A Life Without Limits: Book Review

Author: Chrissie Wellington, with Michael Aylwin (2012)

277 pages, with 14 full-colour photographs

Constable Books

Chrissie Wellington is a quadruple-Ironman world champion. She has competed in 13 Ironman triathlons and never lost any. Known affectionately as Muppet because she is accident-prone, she continues to prevail in both sports and in her charity work. Her life story was published soon after her fourth, Phoenix-style win at Kona, Hawaii in 2011. This girl from Norfolk, UK rose from the ashes of despair and disaster, to pull off one the most stunning victories in the sport's history.

Three key features of Wellington’s biography are her history with humanitarian work, her tumultuous relationship with her former-coach, and her motivations for training and racing supremely hard. And, she sounds like a genuinely nice person and relevant ambassador of the fast-growing global sport.

Wellington is honest about her battles with eating during her youth, and how she continues to keep them at bay. She shares her raw truth with absolute honesty and sensitivity, as she courageously acknowledges how this can be more a personal issue than medical. She reveals her paradigm shifts, and how she learnt to refocus her priorities and rectify her relationships, through her very close and warm family and dedicated caring friends. She wrote about her work with the civil service, her active physical pursuits (Nepal, Summits & Volcanoes), ignorance about triathlons, promoting triathlon as a mainstream sport, and her awards (world titles, an MBE, and an honorary doctorate). She also openly describes her blossoming and complementary relationship with her boyfriend, Tom Lowe - perhaps, the final piece in her elusive coaching puzzle (which coach Sutton alluded to).

A large part of her book describes her relationship with her coach (The Wizard of Oz), Brett Sutton. He figures significantly in her professional triathlete life, where his spartan training approach was a major factor towards Wellington realising her potential. She has endured much with him, yet her endurance and mental tenacity has enhanced her through the myriad of dramas. As much as Wellington fights him, she eventually learnt how to surrender her mind to him. Wellington has clarified many things about the dark mystique about this man, yet much of her relationship with this controversial coach is based on trust and mutual respect. Despite their competitive natures and personal issues, she even defends her former-coach by explaining away some untruths about Sutton, who remains adamant about his privacy and silence. Wellington shares some of her conversations with her coach, backed with electronic-mail.

I enjoyed the chapter where she lists her Heroes of Ironman, including Jon Blais (a Kona finisher with ALS) and the 80-years-young, multiple-Ironman finisher Sister Madonna Buder. Wellington performs the Blazeman Roll after she crosses the line after winning her world championship titles. She also describes her return to racing fitness after her major illnesses and injuries almost compromised her career. She describes her 2011 race with a blow-by-blow account that reads painfully, yet admirable for her ability to sense clarity and connectivity in those nine hours of racing. Not being in the lead for the very first time during the world championships, was an epiphany for her. You can read about it in her last chapter, before the Epilogue. She describes her personal thoughts and emotions with each major win, setting new records and a vicious virus, as well as the tough relationships she had to endure after each win. Wearing the crown was not easy for her, as well as learning to be on her own two feet (without a coach).


So, this book is not so much about a young athlete who has set legendary records. She is a person deeply into development, exploring and exceeding her capabilities. It is also a story about a world champion who defeated her demons and comes out triumphant.

Strongly recommended.

Running Strong Off The Bike

Coach has put me on strict training diet of ride-run ‘bricks’. Last Saturday morning, I rode for 4.5 hours and ran 40 minutes after that. Needless to say, my legs were thrashed the next morning after a 2-hour run (with 12X5-minute sets). Tomorrow, I will be doing 5 hours of paced (15-minutes X 6 speed sets) riding with a 40-minute run, immediately after I complete the ride. I am assured of my personal safety, as a few of my triathlon buddies (Chris Smith, Hui Koon, and Vijay) will join me for this extended session. The roads will be busy, as delivery trucks will be making numerous trips to the cargo complex.

Why do bricks? A brick comprises two disciplines, done back-to-back, as individual sessions. The purpose of a ride-run brick is to simulate fatigue of your recently ridden legs, for the marathon that is to follow. Running a stand-alone marathon is easier than running one after an 180K ride. The time differential for a pure marathon and one done during an Ironman is about 20-30 minutes. As my best differential (60 minutes) has a much larger margin, I will need to train specifically for this race to reduce the deficit. A strong runner may not necessarily do well during an Ironman triathlon unless he/she trains as closely to race-day conditions. Therefore, the pre-race training focuses on ‘running on tired legs’. There is a lot of psychological and mental stress on such prolonged sessions, and this is necessary to fully prepare for the actual conditions of competition. Mental preparation is the ‘difference that makes the difference’ between completing and doing a PB.

However, bricks are hard as these sessions increase in duration and intensity. What you consume on the ride determines your energy level for the long run. I will be reviewing my use of nutritional needs, so as to ensure higher energy levels and lowered risk of gastrointestinal (GI) distress during the run leg. Coach has requested I review another brand of sports nutrition by Hammer. I am currently using High-5 supplementation that has served me well for marathons and half-Ironman races.

Going Long

I found this week to be a busy one for me. In common parlance, I experienced a ‘long week’. This weekend will be no different for Coach has designed my program to comprise longer sessions, with immediate runs off the ride, and longer running sessions. I have been tossed the ‘bricks’ (two disciplines done back-to-back).

This morning, with minimal sleep for the last 48 hours I rode 4.5 hours (easy/moderate/hard) followed by 45 minutes of running in the pool. I coincided my ride with friends from TriFam (Desmond, Hui Koon, Matthew, Craig, Robert and Conrad). I caught up with them after my late start, and did three loops of Selarang (30K each with some mild hills) and the dreaded Hendon Road hill (a nice spanner to thrown in after hitting Selarang Hill). I was supposed to run on the road, however decided to play it safe as I was not sure of the physical condition of my left heel (residual plantar fasciitis?). By far, in the last two meso-cycles today has to be my longest session I have undertaken. I missed a similar cycle last week as rain wiped out any chance I had for a similar hard ‘hit’.

I have found that riding solo (save for other riders I meet on my ride) develops my sense of independence and alertness. It is also a useful simulation of race-day conditions: no-drafting and keeping to 7-10 metre rule; focus on nutrition and pacing; playing its strategically, as it is all about the marathon, not the ego.

On Sunday, I will have two sessions for running: A two-hour morning run (with intervals), and a shorter afternoon/evening (with short bursts). I look forward to the discipline in my pacing and accessing how my body holds after a 15-hour week (within a tight working schedule). Coach focused me on running stronger off the bike, as that has been my relative weakness within an Ironman race. He believes I can hold a 4:50-5:00 minutes/K pace, and score a sub-4 hour marathon that has eluded me for years. I have my work cut out for me for the remaining 6 weeks till I arrive in Lake Taupo, Auckland.

Leadership Lessons: What is your comfort level about working alone? How well do you take to autonomy? How do you take to prolonged projects? How do you respond to extensions on deadlines? How tolerant are you of delays, distractions and indecisiveness? Endurance, tenacity, persistence and determination are values to latch on when going long and far.

Learn By Speaking To Experts

Dr Cal Lightman is an expert on lie-detection in the hit TV series. It is based on real-life social anthropologist, Dr Ekman's work and research on facial recognition and micro-gestures.

One of the lessons in business and in endurance sports I have learnt is: Talk to experts.

This approach seems to be a common pattern among people of excellence. Virgin Group founder, Richard Branson suggested that he ‘surrounds himself with experts’. He manages this ‘team’, while they help manage his numerous businesses he has created. Macro-manage instead of micro-manage. Tap on the expert’s expertise and breadth of working experience. Learn to leverage on their lessons.

I was at Adidas retail-outlets last week, looking for minimalist shoes to train and race in. I met one of their experts, Sean who asked me questions about my running needs. He surprised me pleasantly by identifying some of my discrepancies about my feet; I had a broken toe that has caused my foot to be slightly wider. Together, we decided on the most comfortable shoe size, design and weight for my running needs. I respectfully asked him questions that intrigued me, however naïve or ignorant I may have sounded. Ask, and ye shall find.

Working with an expert such as a coach – whether in sports, business or career – can be an edifying experience. You learn much about collaboration, perspectives, and developing capability. You also learn to recognize the values of performance, respect, potential, broad-mindedness, and choice. When choosing to work with experts, interview them as you would any job candidate. How close do they fit your profile and expectation? How wide is their experience? Which unique skill-sets would you find complementary? Which personality type would you prefer? Would you prefer an astute critic, or an engaging encourager?

A coach who walks their talk is highly relevant. Being consistent in their thoughts, words and deeds is important. Certainly, coaching is a partnership. Once you engage a coach, you will need to trust them and the process. You will have to commit to the active processes of exploration, analyses and prescription. Constant feed forward and feedback are crucial pieces of the strategic equation for performance.

If you are keen to enhance your swimming performance during a race, here is an expert’s opinion.

If you would like to change your tire, and this is crucial during a race when the technical support team is not immediately available. It is important to be self-sufficient through your technical skills and working knowledge.

How To Run Faster At Any Age

Here is a compilation of my ‘methods behind my madness’ in one of life’s most natural activity: running. Jogging and the shuffling of feet count as running – avoid letting anybody tell you otherwise.

1)    Run barefoot at times, especially when you forget your shoes.

2)    A few minutes of running is better than procrastination. Weight-bearing exercises like running and walking help our bodies build stronger bone density.

3)    Add an extra kilometre every week. In 52 weeks, you would have theoretically done a minimum of 52 kilometres in a workout (equivalent to a marathon).

4)    Run with other runners to stay motivated.

5)    Run alone to build focus, awareness of your surroundings, and designing your own runs.

6)    Run for fun, or run faster. Seriousness has no place in the pastime called running.

7)    Race occasionally to test your fitness.

8)    Benchmark yourself against your run group, age-group, race, or internationally.

9)    Enlist a coach, who is either still running, competing or was a competent runner.

10) Learn from others: Seek those who have made the most progress recently and learn from them. We can also learn from those who were injured, and recovered.

You can tweak these strategies, or substitute your own. Everyone is a snowflake. We are all truly unique and unusual. There will be moments where we are surprised, or will surprise ourselves. Go for a run!

Working Across Borders

Have you worked overseas? Have you considered how you would enhance your conversations with your colleagues, customers and consumers?

With the advent of the Internet, borders have shifted from physical ones to digital to psychological ones. We talk about ‘border-less’ connections, which means we are closer to somebody than we think we are. With the Six Degrees of Separation, we may be more inter-connected than we think and apply.

Having worked in about 19 countries, I continue to learn about what makes people tick differently and similarly. Differences make for uniqueness, whereas similarity builds familiarity. Finding out what matters to people can be integrated into each conversation you engage in.

Which would be useful skills and competencies when working across borders?

1)    Build courage and confidence with each face-to-face interaction.

2)    Speak to internationals and be inquisitive about their culture.

3)    When you are next onboard a plane, engage in mild conversation with the persons next to you (where appropriate).

4)    Observe how proxemics (distance), touching, and seating arrangements matter at meetings and dining.

5)    Apply values that build rapport and trust such as respect, recognition and reassurance.

6)    Asking questions when you are unsure, and especially when you think you are sure. Calibrate your understanding of people, processes and culture.

Enlist a coach to guide you: in-house, external, business, or career. These facilitated sessions can yield many new perspectives so that you can ‘venture boldly where you have not gone before!’ These coaches are sounding pads, sparring partners and platforms to launch ideas from.

Leadership Lessons: How open are you to travel? How quickly do you build rapport with strangers? How do you dissolve your self-imposed barriers to unfamiliar territories? Which are the unspoken rules when you operate across borders? Does the quality of a handshake, smile and nod make a difference?

When You Need Help, Seek The Experts

‘Who you gonna call? GHOSTBUSTERS!’ ~ Theme song

We don’t have all the answers, thus we ask questions. Questions give us focus and a sense of purpose. Open-ended questions allow us to comprehend. Close-ended questions allow us to verify, validate and consolidate. We may not fully understand many things, although we say we do. What does understanding something mean to you? Does having the head knowledge mean you understand? When you say you know, does that mean you also understand? If you know, can you apply your knowledge (as skills) confidently?

These questions may be vexing, yet we ask them to comprehend, appreciate, learn, and understand matters. Our curiosity underlies our ability to examine, investigate, check, research, discover, learn, ponder, and consider. Adventurers are driven by a sense of curiosity and the need to discover. Our maritime forefathers demonstrated that when they set sail for the New World with some getting utterly lost and disorientated. Some were purported to have sailed off the edge of the world!

Experts have more than knowledge. They also possess tacit experience and tacit wisdom. They are regarded as experts because they know more, have expertise, and can make recommendations based on their area of specialty and passion. Experts can help us think and do outside the box. Thus, the roles of coach and mentor have their relevance in both the corporate world as it does with our community, family and our friends.

How open and broad-minded are you to professional advice? How well do you take feedback? When was the last time you sought an expert? Do you have a coach for your endurance sport? Learn and lead. Learn to lead. 

***

Yesterday evening, I decided to go for an easy run, as the sky dimmed prematurely with looming grey clouds. It was raining predictably for a few consecutive evenings. I ran two sets with a 5-minute break between them: 11K at 4:35 pace, and 10K for 4:55 pace. It was faster than I expected; I almost had a PB in training for my 11K, however missed out slightly. Nevertheless, I will aim to hold my 21K at about 4:30 pace, consistently for a PB at the Singapore 70.3 in March. That’s the plan, man!

I was running with another runner, and we kept each other company for about 8K. I overtook him twice, and he overtook me once when I took a drink at the 17K mark. Whoever he is, thanks buddy for the race-like conditions. My Facebook posting of my training session drew many useful comments – thank you, my friends! With my new age group, my qualifying time for the Boston Marathon will be 3:30. Looks like my goal is several minutes within reach (3:37:06 at Berlin in September on a cold and rainy day), although I would love to still achieve a 3:20 within a year. I will surround myself with experts, and back to planning my performance goals with my Coach! The Hong Kong Marathon awaits me after Chinese New Year.

Valuing Time with Your Coaches

This evening, despite a PSI of about 90 (unhealthy range), I decided to go for an easy run. Shod in my Vibram VFF, I did an hour of running and walking, and spewed random, un-neighborly, mutterings into the direction of the dreaded Haze. This bad air – born from pyromania caused by shifting cultivation - will affect those of us preparing for Ironman Western Australia. It makes me appreciate good air conditions; seems like indoor-riding on a trainer may be the way to chalking up mundane mileage required for a sustainable 180K road ride.

I spent four valuable days with my Australian teacher/coach. It was part of my annual upgrading for a licensed program I facilitate. My associate from Shanghai joined us in Singapore, and we appreciated [from Coach] new perspectives and potentials on how we could manage our personal values and energy. I learnt more about my leadership personal space and energy, such as activating my leadership charisma.

I don’t see my coaches and mentors often, but I fully immerse myself in our learning experience together. It is important to be fully in the moment, and observe astutely and acutely points of association, and departure. Learning to disagree requires courage and an optimistic composure. Admitting that we don’t know is part of the process of progressing and evolving. Ignorance is merely a starting point, a springboard for future possibilities. I felt energized, invigorated, and renewed in these four days – and the 15K run (and decent results) on Sunday did not dampen my spirits and added to my collective value.

Value your time with your coaches! They can add much value to what we are already doing.