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'''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.

==Plans==
====July 2006 Denver Colorado====
;Dates:
;Who's in: Jana, Sara
;Agenda:
*Cousin [[Ryan Tedder']]s wedding on July 29th
*Triathlon - make our own course if necessary
*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 [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
table formatting help can be found [http://meta.wikimedia.org/wiki/Help:Table here].

{| 
|- style="background:gray; color:white; "
| '''Date''' || '''Jana''' || '''Gavin''' || '''Sara''' || '''Meghan''' || '''Rachel''' || '''Wayne''' || |
|-
| W, 2/1 ||3 hr mtn hike, 30 min run || ||1:25 run & 3/4 mi. swim || || || || |
|-
| || White Rocks,VA || || || || 
|-
| T, 2/2 ||4 m, 33 min run || ||1:25 run || ||90 min raquetball ||90 min raquetball || ||
|-
| || Mount Airy,NC || || || || 
|-
|F, 2/3 ||rest ||1:10/:30 brick ||1.5 hr. run || || || ||
|-
| || Mount Airy,NC || || || || 
|-
|S, 2/4 ||4 m, 38 min run ||1:00 swim ||1:15 2 mi. swim || || ||
|-
| || Greensboro,NC || || || || 
|-
|S, 2/5 ||40 min swim ||1:10 swim, 2 miles ||rest || || ||
|-
| || Cary,NC (w Gav) || || || || 
|-
|M, 2/6 ||7.5m, 1:20 min run || ||3/4 mi. swim; 1:20 run || || || 
|-
| || Raleigh,NC (w Sar) || || || || 
|-
|T, 2/7 ||8m, 1:20 min run ||2:48 bike, 48 miles ||1:20 run || || ||
|-
| || Raleigh,NC (w Sar) || || || || 
|-
|W, 2/8 ||8.5m, 1:15 min run ||0:45 swim ||0:30 swim, 1:15 run || ||
|-
| || Raleigh,NC (w Sar) || || || || 
|-
|}

===Archives===
[[Training_Log_Archives\\January|January]]

==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