Chennai Olympic – Category Triathlon

I peered into the last patient’s eye observing his retina, noticing nothing remarkable through the 90 D lens at the slit lamp microscope. Having found no refractive error, muscle imbalances or internal pathology in the eye, I assured him he was fine, referred him to a physician for his headache and asked him to review for regular follow – up. It had been an eventful day with surgeries and 60 plus cases in the out – patient department. Patients done for the day!

Looked up the marathon calendar again – the triathlon sounded promising, but I needed a bike didn’t I? Thanks to my wife who found the Track & Trail cycle store on one of our casual car drives, we got our Montra Trance Pro hybrid. Javadhu Hills 50k run was coming up (read previous story) and I integrated cycling with my regular workouts and runs.

After Javadhu, I totally dedicated my training toward cycling and running, because I knew the ex – state – level – swimmer in me would not need much prodding. Usual mileage during training per week was around 4km of swimming, 150 to 200km of cycling (sometimes 50km or 100km more) and 50km to 70km of running. Visits to the gym, was twice a week, which I reduced as the event drew near.

Having registered for the Olympic (51.5km) triathlon, the least distance of the three options available (the other two being a 112 km event and a 226km event)I felt fairly sure of being in the top ten due to my confidence in swimming, which would give me a decent lead over the rest of the youngsters who craved running and cycling.

The next step was forming an endurance club in Trichy. We were just three – Ramu, Mr. Chidambaram and myself, but we went through the training schedules and diet I had carefully planned and both of them, who had never been in any such events before, soon managed to finish olympic distance within four to five hours during practice times.

14/12/’16 & 15/12/’16

The first day in Chennai was spent at my cousin’s place. But during the second day, Chennai didn’t exactly greet me with open arms. Hotel Centre Point which I had booked via Oyo suddenly declared they had no rooms, and it was after two hours of haggling that we managed to find a nearby lodge with an A/C room. We had arrived in Chennai two days before the event, which we used to locate the local Track and Trail store on OMR, rent a Montra Celtic 2.2 road bike and also practise swimming in open waters at the ottiyambakkam lake.

16/12/’16

It took some patience locating the lake, because of bad GPS following the ‘Vardha’ cyclone leaving Chennai defenceless and barren without trees, electricity and internet. 

And so, after wandering through narrow streets and being chased by dogs, I finally located the lake. Was happy to see Varadha Raja, one of the volunteers of CTC (Chennai Trekking Club) there. 

He encouraged me to take a dip and sure enough there I was relaxing in the cool waters of the pond. Didnt really feel like putting my head into the water yet, but I knew the moment would come when I raced.

My parents arrived one day before the event and we moved into Hotel Holiday Inn Express which was much more comfortable.

Dusk arrived and at 645PM, we went to Agni College of Technology which was 1.5km from the swim venue to collect the bib for next day’s race. The place was packed with people and we managed to get the bibs after submitting the disclaimer form. Sundhari Thevar, Vanathi and a few others were doing an awesome job at distributing the bibs and t-shirts in the most efficient manner possible.

Following this, I went to the lodge, collected my rented cycle and brought it to Holiday Inn. After some difficulty, I also managed to persuade the hotel to keep my rented road bike inside, instead of the parking lot to prevent it from being stolen.

D – day: 17/12/’16

I took out my bike from near the kitchen galley and set out, waving a thanks to the watchman who had agreed to keep the bike inside. A careful and slow ride at 5 AM through the pot-holed roads leading to Ottiyambakkam via Navallur and Agni College of Technology took me to the lake by 545 AM.

The participants of the Full Iron Triathlon were getting ready to start. I proceeded to the bicycle area, inverted my ride and placed it on the ground making sure the handlebars and seat were flat against the ground, with wheels facing the sky (race cycles don’t have stands). I made a mental note of the location of baggage counters too. Soon the photo session was complete and the full and 3/4 iron triathletes stripped to their swim wear and proceeded to the pond.

I looked on in admiration at the huge task of 112km(3/4th iron) and 226 km(full iron) that these guys and girls were willing to face. (Note – to – self: will be in their shoes very soon.) The event started at 6AM and soon the triathletes were doing loops in the pond.
By 730AM, it was time for the Olympic category(51.5km) race. I removed my T-shirt, shorts, shoes and socks, stuffed them in the transition bag, handed it at the baggage counter, donned my swim cap, goggles and ear – plugs and left to the pond, barefoot.

SWIM PHASE (1.5KM): Warm – up session started and all of us assembled in our swim – wear.

Mom arrived by car just before the start. I waved her a hi and got in the pond, wetting myself to let my body get used to the temperature. We were to do 5 loops (10 laps = 1500 metres, aka 1.5km). 

The start was made and soon we were off. The foreigner by my side swam like a fish. Trying to keep up with her and leave the slower ones behind, I forgot to locate an external pointer to see where I was going. This was a drastic mistake and my huge lead went to waste as I had to redirect myself back to the centre. By the time I arrived I was among the first ten, and had to fight my way forward.

At the end of each loop I shouted my number (104!) so that the volunteers could note it down and keep track of how many loops I had done. By the time I finished I had used up quite a lot of energy dodging kicks and punches, veering in and out of slower participants and swallowing pond water twice and praying I wouldn’t fall ill.

Decided to use a spurt of energy and surged ahead finishing within the first three – immediately realised this was a mistake after finishing, when I couldn’t stand up. 

Mom helped me out, while I caught my breath and headed to the baggage counter. There was a major 5 minute delay in finding my bag, but once I had it, I had changed to cycling attire in 3 minutes and I was off.

CYCLING PHASE (40KM): The bike ride was difficult on bad roads that extended to a distance of 5km, because I didn’t know how to change the tyre tube in case of a puncture (God forbid). Fortunately, nothing happened because I was slow on these parts and picked up speed on the highway. During the eight minute transition to cycle, and my slow driving, around ten people had gotten ahead of me. A smile appeared on my face when I reached Navallur – time to show everyone how a guy who trained on a hybrid and is relatively well versed with a road bike has an immense advantage over those who trained only with road bikes. I was soon hitting average speeds of 30kmph and overtaking auto-rickshaws and mopeds. At around 3km to the U turn, saw the first four participants returning. Everything was going fine until after a refreshment point at Thiruporur and a U – turn later, when we faced headwinds. 

Fortunately my training on my hybrid helped me to easily keep my average speed at 24 kmph till Navallur. The bad roads came up again, and I attacked them with a little more vigour because the end was near. The finish point came up 500 m from Agni College and I raced in. Looks like I had finished bike stretch in what appeared to be less than 1h 42 mins. 

I didn’t have to change into running gear because I already had everything I needed, and I was off.

RUN PHASE (10KM): The run was terribly exhausting in spite of all the practice due to the hot sun and the humidity of Chennai which drained us of all electrolytes and water. 

Four people did get ahead of me in the first 5km including my friend Anirudh Pandya, who works at Pro Health Foundation, Tanjore. Notice me behind them trying to catch up with two of them in the picture below. I soon overtook them.

It was in the next loop that I felt like I was running with 2kg dumbbells attached to my legs. The sun was just too hot. I did manage to overtake one more foreigner who was more dehydrated than I was. Giving her a thumbs up sign, I kept surging forward. Was almost chased by some mean dogs at the 7th kilometer, but I think they realised I was no fun because I looked exhausted. This was soon followed by a refreshment point, where I helped myself to electrolytes, water and a piece of banana with salt.
I did try to keep the pace till the 9th km. Ran and walked the last km finishing the 10k in 62 minutes with a total time of 3 hours 36 minutes including transitions. 

Mom was waiting excited at the finish line and said it looked like I was third. I knew there were two more batches who were performing out there and I knew there would be someone better than me in them. I had given it my all and was definitely in the top ten, out of 500 participants – all glory to God! 

Finisher – medal – photos followed and after hydrating myself with 3 litres of water and ‘Tang’ , we placed my bike in the car, located my transition bag and left with joyous memories.

Proud of my mates who trained with me – that’s Mr. Chidambaram who finished in 4 hours

 and Ramu Angappan who finished in five hours. 

Both of them bore with my strict schedules before the race, and finished well within cut off time.
Special thanks to my mom who made it to the venue and my wife who were key factors in encouraging me and uplifting me during my training. 

Both these guys were lucky enough to get a click with my role model – Peter! He is the founder of CTC and a pioneer in health& fitness and environmental betterment. Thanks for being an inspiration to the youth, Peter and congrats on conducting India’s first Full Iron Triathlon!

Kudos to the full iron finishers, who completed their race (3.9 km swim, 180km cycling and 42km running) by 10pm, with special mention to my friends Ahmed Hanifa, Vipul Kumar, Thomas Habel, Nandini Sharma, Vinolee Ramalingam, Akriti Verma and others who I may have forgotten. You guys are my inspiration!

Here are the results for my 51.5k category. Think I’m in 6th place:

http://www.chennaitrekkers.org/2016/12/chennai-iron-triathlon-dec-17-olympic.html?m=1
Next target – full iron? Or maybe just 3/4th iron? Depends on how well I progress in my training!

Maintaining fitness as a medical professional

A doctor or nurse who sacrifices his/her health for the well being of his/her patients is very noble indeed, but can end in disaster if not attended to in early stages.

Burn – out is highly likely both in body and mind, when one performs the same tasks over and over in mere robotic fashion. This in turn, has led to higher incidence of myocardial infarction, cardiac failure, diabetes, hypertension, high LDL levels and stroke, even among medical professionals.

As medical and paramedical staff, we need to uphold what we preach, that is, spend time to take care of our physical, mental and spiritual health.

METHOD I: ‘SPACE – APART’ (verb) DIFFERENT INVESTIGATIONS:

In the field of ophthalmology, medical service has evolved to facilitate faster patient care, hence leading to many tests being done in one shot, without bothering to take a step.

This is how most institutions check their patients:

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That is, they perform microscopy, indirect ophthalmoscopy and refraction on the same apparatus.

THIS IS HOW I HAVE PLACED THE INSTRUMENTS I USE:

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As you can see, I need to take twelve to sixteen steps between two or three different locations to get tests done. Hence, if I spend time with forty patients in a day, that would amount to a total of 480 to 640 steps – and that is only a minimum!

When seeing each of these patients at each apparatus, I would essentially be performing a half squat for each patient in two or three areas accounting for a total of four to six reps each.

Compared to an ophthalmologist who just sits in one place and performs health care, my method will exceed theirs’ by a minimum of 400 steps and 80 half squats.

2. TAKE A MINUTE OFF BETWEEN EACH CASE:

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Utilise this for deep breathing, prayer or simple exercises, such as torso twists on a swivel chair.
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3. USE SNACK AND MEAL BREAKS WISELY:

– Allot a separate area such as the mess, canteen or lounge, preferably reached by climbing two or more flights of stairs.

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– Finish your snack or meal, before catching up with co – workers. This will prevent you from over snacking while gossiping.

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– Avoid added sugar in beverages and make sure to drain excess oil from snacks using tissue paper. This will save you from a minimum of 20 calories per snack, working up to saving a minimum of 2500 calories per month!

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– Bring fruits to work, if you want to avoid deep fried snacks in the morning. An apple packs 90 calories and can sustain your energy levels till lunch.

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4. NEVER WORK TO THE LEVEL OF BURN OUT:

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– If you are losing your patience, replying curtly to patients, or getting a stress headache, congrats! You are now officially a member of Health Professionals Burn – Out Club!

-You may be a health professional, but you are also a human being. To treat your patients well, you need to take care of your health. Avail your time – out now!

5. USE HOLIDAYS PROPERLY:
Instead of relaxing in a sofa or bed all day, try a relaxed one hour walk in the morning and a one hour swim in the evening with your loved one or take a trip to spend more time with family.

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IT MAY SEEM CRUEL, BUT THE WORLD CAN WAIT. AFTER YOU RECHARGE YOU CAN WORK WONDERS IN MANY MORE LIVES THAN YOU WOULD HAVE DURING A BURNOUT.

6. ALCOHOL, ON THE BACK – BURNER:

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Aim for total abstinence, or a once in a month binge. Anything more frequent than that, can have its repercussions.

7. BURN CALORIES WHENEVER POSSIBLE:

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OPT FOR:
– Stairs over elevators or escalators
– A 400 metre walk to a shop, over a car/bike ride to the same shop.
– A 2 km cycle ride, over a car/bike ride
– A game of shuttle, or an intense gym session, over a period of lazing in bed.

9. AVOID FAST FOOD AND JUNK FOOD:

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Indian junk foods like fried rice, fried chicken or oil dripping gravy, and foods from Italian or American or Chinese cuisines like pizzas, subs and burgers may be the in – thing at your hospital’s canteen or on your everyday menu, but that has to change.

– Opt for brown rice over white rice, switch to olive or coconut oil, but avoid deep frying. Prefer boiled or grilled meat to fried meat. Prefer green leafy vegetables to starchy ones like potatoes. Heap your plate with vegetables and allot only less than a quarter of your serving for sources of plain carb, like rice.

10. REST:

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A regular human needs 8 hours of sleep. The same applies for doctors and paramedical staff.
A good night’s sleep prepares the body and mind for both mental and physical assault, which are very common among those who work in well – known hospitals.

AND FINALLY..

NEVER SMOKE. IF YOU DO, YOU KNOW ITS’ CONSEQUENCES BETTER THAN ANYONE ELSE.

– So the next time a patient asks more queries than expected, or when the turn out of patients exceed expectations, you won’t be feeling stressed. Enjoy what you do, ladies and gentlemen, and the first thing to do to enjoy your work, is to keep yourself healthy. A very good day to you all.