Safeguarding Your Secret Surf Spot

I hear from my coach, Craig that there are surfers who stake their claim on the waves. Like that is possible! Yet, serious surfers protect their watery territory selfishly. Sharing is not a value they extend outside of their exclusive group.

I don’t know much about surfing, except that Craig taught me to body surf; I did not have a core stability and strength to stand up before I plummeted into the cold waters of Samurai Beach in Newcastle, Sydney. It was a humbling and fun experience, save the part where I scrapped along the abrasive sandy beach, underwater. I am more at home surfing the bandwidth tunnel of the Internet for nuggets of resources. However, when I find a nice, yet controversial website I may share it with like-minded friends.

Last week, I found a nice stretch of relatively empty road to cycle on. Except for the occasional car turning off at the far end of this desolated stretch, I had a straight and clear pathway to sprint and cover some sensible distance. I hate junk miles, as time is a valued commodity for me. I aim to have stress-free, safe and uncluttered roads to ride on; I welcome the occasional headwind.

It is like finding a new, secret surf spot; I hear that possessive surfers may eject fledglings and strangers both verbally or physically. Keeping confidences enhances its cult-like status of elite and hardcore surfers – not that the distinction between the two groups is explicitly clear.

You will realize, eventually, that popular sites will attract other curious, adventurous and explorers in search of new thrills, spills and landfills. My secret will not go unnoticed for too long, as others will discover by accident or incident, and be shared by others whether I like or not.

This leads to me consider what else confidential I hoard? Do you hoard knowledge? Are you possessive of certain friends? Do you share your clientele freely with associates and business partners? Do you selectively offer full disclosure? How reliable are you keeping other people’s secrets? Can you carry a secret to the grave?

I think I’ll go for a ride shortly and enjoy my claim, until another cyclist joins in the fun. Then there’s this 6 0’clock guy on his Specialised road-bike…

Intensity May Be the Name of the Game

I posted, two days ago, on the social media networks my meeting with a student who ran both the 25K in The North Face (TNF100) race on Saturday, followed by the 30K in the Newton 10.10.10 Challenge 30K Run on Sunday. Her second run was done in about 2:41. She shared with me that she runs about 4-5 days per week, about 10K on a hill.

That is amazing considering that she does not do any speed-work such as intervals or tempo. Perhaps, less is more. The scientific research points towards shorter but more intense, frequent sessions. Perhaps my previous ironman program of 11-21K sessions done at tempo pace, worked best for me? I am working out my preparation for Ironman Western Australia, which will be my second attempt on that course, and my tenth long-distance triathlon in five years.

Hill training develops strength and power. Include it at least once a week to encourage your muscles and cardiovascular system to experience more intensity.

*****

Singapore secured its sixth and seventh gold medal at the Commonwealth Games in New Delhi, India. Our shooters earned four gold medals so far, and more is expected from table-tennis; the total weight in gold has exceeded Team Singapore’s gold medal tally of four, set four years ago. We hope to earn a few more first places soon. I hope this bolsters Singapore’s sports culture through our athletes, fans and sportspeople.

Pushing It of Punishing It?

How much punishment can we subject our body? How much can you push your body to its limits before it retaliates? Your mind may say 'go' yet your body may say 'slow'. 

After racing in nine Ironman triathlons and about 11 marathons (three of which were ultra-marathons), I learnt that my body could take a whole lot more testing (beating). Yet, everything has a limit to its ability to perform before it breaks down - a snapped chain or punctured tubulars in the rural areas is enough to give you pause. Yesterday, I met runners who did The North Face (TNF) trail runs on Saturday, who then completed the Newton 30K road run the following day. This morning, one of my students did the TNF 25K or 50K format then ran the 30K in 2:41. Without fresh legs, she was only six minutes behind me. I don’t think I would have gone as fast if I had spent my legs on Saturday on a trail run. I was glad I gave the grueling TNF100K Solo run a pass.

Our body is a highly intelligent and adaptive meta-system. It learns from experience – both pleasurable and painful ones. Within the recess of my mind, a small and distant voice is saying: ‘Perhaps you should have done it…’ However, the vision of doing my best Ironman performance on 5 December obliterates that voice of possible regret. Next weekend’s 15K New Balance Real Run on trail and road should quell it, and give me a stronger stance for my next A-race. Live and learn!

*****

The following announcement I make as a satisfied participant of training sessions I had last year with professional triathlete, Pete Jacobs. Pete did reasonably well at Kona two days ago, to place top-10 despite an unfortunate broken collar-bone earlier this year.

On behalf of BPM-Sport.com, you may be interested to train and learn from the professionals like Mirinda ‘Rinnie’ Carfrae and Chris ‘Macca’ McCormack. These two seasoned pros won the Ironman World Championships in Kona, Hawaii on Saturday. The next camp with Rinnie will be held in Phuket, Thailand on 4-8 November. The camp is aimed at all athletes, with groups to suit all levels and abilities.  Comprising intensive training sessions, the camp will help you get ready for upcoming races with an emphasis on the Asia Pacific 70.3 Championships, Laguna Phuket Triathlon and IMWA. You will also have time to ask Rinnie her secrets to success while sharing a beachside sunset drink with her, and there are a few special surprises in store too!  

Please contact Nicole Gallagher for details (+65 9009 9421).

Digging Deep & the Kona Connection

Chris ‘Macca’ McCormack won his second Ironman World Champion title this morning. He completed in about 8 hours 10 minutes, with a smashing 2:43 marathon. A very strong runner, he strengthened his bike ability and swam close to the big boys. This is his second win, a rare notoriety for winning two such titles in this hot and windy island of Kailua-Kona, Hawaii. This should mute his naysayers who think that he could not pull another winning title after his 2007 win, and subsequent pullout in 2008 (due to a faulty bike-derailleur) that denied him the chance to defend his title. 2-time Kona winner Craig ‘Crowie’ Alexander was relegated to fourth although he posted a spectacular 2:41 marathon time.

This amazing two top-4 wins, plus Australian female compatriot Mirinda Carfrae’s championship title put the Aussies in major contention for the next year. This may suggest the beginning of a reign that is analogous to the Europeans' in the 1990’s.

What I learnt from watching the online broadcast of Kona was ‘digging deep’. When you push harder, and draw on your reserves you are digging deep. All the professionals had to dig deep - emotionally, physically and mentally. If you wanted something really badly, would you have pulled all the stops just to inch your way forward? You may need to dig deep to secure a better position even if your hopes of winning are dashed. If you missed your chances at personal bests, then finishing the race becomes the litmus test of your character, fitness and reputation.

This morning, I joined my triathlon and running buddies (AniMiles, Triathlon Family, Team FatBirds) in the Newton 30K run. The 3-loop race started just after a mild rain that may have worried a few of us. The first 20K was moderate and manageable, I was doing a sub-5 minute per kilometre pace, however I slowed down to keep to a consistent 5min/km shuffle. The last 10K were much harder, and I had to dig deep (focused on the finish line, and holding my intended pace). And, it hurt. When your breathing becomes laboured, you are in the anaerobic zone and the longer you immerse yourself in this zone, the lactic acid accumulates in your muscles.

I was thinking: what were the 1,900 athletes at Kona including the professionals thinking as they race? How much did each of them have to dig deep to earn their positions? Perhaps, the digging and soul-searching occurred way before the race began? Yesterday, some of my friends dropped out from The North Face (TNF) 100 race. I’m sure that they explored their psyches as much as they did the rugged terrain.

Dig deep, I did. After my 3:37 at Berlin Marathon two weekends ago, my 2:35 run this morning was assuring. Sure, I missed my 2:30 target, but I was pleased I stuck to my guns and ran as well as I could for the remaining 10K. In that last brutally taxing 55 minutes I was glad I kept moving, enough to take over dozens of strugglers and stragglers. It is a pitiful sight to see runner slow down to a walk, yet you are one of them, too. When my turn came for my free massage, the masseur dug deep into my muscle fibres to release my tensed muscles. I actually suffered a muscle cramp on my hamstrings, 10 metres from the end-point!

My legs are recovering, and I look forward to my next tapering race: the New Balance 15K Real Run. It takes place next Sunday over road and sandy trail. I wonder how much deeper I may have to dig in next week? It will surely depend on my fitness and my expectations.

Pre-Ironman Swimming Tips

The following set of race-tested guidelines comes courtesy of Matthew Wong, whose blog is a very good read. After I wrote my set of 10 considerations for Ironman triathlon participation, I requested his inputs. Matt leads the once fortnightly open-water swims we hold at Tanjung Beach, Sentosa Island, Singapore. Those who attend are those who enjoy a morning dip, and actual open-water swim training. You can turn up in your tri-suit, Speedos or wetsuit. During our brief breaks – we wait for the slower ones to reach shore – we exchange experiences and observations on racing and training. Here you go, in Matt’s words:

1) Try your new goggles at least one week before your big race day. This allows adjustments and replacement, if necessary.

2) Race at your training pace. If you are a 1:30 swimmer in the pool, follow that pace [during the race].

3) Have a sachet of spare gel under your swim cap. This is not a joke.

4) Be comfortable with the 76 laps in the pool, first; be comfortable swimming in open water later.

5) Apply lubricants on your main contact points during the swim (armpits, inner thighs) There are also other lubricants that can replace BodyGlide IF you are sufficiently adventurous.

6) Learn to suit up and strip off your swim gear by yourself. Most people are surprised when they could not reach the zipper or string behind their back. Ensure that you are comfortable in your race clothes underneath the wetsuit.

7) Stretch everyday. Period.

8) Get a swim- instructor if you need stroke correction. Get a coach to 'torture' you in the pool with insane swim sets (e.g. Pyramids) to get you faster. Faster must mean, firstly, right strokes.

9) Learn to draft swim, it is the only time you can draft legally in the race.

10) Learn to count your strokes (when I first introduced this, I was sure I had people laughing), it is your pacing and the only way to swim your desired swim spilt. 

Special Swimmer Illustration: Tan Boon Fong

Rolling Stones Gather No Moss

True Fiction

By EVangelis

Today, 9 October would have been John Lennon’s 70^th birthday. Alas it is not to be as the ex-Beatle was stoned down.

A rolling stone gathers no moss. What does it mean? Was that an experiment into kinetic energy?

Hall of Fame rockers, The Rolling Stones are still playing at major stadiums and ampitheatres; there are no signs of these deep-furrowed, crevice-faced, musicians slowing down. As I age – gracefully, or disgracefully – I ponder over three observations about journalists. I now read discerningly from a wide variety of sources – no, newspapers are not my favourite source of true information – including the word ‘PROOF’ on Eminem’s left arm. In one of his poetic chants, he proclaims ‘I am who I say I am!’

I have read the almost iconic rock magazine, Rolling Stone for many years. It is akin to the sophisticated guy’s GQ, or the less-sophisticated (but happier) guy’s FHM. Inasmuch as the contents are about rock music and rock music icons, features in the reformatted magazine include introspective interviews with leaders in music, madness and mayhem – and that’s just about business! On this month’s cover (which can be easily passed over as GQ) is a prominent leader of the Free World.

Experts, authorities and hardcore hobbyists share these traits in common:

1)    Everyone has an opinion.

2)    Some are more opinionated than others.

3)    Many claim to know the truth.

One man’s meat is another man’s poison, or Lady Ga-Ga’s dress. Talk-show host, Ellen DeGeneres said: ‘Opinions are like colons – everyone has one!’ Opinions abound about slaughtered animals, dietary preferences, music, art, politics and hobbies. Some people think that endurance athletes are insane, and inane. Perhaps we are, in some unexplainable, demented and conspiracy-based way. Or, are we merely concealing the truth? Perhaps, the truth is OUT there, hidden within the elusive rhythms of tidal ebb and flow, sunrise and sunset, push and pull of Newtonian forces, or choice and circumstances.

Pre-dawn ride.

Facebook update.

Teach a class.

Quick swim.

do Volunteer work.

Run intervals.

18-hour day.

Repeat.

Are rolling stones the bastion of the young, or the youthful? Can we be young and foolish, older and foolhardy? We live in a time of gregarious geographic and geological upheaval – there are movements and there are Movements. Each tremor, tremble and tenor beats a different drum. We just need to tune in. Imagine…

Keep moving those stones! There might just be more time to get more things done!

10 Things To Consider Before Doing An Ironman Triathlon

It is an exciting yet anxious proposition. Doing your first Ironman triathlon! Swim 3.8K, ride 180K, and run 42.195K. Sounds giddy? Perhaps you are heady with excitement for there is lots of drama and action at this personal trial. The Ironman format is a personal test of your guts and gumption, and more. After nine such races, I am still learning from my mistakes and successes.

To make it more assuring, here are some thoughts before you plunge into the long but memorable day:

1)    Never do anything new on race day (NO new goggles, change of eye-wear, brand-new attire, unfamiliar nutritional supplements).

2)    Train as you would race (work out the kinks and identify potential problem areas: climate, terrain, and race conditions).

3)    Test out your nutritional needs on your long runs and rides.

4)    You should do each discipline in its complete distance at least once before the race (ride 180K, and run at least 32K).

5)    Body-lube and sub-block lotion are your best friends (post-race chaffing and abrasion are the prolonged segments of the triathlon).

6)    Learn to assemble, disassemble and service your bike (including how to change punctured tyres and tubes). Ensure that you feel comfortable on your ride (fit).

7)    Treat all injuries before the race (Be 100 percent ready! Regularly stretch, massage, and do your rehabilitation exercises).

8)    If it is about 3-6 months before a race, seek the guidance and expertise of a coach (either face-to-face or online; invaluable for training correctly, periodisation, and mental condition).

9)    Train solo (alone) for the discipline (it is a lonely race at times) and in a pack for the rush (for simulating race pace and working at a higher intensity).

10) Have clear and realistic expectations (completion within 17 hours, safe race, injury-free, PB in one station, sense of achievement and accomplishment, etc).

We will go into detail over the next few weeks. Stay tuned! Send us your questions and our seasoned triathletes will be pleased to help you. Welcome to the Ironman family!


Photo: Team Ironman Singapore, Triathlon Family

Do What You Love, Love What You Do

How many of us get to live out our passions?

Sure, our pursuit of sporting excellence reflects part of our passion, yet is it possible to make a decent living out of your passion and dreams?

How many of us are given a carte blanche (blank check) to write our job descriptions and job scope? When this happens, go wild but not unbridled. Running your own business or somebody else’s is similar, except for the paymaster. Here are some entrepreneurs who started from necessity and vision. 

Perhaps we can realize our passions and dreams in different ways. The endurance athletes we interviewed so far on this blog include both executives and entrepreneurs. What they share is a burning desire to succeed, determination, and passion for what they pursue, both in vacation and vocation.

We can profit from our passion in different ways. Go ahead – dream, create and collaborate.

Weightlifting Boost From Historical Entry

Keep a keen eye out for the future of Helena Wong at the Commonwealth Games in New Delhi. She is the first female weightlifter representing Singapore, and thus created history yesterday for participating. Having had less than a year of training, this Phys Ed undergraduate has won runner-up in a sports meet in the UK and did very well for her first international foray.

She lifted 62kg in the Snatch, and 80kg in the Clean & Jerk for a total of 142kg. She emerged eighth out of 11 entrants. She also secured a personal best of 14kg over her best total (set in June 2010). Congratulations, Helena!

North Face 100 Trail Run

Uber-endurance athlete, Tobias Frenz (Germany) will be competing in TNF100 – Solo Category. We wish him a great race! Tobias looks set to do very well and have a crack at a spectacular time. Taking time off from triathlons, Tobias has been spending a lot of time in the pool and sea as he is set on doing some long-distance swims.

How is trail running different from road running? Read the Red Sports Singapore interview with Jeri Collett.

I gave up the opportunity to run the 100K solo, as I incurred a spate of injuries after the Sundown 84K run in May. I appreciate that this is a tougher race, held over cross country, and far more distance than I have ever covered on foot. I clearly know my place in the ultra-running food chain. I extend my respect to all taking part. I wish you all the best and safe running!