|
|
| Line 12: |
Line 12: |
| | ====March 2007 Ironman New Zealand==== | | ====March 2007 Ironman New Zealand==== |
| | ;Ironmen in the making: Gavin, Jana, Sara | | ;Ironmen in the making: Gavin, Jana, Sara |
| - |
| |
| - | ==Triathlon==
| |
| - | Three of the [[Hughes kids]] are planning to compete in the [http://www.ironman.co.nz/ IRONMAN® New Zealand] in March 2007. Meghan is going to start training, but probably won't compete. Here are their training logs:
| |
| - |
| |
| - | ;Training Log
| |
| - |
| |
| - | {|
| |
| - | |- style="background:gray; color:white; "
| |
| - | | '''Date''' || '''Jana''' || '''Gavin''' || '''Sara''' || '''Meghan'''
| |
| - | |-
| |
| - | | T,1/12 || 6 m run || pm 70min bike ||1 hr. run || ||
| |
| - | |-
| |
| - | | || Salisbury,NC || || || ||
| |
| - | |-
| |
| - | | F,1/13 || pm rock climb + 30 min swim || || || 30 min. swim, 10 min. run
| |
| - | |-
| |
| - | | || Raleigh,NC (w Sara) || || || ||
| |
| - | |-
| |
| - | | S,1/14 || am 45 min run || pm 70min swim ||1 hr. 15 min. run ||30 min. bike ||
| |
| - | |-
| |
| - | | || Raleigh,NC (w Sara) || || || ||
| |
| - | |-
| |
| - | | S,1/15 || pm 45 min run (Asheville,NC)|| 77 mile bike, 5 hrs 2 min; '''torturous''' hills along Hwy 1 up to Pt. Reyes Lt House ||7 m. run, 1 hr. || ||
| |
| - | |-
| |
| - | | || Asheville,NC || || || ||
| |
| - | |-
| |
| - | | M,1/16 || am 30 min run + 3.5 hr str mtn hike || ||1 hr. 15 min. run || ||
| |
| - | |-
| |
| - | | || JonesGap,SC || || || ||
| |
| - | |-
| |
| - | | T,1/17 || pm 45 min run || || ||35 min swim
| |
| - | |-
| |
| - | | || MountAiry,NC || || || ||
| |
| - | |-
| |
| - | | W,1/18 || am 30 min bike + 20 min run || 25 min run. ITBS kicked in after 20. Probably because no warm up/stretching. || ||
| |
| - | |-
| |
| - | | || MountAiry,NC || || || ||
| |
| - | |-
| |
| - | | T,1/19 || 4m, pm 35 min run || || || ||
| |
| - | |-
| |
| - | | || Greensboro,NC || || || ||
| |
| - | |-
| |
| - | | F,1/20 || 7m, pm 1:05 hr run || || || ||
| |
| - | |-
| |
| - | | || Raleigh,NC (w Sara) || || || ||
| |
| - | |-
| |
| - | | S,1/21 || rest day || || ||
| |
| - | |-
| |
| - | | || Raleigh,NC || || || ||
| |
| - | |}
| |
| - |
| |
| - |
| |
| - | ;Training Tips
| |
| - |
| |
| - | * 2005-12-07 For Starters...
| |
| - |
| |
| - | Sweet! The only qualification for Ironman NZ is that
| |
| - | you have to be stupid enough to pay $485 NZD to abuse
| |
| - | yourself for 12 hours! For diet during training I try
| |
| - | to go to a higher protein diet to help my muscles
| |
| - | repair themselves from training. I won't bother with
| |
| - | weight lifting, spend that time, biking, swimming, and
| |
| - | running. If you do weight lift, do high reps, you
| |
| - | don't want bulky muscles that you will have to drag
| |
| - | around the course. For training, gradually increase
| |
| - | miles and workout lengths, and try to do "brick"
| |
| - | workouts where you put two or more of the event
| |
| - | workouts together (swim, bike, and/or run). For
| |
| - | instance, you go for an hour swim, and then
| |
| - | immediately go bike for 2 hours. Start planning out
| |
| - | your events leading up to the Ironman, finding smaller
| |
| - | runs, swims, and tris, and then doing longer ones. I
| |
| - | would do atleast two half ironmans before going for
| |
| - | the full, have run at least two marathons, and have
| |
| - | done at least one 200 mile bike ride, and a fair of
| |
| - | amount of two mile swims under your belt. The last
| |
| - | two weeks before you should only do a few light
| |
| - | workouts. That is it in a nutshell. I think you can
| |
| - | do it with only working out 3 to 4 times a week. Oh
| |
| - | yah, buy a carbon fiber or maybe titanium bike as they
| |
| - | absorb the road impacts so you don't feel like crap
| |
| - | after riding 112 miles, with Shimano ultregra or
| |
| - | higher (dura ace) components.
| |
| - |
| |
| - | YOU CAN DO IT!
| |
| - |
| |
| - | Brian
| |
| - |
| |
| - | * 2006-01-16 Now that you're exercising a lot...
| |
| - |
| |
| - | For warmth on the bike, you can by arm and leg warmers
| |
| - | that just cover what your bike jersey and bike shorts
| |
| - | don't cover. I use those sometimes, and they are
| |
| - | small enough you can take them off and stuff them in
| |
| - | the back pockets of your bike jersey. I also have a
| |
| - | flourescent yellow biking gortex rain coat that
| |
| - | bunches up pretty small. But generally, I don't go on
| |
| - | long rides during the Winter, so I haven't had to
| |
| - | worry too much about the cold.
| |
| - |
| |
| - | Learning how to fuel yourself over extended exercises
| |
| - | is probably the most important thing to learn. Before
| |
| - | now, you haven't had to worry to much about it. Just
| |
| - | water can get you through most three hour excercises
| |
| - | without bonkin'. But when you start getting over
| |
| - | that, your body can start to be become out of balance
| |
| - | if you haven't been carefully fueling it. During the
| |
| - | day of the Ironman, you will probably burn around
| |
| - | 13,000 calories, six or some times your normal daily
| |
| - | intake. You won't be able to take in that many
| |
| - | calories, but you need to learn what calories and
| |
| - | other stuff you can take in to keep your body going.
| |
| - | You really won't feel like and your digest system does
| |
| - | not work well, so it is a chore you have to remind and
| |
| - | push yourself to do. The electrolyte pills are, in my
| |
| - | mind, one essential ingredient. You are sweating out
| |
| - | all of your electrolytes, so you need to be replacing
| |
| - | them. I take 1 to 3 Hammer Electrolyte tablets per
| |
| - | hour. 3 if it is hot and I am sweating a lot, one if
| |
| - | it overcast and cool. Also, at events, they always
| |
| - | offer water, and then they offer some sports drink.
| |
| - | Well, you can't control the sports drink (i.e. what
| |
| - | one they will chose to have), and it may make you
| |
| - | sick, make you not perform well, you won't know how
| |
| - | much to take, etc. So, I don't like to use the sports
| |
| - | drink provided. I use the water that is always there
| |
| - | and the electrolyte tables, plus I use my own sports
| |
| - | power mix drink that I know well. You can mix this as
| |
| - | a powder into your water bottles when you get new
| |
| - | water, plus you can have your bike pre-loaded with it
| |
| - | in the morning. I haven't got too much into the
| |
| - | sports drinks, I do use them, but not too much - other
| |
| - | people use them more. But the important part is to
| |
| - | find what food you crave and can handle in your body
| |
| - | when you are pushing your body.
| |
| - |
| |
| - | I try to get my breakfeast of a high carb variety as
| |
| - | close to the start as possible, not when I wake up, so
| |
| - | I will have it in me to fuel me during the race. I
| |
| - | prefer brown sugar cream of wheat. I found I can eat
| |
| - | a lot of it and go run hard and it doesn't make me
| |
| - | sick. I have coffee before the start, as it is the
| |
| - | best legal performance enhancer, and you just piss it
| |
| - | out in your wetsuit. The bike is where you really
| |
| - | have to force the food in. You won't feel like, but
| |
| - | you have to eat a lot on the bike. Granola bars,
| |
| - | bannanas, GU, and peanut butter and jelly sandwhiches
| |
| - | for me. I then have cold fruit waiting for me at the
| |
| - | end of the bike in a cooler along with a peanut and
| |
| - | butter sandwhich.
| |
| - |
| |
| - | Anyway, it is important to figure out what food you
| |
| - | crave, can handle, how much and how often you should
| |
| - | eat them (setting a timer to beeb every 45 minutes to
| |
| - | remind you to eat something is what somepeople do).
| |
| - | Preopen all of your granola bars so you aren't messing
| |
| - | around with that while biking or running. I pour
| |
| - | (squeeze) about five GUs and one part hot water into a
| |
| - | squeeze bottle that mounts to the top tube of my bike.
| |
| - | That way I don't have to try open the packs while
| |
| - | riding and I can sip the GU, don't have to have an
| |
| - | entire packet at once, plus the GU is diluted so it is
| |
| - | easier to get down.
| |
| - |
| |
| - | I hate Cliff Bars. I like MOJO bars and I like the
| |
| - | green nature valley hard granola bars. I like GUs'
| |
| - | bannanna and vanilla flavors.
| |
| - |
| |
| - | I take IB profeen on the run, sometimes dropping up to
| |
| - | 800 mg, depending on how I am feeling.
| |
| - |
| |
| - | Well, that is enough for now.
| |
| - |
| |
| - | And holy shit, we are wimps compared to that woman.
| |
| - | My jaw just dropped reading those distances.
| |
| - |
| |
| - | -B
| |
