Strengthening Your Weak Points

‘Training for strength and flexibility is a must. You must use it to support your techniques. Techniques alone are no good if you don’t support them with strength and flexibility.’ ~ BRUCE LEE

In Bruce Lee’s book ‘The Art of Expressing The Human Body’, the late-great martial artist was lauded by his wife, Linda Caldwell-Lee: ‘The greatest talent Bruce Lee brought to realizing his dreams were intelligence and curiosity, dedication and perseverance, and focus.

This book shares Bruce Lee's complete strength and conditioning workouts, including how he developed his muscularity, speed and agility.

Weaknesses, by definition, can be a potential source of distress when these cripple you. Athletes learn from painful experience, that weaknesses need to be addressed early during rehabilitation or training, or they manifest themselves as major disappointments. A weakness limits us, and prevents from reaching our full potential. It can impede, restrict and affect range of your movements. Thus, our flexibility is curtailed and we care sidelined by injury, resistance and immobility. The same goes for the responsiveness of others to our behavioral weaknesses and inflexibility.

Photo-credit: Runevent Shots (Catching up from behind my pack: Weeks of strength-sessions on the saddle seemed to give me a salient edge)

I have shared with you how I have focused on my two major weaknesses in recent years: my swimming and my riding. Focused attention on correcting my swim techniques and specific strengthening drills/workouts seems to be addressing my concerns when I am in the water. With specific strength training, I have begun to enjoy a higher average speed, as well as fresher legs on the run. Strength gains come fast or slow, depending on your current level of conditioning. Some make incremental gains while others experience exponential gains.

Photo-credit: Runevent Shots (Here, I am seen leading my pack in Sunday's TRI-Factor Cycling race)

How you strengthen your weakness also reflects on the strength of your values: purpose, resolve, commitment and determination. As you consciously exercise your body to become stronger, you are in effect strengthening your mind and spirit to strengthen these values, and your character.

Lesson Learnt From A Weather Bomb (Part 2)

7)    As tempting as it was, I avoided drafting other than during the climbs. I saw too many drafting situations, however what is the point of cheating yourself of your potential?

8)    The headwinds at the Broadlands stretch are notorious; they sneak up on you in the return leg. You may post one hour on the first 45K, but suffer a 2-hour return. Going aero is the only way for both headwinds and tailwinds – just ‘tuck in, and suck in’ and let your legs move. Just another day of windy riding on a blue-sky day.

9)    I had a tragic swim, lethargic ride, but a strong run. I did not walk except for aid-stations; chased down my buddies, succeeded except for one (our Fearless Swim Leader, Matthew) because I ran out of real estate on the run. Felt like Rinny chasing down Chrissy last year in Kona. I enjoyed the tough, hilly, half-marathon, and was glad for a 1:50 time after all the biking brouhaha. I, successfully, earned an average of 5:13 minute/K pace - a pace that would have given me a sub-4 hour (3:50) marathon in a Ironman. The hilly, 2-loop, run route made it harder on the ascents although I did not adopt the 'walk uphill, run hard downhill' strategy at all.

10)    Friends say I share too much about my training regime on my blog, so I will cease and resist for a while until the next race (in July). Haven’t trained for five days since last Sunday’s race, so I may see you at the Aviva Singapore 70.3 race on 18 March.

Photo-credit: Brightroom, official photographers of Ironman NZ 2012

I Get By With A Little Help From My Friends

Last night, as I was about to plunge into my solo strength-training sessions on my bike, I met Marco, my TriFam friend. I asked to join him, and we did one large 30K-plus loop of Selarang Hill. I felt that it was the safer thing to do, than to ride alone on a busy road and to break way from a monotonous circuit I normally ride on.

I combined two strength sessions in one: one on the heaviest gear, and the other a lighter one. I was to test my fitness on two separate time-trial sessions. I perform this test every mid-week, and for simulating hills and headwinds (of which there is plenty where I train at). Coach believes that it will help me develop better riding power, and he has been spot-on in his recommendation.

Marco had a tough midday spinning class in his gym, so his legs were quite thrashed. This tough German, Ironman 70.3 specialist is an elite-level swimmer and he rides very well. I managed to keep up with him until the last few kilometres, where he bolted off with me struggling to keep in tandem on my road-bike. I achieved my goals (an average of 30kph in headwinds), returned safely, with no glaring symptoms of my suspected fractured ribs or strained inter-coastal muscles. Marco and I have raced in Clearwater, Florida in the 2009 edition of Ironman 70.3 World Championships, and I trust his judgement when it comes to riding. Yesterday, he led and I followed. Hopefully soon enough, I will lead him on my route. He will be attending to his torn tendon injury with surgery soon, and he is hoping to retain as much of his fitness during his recovery period.

Have you thought about doing one of the toughest (and hottest) ultra-marathons in the world? You will require a tenacious team of serial supporters who will carry you through the end of 135 miles of shearing heat, persistent pain and agony. The same goes for the notoriously demanding cross-terrain Norseman triathlon, which is a full-Ironman distance. You will need a dedicated and alert support crew on wheels to fuel and motivate you. Craig Slattery and Tee Boon Teong from my club earn exclusive slots for this year's edition. I wish them well and a good shot at the black finisher t-shirt!

We get by with a few of our friends!

Run Down, But Not Run Out of Time

This morning, I got up early to do a three-hour ride. It was a shame I missed yesterday's ride as I was still feeling under the weather. Ideally, I would have preferred a 4.5-hour ride as prescribed by Coach however my recent run with the flu virus led me to hold my enthusiasm back. Why would I take undue risk of a viral infection on my heart after brief convalescence from disease? As my last foray into the marathon indicated, if you are not 100 percent recovered then you will not perform to your best.

I started a little stiff in my back, but I was not run down – the feeling of disinterest or indifference caused by fatigue and pain. I did an easy warm-up and then shifted into slightly higher-gear. It was all about control and being disciplined to hold my pace. On my way out towards the airport runway, the familiar and predictable headwinds welcomed me. I dropped into aero-position on my tri-bars and focused on spinning in nice smooth circles. I also paid heed to my breathing, taking in generous mouthfuls of air as I cranked the pedals. I did all these while staying alert to fast-moving traffic (and that meant more than the herds of roadies sweeping furiously but respectfully by), and being aware and cognizant of my surroundings. Might as well enjoy my morning if I was training, anyway.

I took one High-5 gel every 30 minutes, after my first hour passed. Before I left my house, I consumed one packet of gel and one can of Red Bull. The latter tastes like bad medicine, but gives you wings minutes later. I took two bathroom breaks, refilled my water-bottles, and completed the entire 90K in just-over 3 hours. I was pleased for the time, as I did not waste much of my time churning out ‘junk miles’.

You can run yourself down to the ground, yet your joints may hold if you are blessed with the right genetics for endurance sport. Or, you played it safe and held back in your youth by not thrashing your knees and ankles from overuse, or faced full physical contact from testosterone-infused sporting adversaries. I always found it delightful when well-intentioned people caution me about overdoing endurance sports for fear of damaging my knees. What is more amazing is that some of these naysayers are only in their 20’s and 30’s and are suffering such debilitating conditions. Well, I believe in the science and am assured by anecdotal evidence. I think of 79-year-old Mr Kor Hong Fatt who ran Boston this year, and think: ‘Now, who do I prefer to listen to…?’

Brand Tribes author, Reeves Lim writes about ‘running in and running out’. This is a stunning example of encapsulated writing using the analogy of running. I am looking forward to meeting Perth-based, multiple-Ironman finisher John Cooke tomorrow. We will definitely have war stories to trade over coffee. I will certainly ask him about his lessons learnt at IM Western Australia. Stay tuned for more sharing.

T’was the Morning Before Christmas…

Photo-credit: Richard Leong (One of our largest turnouts)

This morning, 18 swimmers showed up for our fortnightly Sentosa Lagoon Swim at Tanjong beach. Our new President of our online tri-group Triathlon Family, Andy ‘Small Circle’ Ng attended as a participant – which we appreciated. Four times of the 420-450 metres (according to our Fearless Leader, Matt) laps later, we did a 4.5K run. After some fun plotting (strategizing with the Survivor mantra ‘Outwit, Outplay, Outlast’) we managed to overtake our youngest Ironman Western Australia finisher in our group. I had fun acting out a mock ‘Iron War’s scene where you go mano a mano with a young buck, and then breast the imaginary tape with experience. At the end, pacing is everything and, if you do not want to hold the lead then drop the pace and follow. I called out everybody’s time as they cross the last lamp-post before the carpark. Some of us were coasting on our post-Ironman or post-marathon peak. Like Steve 'Pre' Prefontaine said: 'In running, what matters is the heart!' 

Photo-credit: Richard Leong. My poor impression of Macca; 11 IMs down, two to go for 2012!

I learnt from my cyclist friend, Bernard that doing power sets on the ride, builds strength quickly. However, this comes at the expense of tendon and ligament development. It takes longer for your elastic and inelastic connective tissues to adapt alongside the highly responsive gross muscles used in pedaling. This must contribute to my mild soreness near around my kneecaps – whose history has been relatively injury-free. We were in agreement that riding with faster riders should encourage strength and speed on the bike. You learn to hold your pace and place when you 'pull' your team or draft with it.

Photo-credit: Richard Leong (End of the run set. Spent but happy!)

Tomorrow, I am headed for a 4.5-hour ride (with 30-minute sets as my Main Set) in the east. Already I have a few interested parties who are tempted to ride on a humid and cool Christmas morning. I will follow up with a brick-run, which sets the premise for an unrepentant evening of Christmas feasting and friendship. Next week, Fox will probably prescribe an appreciative easier week; or not. The daily rainfall has affected one 2-hour run, and two pool-swims so far this week. No drama. There is always the next session. Put heart and mind into the effort, and savour the results and outcomes.

Enjoy your weekend and celebrate in your unique way! 

Slippery When Wet

That is the name of the music album (with hits such as Livin’ On A Prayer, You Give Love A Bad Name, Wanted Dead Or Alive) by Bon Jovi, and road conditions when it rains.

This morning, I decided to take a late-morning ride after sleeping in. As this was a public holiday – Diwali or the Indian ‘Festival of Lights’ – sleeping in was good news for my body. I recovered well after the Monday Tri Swim hour-long session; the pomegranate juice I have been drinking seems to have helped in easing any potential muscular soreness. Additional sleep and rest days have been factored into my training schedule for Ironman New Zealand 2012. I have also benefitted from training less, and getting fitter and stronger. I am considering raising funds again for Cystic Fibrosis New Zealand, like I did in 2010 (we collected about $2,000 due to generous and gracious well-wishers) as part of my 10^th Ironman triathlon attempt; it was a race I completed a month after being hit by a taxi while riding home.

I saw at least a dozen riders on the road bordering the international airport; most of them were preparing for Ironman Western Australia on 4 December (same day as the Singapore Marathon). I saw friends like swim-coach Alex ‘Sea Monsta’ Tung and his crew of swim students, Kelvin, his uncle Tham, and James (who, like me, owns an Elite bicycle). I recognized a few immediately because they were wearing the same bike-attire as I was – Elite by Panache. You could say we had panache while we rode!

As it was my first long ride (75K) after Mega-Tri long-course triathlon (102K cycling leg) on 11 September, I focused on high-cadence, light-gear, spinning. I also tossed in a few short bursts of 30-60 seconds on each of the 15K loop. I feel that intervals will add another dimension to my riding abilities, and intend to build on the duration of my ‘pulls’ and improve my power within the next 16 weeks. I also tested out the Maxifuel Viperactive (with caffeine) and ViperBoost gels during my ride: nice, natural tastes; easy to down as it is less viscous (not sticky) as it is more solution-like (similar to SIS); and the packing is easy to fold and dispose of later. It has been raining non-stop since I was caught in the rain on today’s ride – once during my loops and then on my way home (heavy downpour). The slippery roads and impaired visibility led to more cautious riding; I had to remove my shades to see clearly. The dedicated Ironman neophytes were still cranking their pedals, with an hour or two more to go. Well, it is going to be a cool night to sleep, rest, and recover.

Leadership Lessons: How often do you institute changes into your schedule? How soon do you change when you detect routine in your work and life? When was a time, where you stuck to routine knowing that you could have explored new territories and opportunities? How do you navigate around things that may dampen your enthusiasm?

Cycling and Your Working Cycle

‘Early to bed, early to rise – makes a person healthy, wealthy and wise.’ ~ BENJAMIN FRANKLIN

You can program in a bike ride soon after you arise. This is a common pattern among cyclists and serious triathletes when they attend to an early-morning, pre-dawn ride. Apart from the risk of riding alone, and the risk of sleepy drivers steering their sensibilities, aerobic activity like riding and running can stoke your metabolism and alertness for the rest of your morning.

Birth, life and death: that is the cycle of life. As one generation passes, a new one assumes its place. Everyone has cycles. Every end has a beginning, and vice versa. These cycles include our patterns of behaviors, and thus our habits. Some of these patterns are determined biologically, such as sleep (larks versus owls) – we function best at specific times of our circadian rhythm. Other biological cycles include eating, resting, recovery, fertility and energy.

Even though cycles are predictable, these can be re-programmed. Patterns of behaviors can be reformed, just as we can learn new skills if we decide and commit to. Some cycles are functional patterns, whereas others may be destructive. Beware of destructive patterns of behaviors, for these ill-mannered programs affect those around us, directly and indirectly. It is important that we are cognizant and aware of them; or else, we infect and affect other people’s energy space and personal space.

There are toxic people – described as these with destructive cycles. Unless they consciously back-pedal their thoughts and words, their deeds impact others. A media-house shared with me how one of their regular guests used to ‘cause’ staff to fall ill, after being around him. How we project our energy through our intentions and actions can impair other people’s functionality and performance. Interpersonal conflict, office politics, grudges, resentment and disappointment can exacerbate the ‘toxic cloud’ that looms. Stop creating an air of anxiety and apprehension when you approach others!

Leadership Lessons: What is your daily cycle like? How do you evade monotony? What do you do to overcome boredom of routine? When was the last time you reconfigured your cycles? Which positive energies and emotions can you express with your team, so as to further engage and entrance them?

Business Lessons Learnt From Road Trips

The past week was a mini-adventure, of sorts, for me. My journey (as a rusty navigator) with my partner-driver, Melina took us from Auckland to Taupo, and back up. There is so much about leadership you can glean from working as a partnership/team when tensions can mount and tax your mind and body. I so appreciate the relevance of a GPS device, yet it may have reduced the moments of engaging and energetic arguments ('I am right - you are wrong!' and 'You are too slow!').

Knowledge Management expert, Keith De Larue wrote a very good piece on his 5,000-kilometre bike-ride in the 1980's. There are, interestingly, many parallels about riding and managing your own business. Although I do not ride a motorbike nor drive a car (in the legal sense), I can relate to the lessons that can be extracted from such endurance activities. Fitness is factored into long-distance drives or rides; not just in the 180km leg of the Ironman triathlon.

Loneliness of the Long-Distance Athlete

This morning, a band of 15 of my triathlon friends headed for Malaysia to ride 242km. This is, by far, the longest ride most of them have done. This event was part of a progressive series of rides, which is targeted at triathletes preparing for long-distance triathlons. It will be a test of endurance for many, as the road conditions and weather will be challenging. However, upon their completion, and I know many will - they will come back stronger, more robust and confident.

Confidence is built when we test ourselves, and succeed. Just completing an enduring ride, regardless of speed, can be comforting to the psyche of the cyclist. I completed about 90km this morning, and was pleased that the conditions were made tougher with persistent head-winds. I was grateful to the coterie of cyclists riding solo, or in pairs who indirectly encouraged me to continue riding, and defer my hunger.

Riding can be a lonely business. You may start as a pack,and then this team disintegrates into a longer convoy of riders; each person tending to their own demons and strategies for dealing with desolate self-talk and endemic self-doubt. However, this sense of isolation can help build a sense of independence, self-reliance and confidence - enticing elements of personal leadership. We live with our thoughts, actions and consequences; if we give up too readily and easily, we will have to live with ourselves, and our self-castigation for not doing more.

Do we get lonely whilst on these long rides? We might. Some people may be loners, yet that does not mean that they are lonely. Loneliness is based on a strong dependency of others for company. Loners may just enjoy being by themselves, sometimes; cycling and long-distance running fits very well as sports for such private personalities.

I can't wait to enjoy the many stories with the riders later this week - it promises to be wild, whacky and weathered. Meanwhile, train safe and be well!

Photo credit: Pee Kay