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Revision as of 10:55, 6 April 2006

Hughes Family is a wiki that enables the far-flung children of Ralph Stephen Hughes to keep up-to-date with their various interests. Friends are welcome to join.

Contents

Plans

July 2006

Dates
Who's in
Jana, Sara
Agenda
  • Sprint Triathlon on July 9th
location: Raleigh, North Carolina
location: Denver, Colorado
  • Pre and Post Wedding
Chillin' with Meg

March 2007 Ironman New Zealand

Ironmen in the making
Gavin, Jana, Sara

Triathlon

Three of the Hughes kids are planning to compete in the IRONMAN® New Zealand in March 2007. Meghan is going to start training, but probably won't compete. Here are their training logs:

Training Log

table formatting help can be found here.

Date Jana Gavin Sara Meghan Rachel Wayne
S, 4/1 - s2.5mi/1:35
S, 4/2 s1m:50 brick b30mi/2:02,r5mi/0:38r:30
Naples,Italy
M, 4/3 b7m:30,r3.5m:30,s1m:45 b:30
T, 4/4 b:30,r:15
W, 4/5 s3/4mi:25,b:40,r:20
T, 4/6
F, 4/7
S, 4/8
S, 4/9
M, 4/10
T, 4/11
W, 4/12
T, 4/13
F, 4/14
S, 4/15
S, 4/16
M, 4/17
T, 4/18
W, 4/19
T, 4/20
F, 4/21
S, 4/22
S, 4/23
M, 4/24
T, 4/25
W, 4/26
T, 4/27
F, 4/28
S, 4/29
S, 4/30


I'm testing a new way to track our training. Please try it here and give me your thoughts.

Archives

January February March

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

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