Secrets to Long Distance Performance

How very true. We can be training our lungs out, but if we don't do it smart, we might as well not be training at all.

I used to approach every run, swim and cycle with the mentality of 'torturing' my body. For most of the time, i did see some improvement but not only was i exposing my body to injuries, i started to loathe putting on my shoes, trunks or getting on my bike knowing that i'm going to be in alot of pain.

My experience with a dietician for my second Olympic triathlon really showed me how helpful some good expert advice can be. Likewise, this article i recieved in my mailbox was pretty enlightening...

The 4 Secrets of Long Distance Performance
If you are doing an event of over three hours in duration, there are 4 key things that are going to enable you to achieve a great result:

Use Lots of Fat - The first step to having a great race is having enough energy to go the distance. Many people break down at the 3/4 mark of a Half or Full Marathon or struggle to run well off the bike. Racers' Toolbox Fuel Efficiency testing can show you exactly why this is happening and show you how to maximize your performance through specific training to improve your utilization of fat. Fat provides twice as much energy as carbohydrate in case you were wondering why we are so into it.

Be Strong - We often here our clients say things like; 'I'm not fast enough, I need to do more speed training' or 'I always train fast but my results don't improve!'. 95% of the time the problem is not in the lack of 'speed', it is the lack of strength to sustain the 'speed'. In any long event your legs will fade long before cardiovascular system so doing the right amount of strength endurance training is crucial.

Matching Zones - To be successful in long distance events, you need to have a body with corresponding Fuel Efficiency and Lactate zones. Without this ability to burn fat and clear lactate acid from you system consecutively, you are going to struggle significantly after the 2 hour point in your event as you will likely run out of energy. Our goal in the lab is to help you sync your Lactate zones with your Fuel Efficiency so that over time you can go faster and faster and know you have enough 'gas in the tank' to finish strong.

Mental Toughness - If you look at any of the best athletes in the world, they are extremely mentally tough (Lance Armstrong is a great example). Mental toughness needs to be developed prior to the event, it is not just something that happens on the day. Specific training sessions that are at race pace over 1/2 or 3/4 of the peak event distance are invaluable.

1 more week to 40km cycle, 2 more weeks to 1.5km swim + 10km run, 3 more weeks to Ironman!

So far so good

My auntie came to Singapore 2 weeks ago. It was really exciting to have her come to Singapore during the lunar new year holiday season. I knew it wasn't going to be easy to keep up the training while having to juggle time and diet; i had (and definitely wanted to) show her around, spend time with her and to eat all the CNY goodies on top of all the glorious Singaporean food she last had 5 years ago.

She's here!

So i decided that with less than 3 weeks to the March/April competition season (OCBC cycle, Singapore Biathlon, Ironman 70.3 and OSIM Triathlon) i really had to do some form of training.

And i'm glad i did. I started waking up at 5.30am to run. I admit it did become a b*tch after the first couple of mornings - really painful to drag yourself out of bed and the inertia to start running is worst than doing it in the evenings.

But if that meant i had most of the evenings after work to be with auntie, it was definitely worth it. Looking back, i still managed to run at least 3 times a week, and burnt only 2 evenings (per week) at the pool.

..the best part, chilling with auntie!

I plan to keep my exercise regime as such - running in the mornings, swimming in the evenings and perhaps i can feed in some gym and cycling (FINALLY!) after work.

i miss you.

So even when it's back to a new, old work week without auntie. i'll keep my body and mind busy with training and fulfiling that resolution to get in better shape. I understand that i'm actually nowhere near optimum training for the kind of races i'm preparing for, as i'm only doing 10-12km runs per training for a half-ironman triathlon, but i'm cool with that. I'm just going to enjoy the races and timing-wise, i guess i'll be fine. I'm praying alot about it, leaving it to Daddy God and He's given me a peace to go ahead with it.

So i'll keep writing my letters to Philippines, praying for her while i run in the quietness at 5.30am and be even more focused than before.

Theres nothing left but to train and have fun racing!

A Start to the Finish

I've decided to wake up at 5.30am every morning to run 11-12km, do sets of chin-ups and sit-ups. On alternate evenings, i'll do my swim (and hope to bump into VTYT at the pool) and i need to get back on my Felt.

This week is going well, i've managed to wake up easily and do my runs before buying breakfast for my lovely guest and family before getting myself to work. It feels good to be up early and concuss at 10pm every night. I may miss some good late-night TV, but who cares about TV when you've got really sound sleep!

It feels good, that i'm wide awake at 9am by the time i hit the office and best part is my evenings are now free! And i guess i need most of them to be with my auntie who's here from the Philippines for the next two weeks.



And just when i said i'm getting distracted with personal life, i've decided to pull the plug. Don't ask me, i don't know too. I've taken a step back, viewed my options and doesn't look too good. I've had my heart sway too easily too. That's really dangerous, and i'm just glad that Daddy God has been ever so protective to shut doors i tried to pry open and let me enjoy the peace that i'm enjoying.

Was listening to an old sermon and was reminded that sometimes the circumstances outside show otherwise, but we still have that position of rest and speak forth what we want to see happen. That ignited a flame inside and i'm seeing that manifest.

So that's that. Now on to the Lunar New Year - will try to stave off the alcohol and tidbits. On with the training!! 50km cycle, Biathlon and Ironman coming up in March!

Distrac..what?

Talk about drama...

Looks like training is taking a huge hit this week. Here's what my schedule was supposed to be like,

Mon - Run 10km

Tue - Run 12km

Wed - MUSE!!!!

Thu - Run 12km

Fri - Swim 2.5km

Sat - Swim 3km

Sun - Swim 2.5km

Fairly OK... but work has taken its toll and alot of other stuff has come up. Here's how it really looks to be,

Mon - Long meeting. Reached home at 3am

Tue - Freaking no mood. Big sh*t @ work.

Wed - ....MUSE.

Thu - Run 10km

Fri - Dinner + Drinks at Timbre

Sat - Swim 2.5km, go pick Auntie Conchita from the Airport

Sun - Church (of course), wine tasting with Miss Yeo and spend time with Auntie Conchita

Wait. That means i'm only gonna do one swim and one run. What the....

Getting what i wanted...

Not too long ago, i was complaining about getting uninspired. My prayers are being answered. New inspiration has come through the need to vent some emotions after a roller-coaster week.

There is a disturbance in the force. There is alot going down at work that i choose not to ignore because i feel that for this company and i am naturally concerned about its progress. Turning to my personal life, there is no short of ups and downs. Looks like it's not easy starting all over again and i'm starting to believe that getting into a relationship isn't as simple as it used to be before we started working.

Remember your first love, the simplicity of getting together with him/her? Now that we've started working, there's just too much 'maturity' involved.

So without elaborating much, my shitty week has culminated in news (both of which were delivered today with deathly timing) given to me. Even though my legs and arms are still aching from the hard run and chin-ups from the past couple of days, i'm feeling the urgent need to run and work off all the emotions and concerns i'm facing now.

Of course, i still turn to the One. I do forget and times like these that i feel far away. Oh well.. i'm all hyped up. Let's go.

I feel like i've neglected this space. And since this space is a journal (of sorts) to my training, it also means that i've neglected my training as well.

Obviously, i'm not as fired up as i used to be. About a year ago, it was pretty much all bright-eyed about entering the world of multi-sport. Perhaps i've adopted an attitude of been there, done that, so i don't feel the rush of doing them the first time.

This year, i've gotten my competition plan worked out (in chronological order):

- Singapore Biathlon

- OCBC Cycle

- Aviva Ironman

- OSIM Singapore Triathlon

- Stan Chart Marathon

I may take part in some fringe events to help prepare for the above key competitions. But other than the Ironman, i don't feel the hype anymore. It's probably just going to be about doing better times.

I'm certain that my work and personal life (see, i consider them seperate) has added much distraction to my training plans. I'm coping well with my current job that i've been in for coming 3 years now. There's still the fair share of ups and downs, but i'm thankful for being where i am now. Personal life...ahh... that one is tricky.

I've been confidently single for some time now, and for the right reasons, i believe i'm ready to open up and give relationships another try. Been meeting new people, but only to know them as friends. And i'm glad. I'm happy. (At least i have a better social life than just work, run, eat, swim, cycle, sleep)

And I have faith that love is going to come my way again this year. Wait a sec. Now is January. If it happens in December, then i really bang balls lor.

Oh what the heck, what's another 11+ months if it's going to be forever?

Ok, ok..back to training. (See, i told you it's distracting)

So. the plan is to be inspired. 2010, a year of blessed favour & restful increase and God-given peace. My Rest and Hope is to be fitter, look sexier, and have an awesome race.

What is yours?

Double-You...Tee...Eff, mate.

Ok, my editor just told me to write a story for February's valentine's day issue - Couple Sports.

Seriously..

...call my cynical, but i'm single. I run, swim, cycle and train alone. Now i'm supposed to do a lovey-dovey mushy sports article for couples?

Please shoot me.