Diary of Lanzarote (Part Quatro)

Exactly twelve hours to the race start.

I watched CNN and it was reported that the end of the world is tomorrow, well according to an expert doomsday expert. Shall we listen to Hollywood or a Nostradamus follower or an ancient calendar? Well if it is tomorrow, can we ask for 17 hours grace as we attempt to finish the 226K worth of swim, ride and run? Somebody's reputation is going to get buggered!

My partner, Mel volunteered for tomorrow with bag sorting. I am a strong believer of getting your Iron-Mates involved in my madness. She gets a nice looking t-shirt for her efforts while I need longer to earn mine. Ideally, in much less time than my 2007 foray on this beautiful island of the Gran Canarias.

With 1,500 competitors there is millions of dollars of serious speed weaponry on the Transition Area. There ar many Orbea bikes, since the brand is manufactured and born in Spain.
The run route is littered with many bars, caves and restaurants. I will stay focused on my marathon and ignore the sangria-laden revelers on Saturday evening. I wish to run in during residual daylight.

John and I met lovely couple, Mark and Helen from Manchester, UK. Mark will be doing his second IM Lanzarote after last year's. Helen volunteered for today and tomorrow. We met world class paralympians - awesome wheelchair athletes: sprinters and Kona finishers and world record-holders. It was a jaw-gaping experience to hear war stories from tougher athletes than us. It is humbling to meet athletes with fierce determination to succeed despite physical disadvantages. I appreciated a few drops of inspiration from them. I kick my own backside for slacking, while they train in some of the harshest weather conditions in Glasgow, Scotland or Manchester.

I have done what I can do, and all I can do is have my dinner, relax and rest up. By the time I post again, I would have crossed the line, showered and ate a hot meal, and hopefully, find no reason to lick my wounds. Carpe diem! May all training, rehearsals and good judgement prevail on Judgement Day.

Diary of Lanzarote (Part Tres)

It is about 17 hours till race time. I did my final spin on a few slopes behind my domicile. Bike check-in wil be at 3-6pm local time. All my race bags are packed, and I have yet to affix my stickers to the bike. My compact crank, transplanted from my Orbea Vitesse feels comfortable on my Elite Razor tri-bike. A custom-made and fitted be feels tremendously different from my other bike, which was thrashed last year when I was hit by a taxi. The driver rear-ended me and I was fortunate to be alive!

Anyway, today is an easy day and Coach insists on me staying off my feet as much as I can. Tomorrow is a good day to climb the one-loop Lanzarote bike route. The looming, gloomy clouds do little to dampen our competitive spirits. It is all or nothing - no turning back since we are here.

John Cooke looks strong and stoked. He completed his rehearsal of the three disciplines, albeit in small doses. His friend, Gaye who has completed Kona thrice looks calm and ready. The mindset of a multiple-podium earner is vastly different from first-timers and even those attempting their first dozen. They spent more time than enthusiastic age-groupers looking forward to their finishing line, medal and tee-shirt. Eye of the storm.

Thank you well wishers! I will do my best.
Thanks for reading. Time to get ready!

Diary of Lanzarote (Part Deux)

Time is of the essence. You emerge from your swim and have till 6.30pm to complete riding 180K. By the way, the swim is worth doing as my trial swim this morning showed me more marine wildlife than swimming in a national aquarium. I swam in a tank with sharks in Shanghai in 2003, and it had its moments worth recalling fondly. This morning swim compared well with Ironman Western Australia and New Zealand. Fish in almost every denomination and depth met my sleep-deprived eyes. The flight took us about 24 hours, which was shy of six hours that it took me to Clearwater, Florida in 2008 & 2009 for the Ironman 70.3 World Championships.

Fish tales aside, I connected with John Cooke (Singaporean based in Western Australia), who arrived two days before. He is in splendid shape, looking lean, fit and excited about Saturday's quest for his seventh Ironman finisher title. I know he will earn it for sure, and be richer in the depth of perspectives that he will learn from the island. We joke a lot about our dream to participate in Kona, Hawaii one day in our mature lives (however long it takes) yet we are serious about getting there one day. Even if one of us bags the lottery ticket, we know that we would have to work our posteriors off for the Big Island is to be respected. There are no easy Ironmans! Beware, Ironman has a way of nipping you on your behind, so that we can learn from hindsight.

We skipped the Big Feast known as Pasta Party, and a renowned way of stuffing your face full of gluttony, so we skipped it. Carbo-loading works only if you are a finalist on Survivor, left in a caloric-deficient, mind-starving state. All you can benefit from is wisdom of a tummy ache. Some quick updates, and off to bed for one night of restful sleep.

Later...by the way, we had a nice evening run. Get the legs going. Nightfall is about 9.00pm. So, enough buffer time to finish in daylight this time. Should be a PB. Fingers crossed...

Diary of Lanzarote

My apologies for not posting for two days, my friends! Two days away from my 11th Ironman triathlon, and preparations are in full swing. Four years after my first successful attempt at this 20-year-old race on one of the Canary Islands, and it still feels like my first race here on this arid island, off the African continent.

The first hour of the ride brings you through barren land, save for what can survey in dry desert conditions, on what was a volcanic island. The remnants of the last, earthly, ghastly gag of incendiary spewtum and phlegm, yielded an island of natural wonder. Agriculture thrives, with hardy people, a tourist industry, and for the past twenty years a magnet for pain doyens, who crave a 17-hour physical challenge. If that was an immensely long sentence (and I cautioned you about that in our writing essays), so is the 226K challenge called Ironman. On Saturday, 1,500 athletes from about 14 country, will attempt what is known in triathlon circles as one of the toughest bike rides on earth. Certainly, hyperbole and superlatives sell tickets and race entries, however there is inherent truth and irony in this claim.

More about Lanzarote and its uniqueness after this...

Thank you, well wishes for your kind thoughts over the social media. I will do my best! Cheers!

Pace Off or Place Off!

I was reviewing my race performance for the Duathlon I did in February. In the run-ride-run race, I was holding a 4:40minutes/km pace for the first 10K, and 5:10”/kmthe last 5K. It was a loss of 30 seconds for each kilometre for the second run.

I could attribute it to fatigue, and lack of conditioning for the pace required to sustain a similar pace throughout. Pacing is very important for we can go too slow, or too fast and pay the consequences. Holding the pace in training is called Tempo Training.

The ride cost me at least three positions (overall, for second), costing me nearly two minutes downtime (attempting to fix loose equipment) due to my detached bike cage. I had to earn my keep by plundering the run (to recover 7 spots). Sometimes you win, sometimes you learn! (Note to self: Do a final equipment check, especially loose bits).

6^th, Enrico Varella           

10K Run       00:46:44       6^th          

40K Ride      01:11:58      13th           

5K Run         00:26:41       2nd           

Overall          02:25:22       6th

Does the Crane Kick in Karate Kid work? It just could, if you look at this clip of MMA experts in combat. (Warning: It is a violent blow to the head, even if they are trained exponents).

Mr Miyagi said to Daniel-San that there was no defence to the crane kick.

Mr. Miyagi: "Called Crane Technique."

Daniel: "Does it work?"

Mr. Miyagi: "If do right, no can defense."

Daniel: "Can you teach me?"

Mr. Miyagi: "First learn stand, then learn fly.”

For fans of chop suey, kung pow, kung fu – here is former-Hollywood, action A-list actor, Steven Seagal training MMA students – for real. That is Lyoto Machida who beat Randy Couture with the Crane technique.

 

Thanks to Peter for this video gem of a lead! Less than 24 hours to my departure for Ironman Lanzarote: My second time racing there, and #11 in Ironman triathlon attempts. My friend John Cooke wrote about his travel adventures en-route to the Canary Islands. No, we are NOT triathlon addicts! We are just in denial...

Steady – One Thing At A Time

A lot can happen at the last moment. Crises and exigencies can surprise us like digital ambushes from cookies and pop-up screens. It is not these startling events that tend to throw us off kilter, but rather how we respond to these challenges and distractions. Think about coping mechanisms: to adapt, to adopt, and be adept.

Focus is best activated, for one thing at a time. Those who claim to be multi-tasked alone, fail to appreciate the notion of being multi-skilled. As a manager, you can delegate if you have too many tasks that restrict your movement. Delegate the task to those who need the challenge, so that you can focus on the bigger issues. However, delegate those with some degree of competency and are motivated by such offerings. Never delegate because you are lazy and de-motivated!

To remind me of my state of equilibrium and balance, I stand one foot (stork-like) and then close my eyes. This immediately activates my sense of physical and mental balance. When you deprive yourself of vision, it allows you to consider your strengths and weaknesses.

With swimming, you focus on one thing at a time: buoyancy, glide, hip rotation, sighting, breathing, kicking, and more. However, each element extends your potential in the water: faster, smoother and safer.

Leadership Lessons: How do you manage last-minute requests? How do you shift your priorities? How do you regain your equilibrium when you are thrown off course?

Putting Your Best Forefoot Forwards

Thanks to the organizers, Epic-ESR (for Marina21K Run) I was able to lead a sizeable group in an interactive, practical-based run clinic this morning. I appreciate their open-mindedness and eagerness to learn. It was assuring to meet a few barefoot/unshod runners, who were proficient with running naturally. The best part was when I suggested all shoes off, and everyone enthusiastically removed their unreliable footwear.www.marina21k.com.sg

In summary, we can focus on the following postural adjustment to improve our running effectiveness and efficiency.

1)    Run ‘tall’ (suck your belly-button against your spine)

2)    Warm-up precedes stretching; activate your gluteals (buttocks), hamstrings and lower-back.

3)    Lean slightly forward until gravity begins to take over: close your eyes occasionally to feel the lean

4)    Reduce the bend in your leg (more bent, more muscular effort required, thus more fatigue)

5)    Land flat, and ‘light’ (less sound preferred)

6)    Go back to basics: run barefoot as part of your warm-up

7)    Activate your proprioceptors (stand on one leg with eyes closed)

8)    Upright posture looks good but is more ‘braking’ in function

9)    Land on forefoot, smaller but more frequent steps

In addition, consider these sessions as part of your weekly training (10K or Half-Marathon): Long Slow Distance (LSD), tempo (hold the pace) and intervals (sets of faster runs interspersed into a shorter run session).

To run injury-free, add one kilometre per week to your long run. If you start with 5K, by race-day you will have hit 15K for your longest run (more than enough for your half-marathon). If you progressing from 10K to 21K, these incremental gains in distance will keep you fit and strong to a 20K long run. The 1K/week increment is a guide, yet it is adequate to test you if you had a tiring week, or had less sleep.

Add two short classes of circuit training, including core exercises every week. Focus on push-pull combination of exercise (example: push-ups followed by chin-ups; forward lunges and horse-kicks; Plank and side rotations with a medicine-ball). Never sneer at Jumping Jacks (worked for Jack LaLanne) and burpees (the non-gastrointestinal version). They activate your lateral (side of body) muscles which are, otherwise, not used during running (a predominantly unidirectional activity).

Note to self: Speak slower, especially when I get excited over the questions and topic.

The Day Blogger Took A Jog

The news is confirmed: Ironman China has been cancelled and the organisers are making amends. Affected participants have been offered complimentary slots for other 70.3 and Ironman races in Europe and the USA. Some have responded to this move with positivism; others are still upset, and a few Kona expectations have been compromised.

I found it frustrating when my blog post on Friday vanished! Apparently, Google had issues with its free and popular blog application, Blogger. I integrated a new widget for Facebook videos, however this seems to be activated. Thankfully, it was as I found that the filtration process did not meet my needs. I decided to post select videos when I encounter very useful ones. Beyond Transitions is a promising new website, set up by dedicated triathletes in Malaysia. It is certainly worthy of our visit as it was created by a tribe with deep passion and recognition for triathlons. Thanks to triathlon blogger, Kevin Siah of Perth for his timely notification. Cheers, mate!

I have been quite the sponge for sleep. Again this morning, I slept in and then set off for a 2-hour ride. It is important during tapering to keep the muscles alert and activated. Complete rest is not useful as it may lead to a loss of muscle tone. I hope that I am not suffering from chronic fatigue, as my muscles feel stronger and I feel fitter. Just awaiting my competitive vibrations to kick in. Not doing the regular mileage is annoyingly frustrating – that is the way of tapering: doing less is more.

It rained out about 90 minutes into my ride. Braving the drizzle, I planned to do a short swim if the rain let up upon my arrival. It was not to be, and I gave my bike a hose-down (what an irony). I then had a chat with our area maintenance supervisor – a polite young Bangladeshi, Osman who has served us loyally for a few years – about the potential conflict in our serene neighbourhood. Like tensed competitors at a triathlon who invade our rack-space, so were my neighbours. It may be a small matter to some however left to escalate conflicts can lead to unpleasant behaviors. Not a good example to children modeling after parents and adults.

Desmond, Lap Huan and a few others will be attempting their first 100K overnight marathon, next month, and have invited me to join them for a run this evening. I am tempted. I will consider… 

*****

Tomorrow morning will be my race clinic. Rain or shine, I will be available to share my knowledge and stories. Most participants will be running the evening 10K or 21K race. It should be a great Sunday!

Catch My (D)Rift?

In Africa, animals take these long exoduses across the continent called The Great Rift. The African Rift Valley is also a great line of geographical fault, equated with the tensional forces on the tectonic plates. It forms crests and troughs, thus beautiful valleys with beautiful flora and fauna.

Exodus also refers to departures of people from an event, place or relationships. When they stop supporting a cause, or the cause diminishes in value or favour it would be time to seek another cause worth supporting.

We can experience rifts in our relationships. A rift is a fracture or split in our relationships. It can manifest itself during conflicts. This may lead us to avoid, compete or be accommodating to others. Sometimes, we choose a ‘time out’ or ‘take a break from each other’ so as to refocus and regain our ‘centre’.

When a staff leaves our company, it can be a bitter-sweet event. What is left behind may be a ‘vacant sense’, or power vacuum. Do you support the person or the cause? Or, is it about discovering inconvenience because you cannot delegate to them anymore? Working with the ‘generation rift’ can create drifts from our intended outcomes. How can we reconcile the differences and create uniqueness out of them?

For endurance athletes reading this blog, there are those of us who are contemplating a drift to non-M-Dot sanctioned events. Too many compromises to races only create disappointment and dismay. IT can only lead to the inevitable conclusion that there will always be a ‘live-with-it’ SNAFU factored into the event. Ironman China 2011 announced recently that its swim leg would be cancelled due to forces beyond their control. This has tossed the plans of many participants into disarray. On the other hand, creating a new location for the 226K-race may entice others to consider a race-vacation format for their precious personal time.

It was reported also that the average income of competitors is US$160,000 annually. Really? Time for me to look for loose change between the fold of my cushioned armchair!

Whenever a commercial race has been compromised, participants may insist on a refund. Unless they have been fully compensated, they will experience ‘Buyer’s Remorse’. Buyer’s Remorse leads to loss of loyalty and distrust for the organization or brand. Few people enjoy a continuous spate of good bargains; we get fleeced, sometimes. Instead, seek ‘gain-gain’ relationships. ‘Win-Win’ is, probably, a myth for ‘win-lose’ is a likely outcome in competition, conflict and ambition.

In wanting to appear smart, sometimes we allow ourselves to be easily swayed or pressured to change. Stick to your plan, strategy and vision. Make the occasional corrections when you deviate, yet do not steer too far away. Keep to the yellow brick road.

We experience highs and lows in our lives; most of these are manageable when we put some time and effort to address it. If we feel emotionally affected, give it some time to release, or do something else to change our physiology. Movement can be very helpful when we experience the dips in energy through emotional responses. It is certainly acceptable to be in an ‘emo’ mood!

Catch my drift?

Leadership Lessons: When was the last time you made an exodus? Under which conditions will you make an exodus? How do you recover when you experience emotional drifts and relationship rifts?

Taking Care of Risky Business

After a week of stress-inducing disappointments from my online travel-ticketing agent, I managed to amend my flight details. I now arrive one day later than planned, and three days before the Big Event in Lanzarote. Such is life and we learn to accept it with initial frustration and annoyance.

It is official that the inaugural Ironman China in Tianjing has now cancelled its swim leg. Having experienced my first non-starter in the watery stage at Ironman New Zealand in 2006 (90-100kph winds) and IM Korea 2006 (choppy, white-water, sea conditions), I have learnt to live with emergencies and exigencies. Peter Principle is always operating in the background. Guano happens! Time to convert it into manure or organic fertilizer! With the additional day, I can ensure I leave no stone garden unturned in my packing list, and enjoy another good night’s sleep (and naps) on my own bed at home.

Over five years of Ironman and marathon racing, I have learnt to bring extra, just-in-case stuff (nutrients and equipment). Other than flammable or potentially-explosive items like CO2 cartridges, I bring all my equipment and food I need for race-day. The costs for buying forgotten items at race-fairs may be punitive. In a foreign land, with no other nationals racing with you, you may have to travel with a tyre-pump, patch-kits, and your own assembly tools (traveling with a Frequent Flyer who has 20kg excess baggage certainly helps!). You are your own bike mechanic, race advisor and meal planner. If you have peculiar race rituals or eating habits (or condiments) prior to the race, ensure that you bring enough and clear with custom officials as you enter the immigration gate. Declare or denounce – that is the convention.

I now bring my own race-day food as I may not agree entirely with that offered at aid-stations. Energy gels and Special Needs food are your personal preference. Use what you trained with and bring enough. Apply the Plus-20 Percent Factor: on a particularly bad day, your need for energy and nutrients will increase. You tend to consume more calories in cold climates, raining days, rolling terrain and a bad section of the race.

Through years of planning, organising, directing and control (PODC) I have learnt that we can implement entry and exit strategies. We create options for ourselves when we also factor in seemingly uncontrolled factors. There is no stopping Acts of God, cancelled flights, baggage theft, and staff going on lunch-breaks or union-led strikes. We do what we can do under the circumstances, and seek assistance wherever we can. I am sure we know enough people, within our span of Six Degrees of Separation, to be able to consider our next route of advance or retreat. There is always a solution, or somebody with a solution.

The weeks leading to (and possibly after) an ultra-endurance race such as marathons, Ironman triathlons and ultra-marathons can be risky. Our immune system may be compromised and we can get ill. Colds, coughs and flu may be the repercussive effects of taxing our body’s stress hormones. Increase slightly your intake of vitamin C, B-vitamins (to calm us down), zinc, antioxidants (from natural sources), water, L-glutamine, and protein. Reduce stress as much as you can – however, avoid getting fussed and flustered in the process.

As we load up on training, we need to ensure a corresponding increase in nutrients and sleep. There is no one single Secret Formula, however there may be many formulae we can apply in this mega-formula. Stick to the Basics, and then some. Go back to nature – that is, eat natural foods, cooked within your control, and not tainted by the glamour of food science. You don’t have to be vegan to learn useful things from them. Learn how to eat fresh, prepare safely, and eat wisely. Avoid biting off more than you can chew. Anything more than a mouthful is a waste! But I digress…

If it is your first time as a triathlete…live and learn!