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The Irongeezer - 4:30 am Ironman Arizona
Special 2009 Ironman Arizona Online Training Program.
Novice and Master Athletes are our specialty!
The training plans are course specific and will be tailored to each individual athlete participating in our IM AZ November, 2009, program.
For people living out of state, we will have a course preview a day or two before the event, a van drive of the bike course and a bike ride (8 mile loop) of the run course.
Each participant will complete a background questionnaire which includes athletic history, age, family status, medical history, type of bike and other equipment, goals, description of local training areas, etc. A heart rate monitor is also a must.
A hold harmless waiver must be signed and a release from his/her health care provider is also required.
Sign up for this training program will open Monday, December 1, 2008. Limit six athletes.
Why a special course specific plan with special low coaching fees? The course is in our backyard; I have done IM AZ twice, and am doing it again November 23, 2008. It’s a natural!
Our training plan philosophy for an Ironman distance event includes the BMT periodization method; BUILD – MAINTAIN – TAPER. This training theory was developed by TriRenaissance Coaching for first-timers, boomers, and seniors.
For more info: TriRenaissance Coaching, LLC www.TriRenaissance.com
"A journey of 140.6 miles begins with a single swim stroke."© Cliff "Irongeezer" Eggink
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Swim - Bike - Run
Your 12 Week First Sprint Triathlon Training Plan
This program is for beginners of ALL AGES! It is not based on speed, but on endurance. You can go as slow, or fast as you want. The training schedule is in minutes, not yards or miles. Since this is your FIRST triathlon, the goal is to finish and to have fun!
This plan is a record of what we did. We are not recommending that you follow this plan. Your plan is up to you, your doctor, and your coach.
Before starting this program, you should have been walking, biking, or running consistently. If not, work on being able to swim for 20 minutes, bike 30 minutes and run/walk 20-30 minutes.
If you can't do all the minutes in the program below, don't worry. 45 min. of running or 35 min. of swimming does sound like a lot. Just do the best you can. On race day, you will get an extra boost from race day adrenaline. However, make sure that you have done at least one 800 yard swim before your event, especially if your first tri is in a lake or the ocean and not in a pool. Biking will be easy at the sprint tri distance. During the run, you can stop and walk as much as is needed, it's allowed in an event.
This plan will be posted here thru 2010.
Put his site in your favorites, and refer to it as often as you need to when you start your training plan.
A typical sprint triathlon is a 500 yard swim, 12 mile bike ride, and a 3 mile run. These distances are often expressed metrically: 400m swim, 20k bike and a 5k run.
This training plan is in minutes, not miles or yards. Naturally, you can change the days of the week to suit your schedule. | Week | Mon | Tue | Wed | Thur | Fri | Sat | Sun | | 1 | Swim 15 Run 20 | off | Bike 35 | Run 20 | Swim 30 | off | Bike 40 | | 2 | Swim 20 Run 25 | off | Bike 35 | Run 20 | Swim 30 | off | Bike 45 | | 3 | Swim 20 Run 25 | off | Bike 30 | Run 25 | Swim 35 | off | Bike 45 | | 4 | Swim 20 Bike 30 | off | Run 25 | Swim 25 | Bike 45 | off | Run 30 | | 5 | Swim 25 Run 30 | off | Run 25 | Run 30 | Swim 30 | off | Bike 45 | 6 EZ | Run 15 | off | Bike 25 | Run 15 | Bike 25 | off | Swim 20 | | 7 | Run 20 | off | Bike 30 | Bike 25 | Run 20 | off | Swim 25 | | 8 | Swim 25 Bike 35 | off | Run 35 | Bike 50 | Swim 30 | off | Run 35 | | 9 | Swim 25 Bike 35 | off | Run 25 | Swim 30 | Bike 35 Run 20 | off | Run 35 | | 10 | Swim 30 Run 30 | off | Bike 45 | Run 45 | Swim 35 | off | Bike 60 | | 11 | Swim 20 Bike 30 | off | Run 25 | Bike 35 | Swim 20 | off | Bike 55 Run 30 | | 12 | Swim 20 | off | off | Run 30 | Bike 45 | off | Swim20 | | Race | off | Bike 15 | off | Swim 10 | Run 10 | off | Race enjoy! |
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START -SWIM - TRANSITION #1 - BIKE - TRANSITOIN #2 - RUN - FINISH
The Start: Your race may start on dry land, or in the water. This information will be available when you sign up for the event. Find out about the start, and practice that type of start.
Transition #1: Known as T1, swim to bike. After leaving the water, you will proceed to a transition area. You will need to don and fasten your bike helmet, shoes, glasses, race number, and whatever you need before mounting your bike. Your race web site and race packet will explain where the transition area will be located, and how to enter and exit. If not, check this out first thing race morning. Be sure to practice the swim to bike transition during your training.
Transition #2: Known as T2, bike to run. You will return to the area that you left on your bike. You will remove your bike helmet, after racking your bike etc. Put on your running shoes, cap and any other special equipment (no personal audio equipment) that you prefer to have while you run. Practice the bike to run transition in your training.
Tip 1: If at all possible, we recommend that you watch a triathlon in person, before you participate in your first one. It will make your first triathlon a little easier.
Tip 2: Know the course. If the course is near your home, and it is safe to do so, practice on that course, at least once.
Tip 3: Know the rules of triathlon. A sanctioned race - sanctioned by the governing body USAT - will adhere to the competitive rules of that organization. You should review these rules, especially the drafting rules. www.usatriathlon.org
Tip 4: You will here the word "brick" from triathletes during your training. A brick is when, in your training, you swim/bike, or bike/run, or swim/bike/run quickly in that order. It is what you will do in a triathlon, so it is a good idea to practice bricks.
It will help your muscles adapt to the demands that you are making on race day. Reading List: Your First Triathlon. Joe Friel. A 12 week program for the beginning triathlete, that will allow the newbie to complete a sprint triathlon with a five hour a week training program.
Questions? Help? Contact us: irongeezer@irongeezer.com
Caution: Always check with your doctor before starting any new exercise, or increasing the intensity of your present programs.
The source for some of the information on this page is from: www.beginnertriathlete.com & www.irongeezer.com
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Open Water Sighting Open water sighting is a critical skill for navigating a straight line in the open water. It is important to learn to sight in an efficient manner – in a way that does not require too much extra energy or that drastically affects your stroke length.
First, we will discuss how to integrate the sighting motion into your stroke. When you execute a breath during the swim stroke, the head rolls as the extended arm pulls. When sighting, you will need to “peek” out the tops of your goggles prior to rolling the head to breathe. This means, when your extended arm begins the pulling motion, you should pitch your head up and look through the top of your goggles to sight. Once you have looked forward, lay your head down sideways to breathe.
The most common mistake at this point is lifting the head too high out of the water to see. Since this is the moment (timing-wise) in the stroke where you are used to breathing, the tendency is to open your mouth and breathe while looking forward. With the head this high in the water, the hips will drop and a great amount of drag is produced. So, the key to an efficient sight is a low profile sight. I call this “alligator sighting.” Picture the eyes of an alligator surfacing from below the water.
The frequency for sighting varies for each person. You should sight often enough to maintain a straight line, but not so much that your stroke is disrupted by the act of lifting the head. A common place to start is sighting every 10 to 12 strokes. Ideally, you would like to swim longer and longer stretches without sighting, so that you can maintain a proper body position in the water. The better you learn to sight, however, the more you can get away with quick peeks to check your place on the course without greatly affecting your body position.
Open water sighting can be challenging due to several factors. This would include limited visibility due to swimming into the sun, the kicking and splashing present at the race start, foggy goggles, large ocean swells and wind chop to name a few. You may, in certain circumstances, have to lift your head much higher than normal to see in these conditions. Another helpful thing to do in these conditions is to sight beyond the buoy and to the big landmark behind it. Look for the ridgeline, the stand of trees, the bridge span, the building – a shape that you could make out quickly behind foggy goggles – that is in line with the next buoy. Scouting the swim course ahead of time to learn which landmarks are behind every buoy can be extremely useful before beginning your swim.
Finally, don’t forget tinted goggles. Many races swim out to meet the rising sun, so be prepared with smoke-colored or mirrored goggles. Source: Anne Wilson, Camel Back Coaching.
More SWIM Workouts: www.irongeezer.com
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Training Tips www.TriRenaissance.com
How to measure your exercise intensity!
Exercise intensity is a measure of how hard you're exercising. Here's why it matters — and how to measure it. You may have heard people talk about exercise intensity. But what does it mean? And more importantly, how do you measure it? Consider these simple strategies for monitoring how hard you're exercising. Exercise intensity defined The intensity at which you exercise reflects the amount of oxygen your body uses to do an exercise and the number of calories you burn while doing it. In aerobic exercise — such as walking, swimming or cycling — intensity translates into how hard the exercise feels to you. As a general rule, moderate-intensity exercise is best. If you exercise too lightly, you may not meet your fitness or weight-loss goals. If you push yourself too hard, you may increase your risk of soreness, injury and burnout. Moderate-intensity activity decreases these risks and may even increase your odds of continuing your exercise program in the long run. Measure your exercise intensity Moderate-intensity exercise should feel somewhat hard for you. Watch for these telltale signs: You're breathing faster. You're developing a light sweat. You're feeling some strain in your muscles. You can also use the talk test. If you can carry on a conversation of brief sentences but you can't sing a song, you're probably exercising in the recommended moderate-intensity range. Do the math If you'd rather get more specific, use your heart rate to measure your exercise intensity. When you exercise as hard as you can, your heart beats at its maximum rate. If you're a healthy adult, strive to exercise at your target heart rate — between 60 percent and 85 percent of your maximum heart rate. If you have an irregular heart rhythm or you're taking medication that affects your heart rate, ask your doctor about the best way to measure your exercise intensity. Here's how to calculate your target heart rate: Subtract your age from 220. This is your maximum heart rate. Determine the low end of your target heart rate by multiplying your maximum heart rate by 0.6. Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85. So how do you use this information? While exercising, check your pulse. To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. Reap the rewards
If your heart rate is within the range you calculated above, you're exercising at about the right level. If your heart rate is too low, pick up the pace. If your heart rate is too high, back off a bit.
You'll get the most from your workouts if you're exercising at the proper intensity. Whether you gauge your intensity by how you're feeling or how hard your heart is beating, know that you're doing what it takes to maximize your workout.
Source: Mayo Clinic
IrongeezerSuggestion:™
On the pages of this site, you will find lots of advice, tips, how-to’s, ideas and thoughts to enhance your lifestyle. Our tip is to pick only one to implement in the next 30 days. Then, if you have made this a new healthy habit, pick another one. If you have not quite made it happen, then in the following month work on making it a habit again. Do not add any new habit until you have accomplished the first. Then, choose another, and so on.
You get the point: Pick a tip, implement, and, if all goes according to plan by the end of the year, you’ll have added twelve new healthy habits to your lifestyle.
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