have a Goal A, Goal B and Goal C. Set targets that are realistic and achievable. The aim is to finish, and then to get a PB in each leg, if possible.

Preparing For Your First Ironman Triathlon (IMWA), Part 3

Leadership Lessons From: Teo Hui Koon, Educator and 2-Time Ironman Western Australia Finisher

I think of all of us, I have the least number of finishes. I did IMWA twice in 2009 and 2010; and the inaugural Challenge Cairns in 2011. Had signed up and prepared for Ironman Japan in June 2010, before it got cancelled one week before the race due to the mad cow disease epidemic. This year will be my third attempt at IMWA.

Photo-credit: Richard Leong

I usually train 5-6 months prior to the Ironman triathlon, as I believe in doing my best. The reason being: Ironman is an expensive overseas race, and having spent so much on it, I will want to be as prepared as I can and make sure it counts. After all, I only travel for Ironman races, and nothing else.

Everybody knows that WA is a flat course, but Ironman is, in no way, easy. Regardless of what many say, this is still a 3.8km swim, 180km bike and a 42km run – done, consecutively, with no rest in-between. I have seen how many who are great in any of one sport, but do not do well in an Ironman. One rule of the thumb which I learn from my Coach, Craig ‘Fox’ Holland – it's about knowing how to be patient in the race and not be aggressive in any one of the discipline. I will rather play it safe and end strong with energy left in the tank, then running half the race with an empty one.

This may be my 3rd attempt at the same location, but I learnt to respect the Ironman distance triathlon. There are many things that can change the race for the athlete. I will not go into the race thinking I know the course well enough. There are weather conditions that will change the race, perhaps, like more current and stronger winds on the ride.

Preparation comes in three forms: Physical, mental and mechanical. We all know that we need to train the physical bit. But the mental side is just as crucial. Remind yourself to ignore the little devil telling you to give it up, that you can't do it at the swim start; during the bike when your quads are burning from the 6-7hrs of pushing the crank; and the cramps that will occur at the strangest parts of the body during the run. The mechanical: yes, do service your bike AND bring it out for a ride to test it out. You wouldn't want the bike to have brake-rub, or any mechanical failure during the race. Yes, I have experienced the brake-rub for a good 90km, before – in my first Ironman. And believe me, it's not something you will want to experience: Because, it will totally wreck the confidence during your run.

Photo-credit: Le Giang

And having said all these, soak the atmosphere all in, when you enter the finishing chute. Nobody can experience that for YOU. And enjoy THAT moment. Because YOU deserve it! All the hard work, all the sacrifices, the early-morning training, the huff and puff sessions on the track or on the trail, the sun on your back while riding – and the list continues. Remember: YOU ARE AN IRONMAN!

Preparing For Your First Ironman Triathlon (IMWA), Part 2

Leadership Lessons From: Kevin Siah, Perth-based Acountant and talented triathlete.

Kevin (in blue) races just ahead of Kona-finisher Wong Ah Thiam.

Hi Enrico, very honoured to give some input.

IMWA 2012 will be my 6th Ironman, and 3rd one on the same course. The swim being – out and back – along the jetty is relatively straightforward. However from previous experiences, there are not many buoys to mark the course and there can be some pretty big swells in the water. First-time participants just have to keep calm and keep swimming, gauge their distance from the jetty every now and then, to ensure they're swimming in a straight line.

The bike course – although very flat – is not an easy one, as it is open to winds; and, the constant pedaling and posture can take its toll later in the course. A good strategy will be not to get too excited and go out too hard in the beginning. Also keep your nutrition topped up. If it is the same as last year, you can only access your special needs on the 2nd and 3rd lap. But there are plenty of food/drink stations every 20km, or so.

Kevin is highly disciplined to do his preparation, and thus performs very well.

The run course is along the coast so, again, could be impacted by winds. There would be food/drinks stations every 2km or so, but no sponges though. The local crowd really embraces the event – they'll set up tents with music to cheer you on; some even use their garden hose to cool you down. It's always been said ‘It all comes down to the run.’ Whatever discomfort or fatigue you experience, the key is to keep on moving. If you have to slow down or walk, do so with purpose i.e. when going through a food/drink station, preventing a cramp, etc. Remember, the faster you get moving, the earlier you will finish!

Preparing For Your First Ironman Triathlon (IMWA), Part 1

Leadership Lessons From: Clifford Lee, Kona-Finisher (Ironman World Championships) 2012 & 14-time Ironman finisher

Mahalo Enrico!!!

The theme for this year's Kona is 'Aa Na Maka O Na Aa'. It means 'The Sparkling Eyes of My Roots'. It's a meaningful theme to remind us of our roots! No matter how successful you are, think back on how you started...think about your roots.

The Voice of Ironman, Mike Riley.

On 2 December, this will be my third Ironman Western Australia. I completed the first two in 2006 and 2008. Initially, this was a standby race if I didn't make it to Kona this year. Since I had to suffer a DNF (Did Not Finish) in Ironman Texas 2012, due to an accident on the bike leg, I will be doing this race. This would be my 20th time at the start-line. On successful completion, it will be my 15th Ironman; a goal I set for myself back in 2006, i.e. to complete 15 IMs by age 45. I am on-target.

As you would have known by now, I take my sweet time for each IM except for those with 16-hours cutoff times. *Laughs* I do swim in my office, on alternate days, to cushion bike and run sessions. I joined my colleagues in the SAF healthy lifestyle runs every week, except when I have to cover longer distances.

For bike training, I rely on Mandai-LCK loops and my Desaru, long-haul, rides. I must say those Desaru rides contributed to many of my IM successes, including the recent Ironman World Championships in Kona, Hawaii. As an average-man-on-the-street, this is what I can do for my IM adventure, bearing in mind that I am a single parent with two great kids to focus on. Ironman Western Australia 2012 will mark a temporary end to these endurance adventures. There will be no more races in 2013, as my son is having his PSLE examinations. But then again, I do have some urge to do one more IM, say end-2013, when my children’s exams are over.

To me, race day is really just a day of experience. The experience you get is really how much preparation you have put in: Setting aside organisation efficiencies. Great experiences from an Ironman race are absorbed only by a clear and steady mind. A good and clear steady mind comes from good race preparations. I do a lot of mental rehearsals before each race. I familiarized myself to the race location and course, via satellite pictures and street pictures. I study weather (temperature, and wind directions) and course elevations prior to each race. These are useful tips to prepare your race in the right direction.

Do not listen to people who scare you about the course. Trust your Inner-Self. Trust your training preparations. It will be a fair ending, if you have put in the requirements. Good luck!!!

The Sum of All Our Beliefs

'If you think you can, or cannot - you're right.' ~ Henry Ford


Our behaviors are driven by our beliefs and values. Renes Descartes wrote that we are govern by our thoughts, words and actions. Our beliefs are our motives and motivations for what we do. Our beliefs can limit or enhance our actions, and thus our results.


Sports and sporting activities include how we involve our beliefs. If our beliefs create choices for us, then they become relevant and useful for us in our future. When our beliefs reduce our choices and flexibility, then they need to be updated or removed from our mental programming.


When you earn achievements and accomplishments, they shift our beliefs about our capabilities. Each success in our sporting endeavours springs forth new beliefs about our abilities. I have noticed that the recent recepients of the Ironman Western Australian Ironman triathlon were eager to sign up for a new race. In fact, some attempted to sign up for next year's edition, which sold out this morning within 69 minutes! For those who did a personal best, tehir mental programming suggested doing another one in the near future, so as to crack new mental and physical barriers.


Shift your beliefs, update them, and restructure them - and enjoy new results and personal success!