Tuesday, August 23, 2005

Blown To Wind

Tuesday, 23 August 2005 I received much advice from among athletes and enthusiasts on how to achieve my best when running headlong into endurance sports. They talked about how they overcame pain and cramps, and some mentioned about experiencing the fabled “runners’ high” or being blown by their third or fourth wind. From the past year of running, swimming and marathon house-cleaning, I know diet and nutrition is paramount for any endurance activity. I could also tell that the likes of Lance Armstrong, whose physiology is aided by genes and conditioned for particular sport needs, is significantly above the average Joe or Tom’s physical threshold. A notch lower, a rookie athletic enthusiast like myself who shies away from high protein intake with voluminous amounts of vitamins and other supplements, or from high intensity workouts and periodisation methods, would not have a metabolic and physiological make-up for dedicated body-sculpting programmes of any sort. Here are what I have learnt works, for myself, in a nutshell: Objective: to lose fat mass, gain muscle strength (fast/slow/endurance) Increase my cardio activity to above 60% max heart rate, at least one hour once weekly, and at least 30 minutes, twice weekly; Work out with weights resistance training, preferably with short intervals two or three times weekly; Schedule full day rests without any work outs at least twice a week; Include protein nutritional supplements at least daily, increase as your body muscle mass and strength increases to twice or more daily, in conjunction with high intensity work outs; Snack on dry high fibre or caseinate protein with low glycemic index carbohydrate foods in the evening, and avoid full meals five to six hours before sleep; Break your diet if you feel weak or aches, etc. Re-schedule your work outs and give your body more time to rest. Objective: Endurance and power (race event) Caffeine, it seems, really works. What I have found about this stimulant is that it actually distorts your perception of effort and delays the sensation of fatigue in the central nervous system. By affecting the brain’s neurotransmitters this way, it enables me to overcome the early onset of tiredness. Double espresso shots work extremely well for me (within 20 mins) rather than caffeine pills, although my source reference Matt Fitzgerald insists that a 5-6mg/body weight kg – that’s about 500mg for me – 30-60 minutes before racing would help. Carbohydrate gels. Never took this before until I got into my very first race events and there, everyone had a favourite flavour or several packs stashed away or strapped on their bikes or bodies! These contain electrolytes, antioxidants, caffeine (some do), and easily assimilated carbohydrates. Sports drinks have higher water content, while the gels naturally are nutrient source. For endurance events, sports drinks and gels are interchangeably used, based on your own preference and need. Energy drinks. I did not touch any of these as I was concerned about spiking my glycemic index and result with a sharp decline when glycogen stores are not accessed efficiently. Herbal extracts, amino acids are now added to fast-acting carbohydrates and these are becoming popular boosters for sports and recreation users. Taurine and caffeine are commonly added, these have some basis for improving aerobic performance. Recovery drinks. Nothing beats a quality protein shake as far as I am concerned, after a hard work out or race event. Next to that, bananas are great too, in restoring the body’s mineral and glycogen balance. Electrolytes are the basic tools for rehydration, and carbohydrates to replenish glycogen stores, and protein to repair and rebuild muscle tissue. I know from experience that the benefit is best felt if consumed within one hour of intense work outs, when appetite is suppressed naturally by the body, and fat is being metabolised. At the moment, what athletes often leave out is including a high fiber source with their nutrient in-take. Fresh fruit and vegetables are not always as handy, being expensive or time consuming to prepare. Salad – very perishable and expensive - if you are just the only person to feed, and do not have time to be at the local supermarket three to four times a week. My solution is to include high grade cereal and bran with fruit bits (dried or cut). The ideal time is in the evening, as a supper snack. I know there are many other proficient athletes who fare better than I with their own nutritional lifestyle for endurance and power. A friend I know includes 1000 mg zinc, 5000 mg vitamin C, and 3000 mg vitamin B with his other nutritional supplements. Indeed, the fact remains that the more you spend on high quality foods, the better the impact on your physique and strength for sure, assuming you are training harder and smarter than the average Joe or Tom. If you have better suggestions or ideas, I would be glad to hear from you, too!

Tuesday, August 16, 2005

Wet Blanket On A Bright Sport

It's interesting how we should pay more attention to our gut and instinct, than what we tend to hear when we are already at the point where excitement, anxiety and immediate release all comes together. Perhaps, I was dazed and not paying attention as I thought I did. But I knew from the NUS Triathlon race route details that the Bike Segment required six laps. I had even reminded others of this. But as we stood at the shoreline, before the flag-off, I distinctly heard the MC say it was six laps, but five around the counter. This I really thought, meant that the distance to and from the mounting and dismounting lines would account for the final lap distance. So I thought. With that in mind, I was already doomed, and did not know it. It did not help that the triathlon system did not have an electronic display after the counter to show participant ID and lap counter. In any case, I counted five and moved with steely confidence back towards the race event area. And therefore, I disqualified myself immediately. It is frustrating when race organisers also do not do enough to ensure that the enjoyment of participants - who pay for their experience - is not let down. But I am grossly disappointed and let down. It does not matter what we say now, for it is an error and it does significantly subtract from the whole effort. Now, I again must know how great athletes must confront their failures, too. The race times and details are otherwise of casual pace, which I intended was not never at any point pushing myself. I was genuinely having fun then. It is not quite so funny anymore when you have soaked in the pleasure and gratification which actualisations affords you, then only to discover to your embarrassment that you did not qualify to have finished the race event. I cannot fool myself to take-back all I have said about doing this event, short of just one bike lap, which even on a broken bicycle, it would not have prevented me from doing. That is exactly what makes the mistake foolish, and preventable. But the fact that I was sharing the experience as a whole with so many friends, past associates and the Salomon athletes (who all went on to win top spots in their own categories...), does make the memory still invaluable and sweet. It is back to training... and this time, perhaps, I will find myself more careful and less laissez-faire. But perhaps, again, the sport demands that I just enjoy it at face value. Either strategy is good and works; perhaps balancing it dynamically and not sticking to just one idea. By the way, the kind young man who spoke to me at the flag-off, Kenneth Kuo, was none other than the WINNER of the NUS Men's Closed Category. Look at his race results: 1 4038 KUO WEI KENNETH Men's Closed SWIM 00:09:45 6 BIKE 00:33:42 RUN 00:21:06 TOTAL LAPSED TIME 01:04:32 RACE POSITION 1. And my results, incomplete though, just for the record: 6054 BEIRON ZHENG Veteran's SWIM 00:12:35 5 BIKE 00:37:49 (0 Fail in BikeLap Count)RUN 00:25:25 TOTAL LAPSED TIME 01:15:48 As Dexter Jr advised me (a good mentor in turn he is in such matters, above second from the right): This is only the beginning and there will definitely be more races to come. So keep up the good work and race when you feel like it. For me, every time I participate in a race, it's really just for the fun of it. I know I'm not going to finish amongst the top few, so why bother. It is really just a challenge to myself to do better than the last time and a gauge to measure my fitness. I guess I did alright this time, a few minutes better than the last. (E-mail of 5.17 pm, Tuesday, 16 August 2005) That is true, and this time, I believe I heard it well. To more races to come, then. Well, I am surrounded by the comfort of wisdom, and the consolation of good mates! See you all out at practice...

Monday, August 15, 2005

Rookie Veteran At NUS Triathlon, 14 Aug 05

I was at the recent OSIM Intl Triathlon, and did not get to do because I had not registered. Three weeks ago, at the insistance of another Club member and one of Singapore's original Ironman (Mr. Yeo), I registered with a mate of mine, Dean, for the NUS Triathlon. I won't elaborate about what concerned folks tell you that encourage and others, discourage you. But facts about sport and life, are the same - brutal and hard, if you can accept them. I was disappointed perhaps that another best mate of mine was nowhere to support me this time... But you go through the motion and say, "Well, it's going to be my first time, and failure is just postponed success." Not the best mantra to get that peace of mind and focus, but it was one of favourites. I went on with the dieting, cardio and controlled weight training and kept my dry weight to 73 kg, tough if you understand my body liked the extra it had been carrying around for 41 years. In the morning, yesterday, I was filled with silly jitters about the triathlon... what should I eat, how much, when, what if... My heart rate (HR) spiked and I could almost feel if that arryhmthic sensation would continue, it would be more intense than the event itself. It really felt like I had just completed a marathon run and I have not even yet got to the race of the day! Did anyone tell us rookies that was to be anticipated. I think if I woke up with a wife and kid, I would have been happily distracted. Or if I woke up and a seasoned triathlete mate had my morning planned, I would have been gladly preoccupied with his company to notice my own anxiousness. I was all tensed and cramping already. Well, finally Dean and his wife came around (a relief!), and in the car, I found myself slightly relaxed. We got to the race park at 50 minutes before my flag-off. I thought it was 1330 hrs, no. Well, this was not going to help. I am not even talking about logistics or even if someone had shared with me about setting this out, rain-proofing this or that. Forget the details... get to the briefing. Ah, well, it was over before I knew it. Get that PowerGel in (am I allowed to use that brand name, of course!). It was my second time I ever took that. By the time I was at the starting point, my nervousness was over. I mean, it's a given...just look at those Veterans. Hell, they weren't fat or overweight! These blokes have been doing it for YEARS, and they were powerful, confident and strong!!! I was the ROOKIE among the veterans. Give it up, that monkey on my shoulder whispered. Give it up, and hide in that water! Then, this guy next to me, said, Hi. I said it was my first time. He said, Great. Just watch out for the kicking and splashing (sportsmenship or just power-stroking to the front)? Ah, yes, I was warned. Then he assured me, and we exchanged names. Ah, another TriFam guy next to me, and a friend of Joe's and Adrian's. You know, folks... I suddenly felt calm and at HOME!!! Wow, I looked at Kenneth Kuo - an NUS Enginneering student and with that lean muscled frame of an triathlete, and said, hey, thanks, really. Off we went into the water... powerstroke, breaststroke, kickstroke (you hit me, I push you aside, hah!). You, wanna get in my way, go faster or I push you off with my next stroke, hah! Well, it was chaos... the same way the universe got born and how I came into the world, right. Forty-one years ago. I got out of the water and made that U-turn to complete the first lap, and at the corner of my eye saw three shapes in the water and someone shouted, "Go Thomas Go!" it's funny how friends spot you in that funky cap and googles. My tattos maybe, or that lame limp I make when I fake running. I dive back in. It's getting fun. Now, I understand what that training is all about. It's full-dress rehearsal: the body just takes over. It's just like reciting my Hail Marys, you know... like going through the motion (not that I say my prayers that way)! Then the transition (thanks, Dexter Jr - you prepped me very well for that, really dude, my inspiration this past year to what I have accomplished so far, best friend). The bike ride was a relief. Someone told me my thighs would ache? Maybe not yet... The buses and cries to "Slow Down!" were an inconvenience. This guy cuts infront of me and I catch his rear wheel and fly over my bike. The rear brake breaks, and stuff come flying off my bike. I fix the chain and get back on. I'm OK, no blood. I count the laps, which after three, I am feeling really good, and have adapted to the gears I need - just two... it's fun now. I see some really serious people calling Right! and I giveway. I liked that. Rules, decorum, orderliness that the swim lacked. Then I hit the dismount line. No cheers, no recognition. I threw off my watch before the start because it was not about performance, but depth experience... getting to love the sport first, I thought. How am I doing? No one to tell me. Transition to the running segment was really good. Off on the red carpet and the turns. My shoes are soggy. There'll be blisters for this, but I'm fine. I know this route well. Off I go. Then I see some surprises as friends along the way with their water and 100Plus are cheering on. I like the NUS volunteers who clap and smile. I see strained faces on the opposite side. No cramps, breathe deep, they told me, exhale fully. I do that. I look around, love the sky, the trees... still missed the trails at MacRitchie; the hard ground is not the same. Finally, the lap is done and I run past the Dolphin Park. Should I sprint? No cheers, so I don't. Inline skaters, bikers, runners and a dustbin trolley all on the same narrow road. Pedestrians, disinterested and dog-walkers unaware of runners who are so tired we would step and maim their pets if we had to... Orderliness breaks into the strain of completing this race.I still did not sprint. No cheers, no push. Now, it felt very personal and alone. I just want to finish this, it wasn't that hard. No cramps, not breathless, but my mind was not pushed to make that 30 second difference to impress anyone with the last 30 meters. Finally, it has come, and the FINISH line looms, and I cross it (who cared about the time lapsed?) and entered into a whole new world to begin with, earning my first badge into a fairly exclusive community. But most of all, even though this was half the real thing, fulfilling a 20 year dream when in Hawaii I bought my Dave Scott book, and imagined it all happening to me. Two decades past, thanks to Dexter Jr and Dean Chee, all those incredible Salomon athletes and Polar folks, mountaineers and climbers, adventure racers and endurance sports fans who have inspired and motivated me... THANK YOU, each of YOU, for your love of your sport and Life that made it possible for me to cross the threshold of hope into realising a long-time dream. I don't feel like a rookie anymore. I just feel like I am now part of a triathlon family... This race was personally dedicated to all those who have been my inspiration, near and far: the Salomon athletes - Adrian, Seng Leong (you looked great), Hairull (always!), Alvin, Kim Hong (wow!), Ee Ping, Esther, Kenneth, Aloy, Cheong - you are all the prime factors, Daniel, Stefan, Shukor, Faisal, David, and all the others - mountaineers, climbers, trekkers and adventure racers, YOUR NAMES are just too long for this, but you know who you are... and those others, Mr. Yeo, Philip Pow, Dean Chee and Connie, Stan and Allison, Chong Jin, Francis, Enda, Hayati, and so many more who have encouraged me, and not least, my protege and (often absent best bud), Dexter Jr Tai, who completely transformed my world view when I took him in, and in turn nurtured my love back for sport as athlete not just as sponsor and spectator, who kept me balanced and taught me about Life from another perspective (his!)... Thanks, everyone, for the love and friendship, and inspiration. Last, and never forgotten: TO SYLVESTER ANG, one of the best, and my great friend. You left me too much for me to ever forget. I did this for you, mate. You know it. Rest always in peace.

Saturday, August 13, 2005

From Finish To The Starting Line

It was some weekend - the last in October 2004 - which would have made my epitaph more interesting, if it were already not forgetful. For on that sunny Saturday, at the Corporate Triathlon, with the indirect urging of persons who have inspired me so, I ran the 5 km relay on behalf of an ailing colleague. I was largely unprepared mind you, and completely clueless to the necessary preparations and machinations of a race which all these inspired companions of mine were clued into. Fortunately, I was already then in pretty much the best shape I have been my whole life then - 7.5% body fat, weighing 73 kg and a taut waist at 28-30 while improving on my chin-ups and speed. Ok, so it was thanks to the alien we know from my earlier entry as Dexter Jr. Interestingly, this weekend, I hope to be ready for the NUS Triathlon, and although it is only half the Olympic distance, this would be my very first attempt to fulfil a long forgotten dream. When I was 22, back when I was traversing the globe in a world then which did not know 9/11 and its horror... I was reading up the exploits of Dave Scott and those many incredible Ironmen. For I was never able to find the opportunity and realise that dream of swimming, cycling and running well enough. I think it was terrific that the good chap (Dexter Jr) and a few of my other inspiring friends - the late Sylvester Ang, my ex-colleague Rina (incredible woman, she is!), and Club assistant manager and trainer, Dean (what a generous guy!) - were all to encourage me and lead me to this new found joy and level of confidence about myself. It may be about preventive medicine, but training for endurance sports is a whole new ball game even for a veteran of life's ins and outs! And there are some things which the body does not tell you until you come right to its threshold. At that point you are confronted by the plain, brutal facts about your genes and your strength of heart. Am I apprehensive and anxious about the Triathlon (half-distance) - well, indeed. It's not just the novelty and expectations that are comcomitant with this experience. It is plainly because it means so much to some one who understands what aging is becoming to him. I guess in the end, it is also about conquering fear. And that was what Sylvester has bequeathed to me - a rich legacy not to fear pain, for he always said, it is only temporary. At the Corporate Triathlon I spoke of a the start of the entry, Sly was the one person who genuinely put himself in full empathy of my own doubt and drew me out. As I made for the final bend towards the lagoon, knowing that the race was about to finish, I saw him appear to cheer me on. And he was merciless about the energy and strength he expected of me. Last week, I ran the same distance and route I did in the October event, and was surprised at how much more easy it seemed, because I was familiar with the turns and bends. But then, I was exerting every atom of energy and he cheered me on, to be fearless, to enjoy the adrenalin rush of courage over pain. I sprinted the last few tens of yards... I never bought those pictures from Sportox, but the moments are deeply imprinted on me. Honestly, I was too busy pushing those steps towards the finish line, I could only see the blur around me as the final arch loomed ahead and I passed beneath it. It was never meant to have been a finish line - for they all secretly knew, I was just really about to get to start. Thanks, all those incredible souls and generous friends who keep me at it, and keep faith. I can see there's a whole lot more to life than those cubicles and office politics. It's time, to get out in the open...

A Fine Catalyst

We are not always aware of whom and when changes are effected in our lives. But when I met Dexter some six-seven years ago, he was working part-time at the Club. The first thing which struck me was his honest-looks, fresh face, and smart decorum. Then we talked about his name, which led me to recall knowing another of his namesake. It actually turned out to be his own Dad. But the years to follow drew us to our own myriad life experiences. Then a year ago, our paths crossed again, and I was able to catch up on this young man's life. He had just completed his national service and was working part-time again at the same Club, through a mutual friend. We talked about our separate experiences and as I did, I asked him about his own aspirations. I did not know then, what terrific influence he was to exert on me in the coming year ahead then. The first thing which struck me was his plain joie de vivre, his honesty and frankness. But he was also very reserved. As we spoke and exchanged thoughts, I felt there was a meaningful opportunity to groom him and give him a new perspective towards life, connecting with himself and coming to a greater appreciation of all manner of things around. But in fact, he was to change my own life rather dramatically. Firstly, being a natural athlete, he never felt any real impetus to have to try specially hard to be great in all physical sports. He had terrific balance, a good eye, excellent coordination, and a sense of humour and ego which made him simply a great buddy in the field and to break a sweat with. I was also to learn about his great love for motorcycling and motorcross sports, not too unlike an older brother of mine, Joe. He was a self-taught mechanic and simply good with his hands, and this was also reflected in his best friend, Don - an artful motocross enthusiast and mechanical genius. Dexter now proudly owns and rides a Harley Davidson Dyna Superglide. You don't ask him where and what he would be doing on any fine Friday night! Motocross aside, he now commutes fashionably in a Gilera Runner, too. What a modern urban male! But the short space of time I was permitted to work and get to know him well, led me to understand this young man's spirited heart and soul. It's refreshing to find someone who's deeply loyal and struggling to work out how best to keep his own sense of peace. I think that is the first thing which he extended to me inadvertently even as I was influencing him in his own professional development. Then, he was able to get me up and into what became my best physical shape in my entire adult life - fit, stronger, and healthier than I had ever been before. Which is rather odd, when you realise I am already 41, and 17 years older than him. Dexter Jr's still popular among friends and continues to inspire me to move towards and surpass the old and odd notions about my own physiological limits and whether emotional maturity has a specific threshold where Wisdom is absolute. Of course, we think Wisdom is infinite. I don't hear and see this young man much, now that our paths have separated once more, and we head off like loosed boats in a lake stirred up by a light storm. I recall his many musings and these still inspire me to keep going on, and feel great about these changes in my body and health. But there's always the lingering sense of a happy friendship that is fading, and the joys of meeting subside as our worlds don't collide or meet as they would. But within the necessary absence is a longing and a tranquility. Perhaps there is already a deeper understanding. No, he's not my brother, nephew or just a godson, or friend or colleague or trainer. He's really much more. He changed much of me for the better. A catalyst which refined me inside and out. Well, thanks, buddy - for getting me harder and stronger, happier for meeting and knowing you, and for allowing me to love you well as you move on ahead to cut new trails through life's great journey ahead. We will certainly catch up some day. Until then, I am happily committed towards achieving those dreams we talked about, and perhaps, our paths will collide soon enough and we can measure the extent of our own growth and wisdom. I think we can look for friends, but it's just terrific when they find us. We just need to keep our lives open, find time, and create opportunities.