Switching Gears: My Second Meso-Cycle

I am sore in my arms; a result of a fairly intense swim squad session. This evening’s Monday Night Swim session with 22 members, including recent Ironman finishers was my first serious session after a long season of racing in marathons. Tonight spells exactly one week after my post-flu, Singapore Marathon completion. It is timely to switch gears and shift from pure distance-running to triathlon-specific race training.

I have 11 more weeks to go before Ironman New Zealand. Coach has prescribed my first week of conditioning and it includes no rest, but active recovery. My schedule for the second week of my second meso-cycle (4 week-block) looks daunting, partly because I will be focused on more mileage and power-specific intervals. As I will be on two weeks of vacation, I will be able to train more diligently and enjoy more sleep. Of course, Fox has been kind to suggest some degree of flexibility for a time-crunched athlete. Olympian and veteran coach, Chris Carmichael also wrote a book to address the serious triathlete who is tight for time, yet wants to excel based on the ‘quality time’ approach.

This phase of my training that will run through the end of the year is about engaging adaptation. Apply new stress on the body gradually, and it will adapt by becoming stronger, faster and fitter. Deprive it of much needed rest and nutrition, and it may not recover well and may weaken. The axiom is: Train, recover, and race. Repeat. The delicate line of consideration is: stress the body exceedingly and briefly, but not excessively and prolonged. One hard week is followed by one easier week. Active recovery and rest is an integral part of athletic improvement and progression.

I look forward to this phase of my triathlon training as, after withdrawing from IM Canada this year, I was eager to race again. After a hectic season of running-based races, I ready to race an Ironman. Perhaps, my first 226K-race will be my opportunity to do a personal record (PR) I was denied last year. I suffered a bad crash when a taxi knocked me down while I was cycling one month before IM New Zealand. I eventually raced, although not at my best and posted a 13-plus hour completion. I was disallowed any swimming as my fractured cheek would have risked infection of my sinus.

I also signed up for Ironman Switzerland on 15 July. I chose it as the Australian M-Dot branded races were all sold out. IM Western Australia 2012 sold out in just 69 minutes, as the wave of fervent interest for the 226K-triathlon format increases. All Asian Ironman races have been discontinued, with the other Kona slots distributed over the new Australian M-Dot races.

Leadership Lessons: How do you cope with physical and mental changes? What is your coping mechanism for crisis and emergencies? How open are you to changes? How do you cope with changes in the marketplace? How do you stay relevant and contemporary? How much time do you factor in for rest and recovery?

Changes For the Better

In the face of numerous endurance activities on almost every fortnight, are we suffering from ‘too many events, too little time’? With room to err, and upset experienced participants with enhanced expectations why risk another inaugural event?

Having said that, there is always room for well-run events. Variety is the spice of life, so when you introduce new venues, routes and challenges then the event has a better chance of attracting the crowds. On the other hand, increasing the opportunities to prepare for a 10K run, biathlon, duathlon, triathlon or marathon can be useful and relevant to neophytes and rank beginners.

As part of the preparation for the Singapore Triathlon, new triathletes and endurance athletes can attend (at nominal cost) a series of training sessions offered by Back2Sports – a subsidiary of Core Concepts, an established chain of experienced and hardworking physiotherapists in Singapore. Incidentally, I will be leading a run session on 23 April, which covers the gamut of:

1)    Proper, injury-free, running techniques

2)    Safe running for the over-40’s (Masters category)

3)    Effective, but short warm-up drills

4)    Race-day considerations (attire, nutrition, and tactics)

5)    An actual run session, with Q & A integrated into the experience

I will also be leading another session for a new running race on 23 July – an evening half-marathon and 10K race called the Marina21K Run. This will be the third branded night event staged in recent years; it passes iconic landmarks in Singapore. Do join us, as I will, too, be sharing my findings on safer and speedier running for the 21K race, on 15 May. I will share how I qualified for the Boston Marathon on 3-4 specific, short run sessions per week. Isn’t learning part of change?

We have updated our blog appearance. Richard Leong, a professional photographer and graphic artist designed our new banner. I think it looks refreshing, and mostly, for making me look presentable and athletic-like. We focused on a clean look, minus irrelevant distractions. Stay tuned for more content!

Deliberate attempts at changes are, usually, for the better. No company opts to change for the worst. Transformations for both people and organisations focus on change, development and growth. Make those personal and professional changes, and enjoy significant differences: learn, apply, evaluate and appreciate.