Marlborough Mid-Week : November 5th 2014
FITNESS MARLBOROUGH MIDWEEK, NOVEMBER 5, 2014 Train hard, but remember the fun So you’re probably into your training already, as the Jules Taylor Marlborough Women’s Triathlon is less than four weeks away. How’s it all going? It might be a bit of a mind boggle to juggle all three disciplines and how much training to do for each one. Here is a programme that should get you through, which involves the mix of disciplines spread out over the week. This programme involves just one training session each day, as life is busy, and if you’re not used to a training regime it could be a big ask to put aside two sessions a day for training. But as you can see, weekends are flexible and can be used to amp training up a bit, or take an active rest day and go for a walk instead. When we break down a triathlon, roughly half the race is spent on the bike, 30 per cent is spent running, and one fifth swimming. TRIATHLON TRAINING Annabelle Latz Equal time should be spent on each discipline each week, and your training time slots should reflect this breakdown. For example, a 45 minute to one hour bike ride, and a shorter swim. The Jules Taylor Women’s Triathlon is a short and very achievable one, and the 100 metre swim won’t take you long at all. But realistically, you’re not going to go to the pool and swim 100 metres and get out again. For this reason, a 30 minute swim will be a great training base, doubling up as cardio and active recovery for your muscles. In addition to this theory, think back to your goals – why are you taking part in this event? For many women it will be weight loss and personal achievement, which means at least 30 minutes of swimming, or 45 minutes of running/walking, or a one hour bike ride, would be ideal. If you want to increase this workload, you can always add in an extra discipline on any day, (apart from rest day of Thursday) and this can be mixed up too, depending on your week and what you can manage. The ‘‘block session’’ on Saturdays means you will run/ walk for your usual 45 minutes, and then get on your bike for between 45 minutes and an hour. This will mirror transition on race day. Remember that this Women’s Tri is run/bike/swim, as opposed to the traditional order of swim/ bike/run. If you are feeling tired or just not in the training groove, just go for walk. The key is to enjoy whatever you choose to do. Post training snack – yoghurt and fruit, or peanut butter and an apple. Yum! Join Jules Taylor’s bid to raise $10,000 for the Cancer Society. On November 9 and 16 there will be a 5km run/walk, starting at the Taylor River amphitheatre at 9am. Register before 8.45am. Entry is $5, (kids free) which goes to the Cancer Society, as well as $1 for every km run/walked is donated by Jules Taylor Wines. On November 12 and 19 there will be a 15km fun bike ride, starting and finishing at the Wither Hills Farm Park car park. Starting any time between 6pm and 6.30pm. Ride 7.5km up Taylor Pass Rd and return. Entry Fee is $10, (kids free.) as well as $1 for every km is donated by Jules Taylor Wines to the Cancer Society. ➤TRAINING Jules Taylor Marlborough Women’s Triathlon Start this programme tomorrow or today, which will give three full weeks of training, and then allow days for taper and rest. Monday: Swim, 30 minutes. Tuesday: Run/walk, 45 minutes. Wednesday: Bike, 45 minutes to one hour. And don’t forget the charity bike rides on Wednesday evenings, Wither Hills Farm Park. Thursday: Rest Friday: Swim, 30 minutes. Saturday: Block session: Run and bike Sunday: Run/power walk, or bike. And don’t forget the charity runs at the amphitheatre. – Legs feeling tired? Try rolling a tennis ball up and down the muscles for five to 10 minutes. This can even be done while chilling out in the evenings, as can stretches if you don’t have time to do many immediately after your training session. Alyssums Gifts, Home & Kitchen CROSSWORD YOUR STARS TOP 10 THE TOP 10 1. The intrusive photographer in Fellini’s 1959 film La Dolce Vita gave language what word? 2. Approximately how many people now living in New Zealand were born overseas: 12%, 18% or 23%? 3. What describes a telephone line shared by two or more subscribers? 4. From what language does the word cafeteria originate? 5. What was formerly known as the Sandwich Islands? 6. Which highway connects Wanganui and Hawera: State Highway 2,3 or 4? 7. What is dried excrement of fish-eating seabirds, used as a fertiliser? 8. Does a cirrus or nimbus cloud hold rain? 9. 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October 29th 2014
November 12th 2014