Tests, Assessments & Data-Collection

My warm-up. Taking it easy so as to prepare myself for the impending, increasing intensities. (Photo-credit: Matthew Wong)

Measurements are useful when you can use them. In science, measurements form the strong foundation of scientific basis and enquiry. Empirical evidence can be useful in backing up anecdotal evidence, and substantiating hypotheses and theories. Raw and refined data become reference points including benchmarks, de rigeur standards, and for calibration.

Harnessed for safety. Mouthpiece adjusted comfortably. (Photo-credit: Matthew Wong)

This afternoon, I had my fitness assessed at the Sports Performance Laboratory of Republic Polytechnic. I underwent a series of tests, from the physical to the physiological. I was hooked up to a treadmill and completed my sub-maximal stress test. As there were no medical personnel present (other than laboratory technicians and the course supervisor), the test protocol only explored the penultimate aspect of my lactate threshold. My blood was tested before and immediately after my run on the treadmill. I also acquired knowledge of my VO2 uptake (shy of my maximum ability). To keep us (the subjects safe), Sports Science experimenter, Matthew ensured we were hooked up to a harness in case anyone of us blacked out from exerting ourselves unduly. There was no shame (for four of us: Lap Huan, Joyce, and Robert) to stop the test once we experienced discomfort. Our fingers were pricked to measure blood-lactate levels, and our immediate Rate of Perceived Exertion (scale of 6-20) recorded, after dismounting from the stopped treadmill.

The whole set-up was assuring from the assessment team: from experimenter to laboratory-assistants to supervisor-on-duty. The whole process was non-threatening, respectful and useful. (Photo-credit: Matthew Wong)

We had some fun playing with the mouthpiece, making our pale impressions of Darth Vader. Most subjects we talked to expressed reservations about breathing into the transparent, plastic mouthpiece. I learnt that the expired air was collected with a more unpleasant mechanism years ago (clamped nostrils and a breathing apparatus similar to those used by scuba-divers). I enjoyed my first experience having a sophisticated battery of tests run on my fitness; I felt like a Space-Cadet in NASA. I also had a rewarding chat with students/friends like Dave Lem, Brian Tan and Kenneth Koh (a sub-11:00 Ironman finisher). With next weekend’s session (with a new variable), I will learn how fit I am for my next Ironman triathlon. I await, with deep, purposeful breaths.

The useful, subjective, however intuitive RPE Test: How hard did you go? (Photo-credit: Matthew Wong)

Leadership Lessons: How often do you put yourself to the test? Which measurements do you regularly administer? How do you measure your performance and progress? How often do you talk to your staff about their Individual Development Plan? How much do you measure and manage?

Five Weeks Out & Sticking To The Plan

It is less than five weeks to Ironman Zurich – my next A-race in my endurance assessment. I have decided to aim for better times, and the results of this 226K triathlon will be a useful assessment of my overall multi-disciplinary fitness.

This evening, while running on my minimalist Vibram Five Fingers (VFF) with my friend Kenneth Tan, we chatted about the Masters-category athletes (since we fall within this bandwidth). I was glad that despite our deliberate, slower pace (Ken was apologetic about his relative lack of speed of 6 min/K), we did achieve 11.5K (in an easy 75 minutes). It was my longest ‘barefoot’ road-run, although I have done barefoot pool-running for up to 75 minutes. I am pleased to announce that after running a total of 2X21K runs (at 1:54 & 1:48 respectively on Tuesday and Thursday) within 48 hours, this completes my 53 hours of consecutive runs within a week. For my body, this mileage is adequate as I can focus on a weekend of consecutive rides and swims.

Tomorrow, I will do a moderate-distance ride (lactate-threshold, aerobic session) and on I will do a 60K cycling race on Sunday morning (an anaerobic/strength session). What I am mindful is I have to complete my longest sessions for ride and run, as the main deal-breaker for an overall PB time are the last two disciplines. I have a 10K hilly run next Sunday, and a 21K run race a week before Zurich, so these will useful tuners for my racing mindset. So far, all is well and intend to maintain my slow but sure progress. I am getting enough quality sleep, and amplified my protein intake (including high-quality whey protein), essential fatty acids (krill oil), and antioxidants (plant-based, and the algae asthaxantin). My body fat is dropping, muscle tone is enhanced, and core strength is still reliable.

Power of Self-Assessment (But A Little Feedback Helps Heaps, Too)

Copyright: BruceLee.com

Measurement is a critical aspect of determining progress and progression. How well have you performed lately? How did you assess that?

Schools and educational institutions administer tests and examinations, to assess the effectiveness of the educational and learning processes. How students fare in their tests, gives a reliable measure of rote learning and their study methods. Whether actual learning has taken place leaves much to be desired. Michael Fulan wrote: ‘There is so much education going on this country, but very little learning!’ referring to the Canadian educational system. This observation can be extended to other countries, too.

Self-assessment is another way of measuring improvements and results. Athletes who use the scientific method to measure their progress, may glean enough useful information to assist them in adjusting their training programs, so as to meet their need for competition and races. With the use watches and monitoring instruments, we can gather feedback/data on heart-rate, cadence, speed/pace, distance, location, terrain profile, average moving speeds, and power. Increases in total distance, average speed and recovery heart-rates help in empirical assessments. Other non-instrument based measurements include recovery rates, muscle soreness, appetite, ability to sleep uninterruptedly, hydration levels, cramping, nutritional needs and feedback from your coach, are other factors that contribute to the total performance equation. Performance = Work + Rest.

Leadership Lessons: What are your tools for assessing your performance? How do you know you are still making progress? How do you monitor for stagnancy and stasis? Which tools would you consider reliable in assessing your growth and development? How much are you doing to develop your competencies and capabilities?

Leadership Raw and Unbridled!

I was watching K.F. Seetoh host Makansutra Raw – where he pops in unannounced to the best eateries in Singapore and gives his informed commentaries and critique. Raw is being prepared for the camera-crew, and being measured by a paying customer. I observed that more than half of the hawkers and restaurateurs were extremely camera-shy and averse to being filmed. Here was a golden opportunity to be filmed and assessed by a fair and friendly food critic and yet, they vehemently refused to consider the opportunity for publicity. I call this is the Star Trek ‘teleportation’ moment – Beam me down, Scotty! It is real, raw and unscripted. One can only be as genuine as one can be; it cannot be contrived, rehearsed and pretend.

I wonder if the level of fear was equated with a lack of education about business tools? Retailers enjoy walk-in, sell-by-itself status; fine when you enjoy popularity, and positive word-of-mouth marketing status. It is when customers stop coming to your stall that incurs their deepest worries. Are they worried that a critic might call their bluff? Stop serving bad food and raise the bar of quality. Not every business is designed to last; that is why fly-by-night businesses have short live-spans. It is deliberate, tactical and deadly. Long-term business requires strategies, deep thought, living by a credo of values that attract and attach customers to us.

How ready are we for the incessant assaults of the world? How fully prepared are we for the next challenge that is flung our way? How do you anticipate the changes in your career and business? How do we stay raw and ready as leaders within our teams?

*****

Last night, I decided to run a half-marathon (with nutritional support) instead of a fast ride. I made a good decision, as I tested out my race pace on my K-Swiss training shoes. I ran about 4:50 min/K for the first 11K and then 5:10 for the next 10K. My target pace would be 5:45 min/K for that would be within my prescribed race-day, running heart rate. As it was humid, I had to ensure adequate hydration and I made my necessary but time-consuming, drinking-from-the-tap stops. It was not my best pace for a stand-alone marathon, however it was the pace for my dream Ironman marathon. I am aiming for four hours, and less for this flat course. If my riding legs hold and I pace myself well, I should be able to make a crack for it. Time to decide which running shoes to put into my Run bag…