My IRONMAN 2: instead of de facto de jure
Sport And Fitness / / December 19, 2019
When you are getting ready for his first IRONMAN (half or full - does not matter), you still do not know what the title of "Iron Man" is of two types - the de facto and de jure. Iron Man de jure - is anyone who, like me, came to the finish line by any hook or by crook. You can skip exercise, moonlight, there every s ** t but to score the pool or a bike, but you still get to the finish line. The secret is that the time limit (cut-off times) made for the lame and crippled grandparents, and you, being healthy and more or less young person will be able to go through the same half. The full distance is more difficult. But for her, I do not have the moral right to write, because they do not overcome it, and is not planned. Concept changed, and it will be about my tale following nearly six months.
Read the previous series "My IRONMAN»
The thing is that I decided to go IRONMAN 70.3 is no longer de jure and de facto. Pass so that the time was not 6+ hours as before, but much faster. The time should be such that the target was difficult, that it can be proud of, not only among goners (no offense, but what we call non-sporting people :), but also among the more or less experienced amateurs. The goal that I set myself at the start of next May 9 - 1.8 km swim, ride a bike 90 km and run 21 km in 5 hours or less. For this was chosen distance on the island of Mallorca in Spain, on the advice of more experienced colleagues.
Targeting
Why this time? Well, for example, because Sasha Schedrovs (Read his article on the link, it drives) made such a distance in 4:47! And we with him were almost equal. I lost a year due to injury periosteumAnd now we have to catch up. A more pro-girl overcomes this track somewhere in 4:20, boy pro - for 3:55. So why not try to do it in 5 hours? In my understanding it will IRONMAN 70.3 de facto. Do not just go and stretch like a real purpose.
Trainer
Once there was a goal, it became clear that to achieve it without injury and can not be stupid. When choosing a coach takes into account not only personal achievements, but also a kind of psychological compatibility (I - introvert, and funny chuvachki filling a whole space, I damaging as hydrogen sulphide air in Moscow), the ability to work remotely, a willingness to help with injuries, as well as cost. The main parameter of choice Yet it was sports education with knowledge of medicine. from the West coach are not suitable because they do not represent in any infrastructure f * n, we live, and their prices in dollars or euros today could undermine the family budget.
With regard to the merits of the coach, then here are some of them:
- participant and winner of the race on Mount Elbrus (the highest point in Europe, 5642 m) in 2008 and 2009 .;
- record-holder ascent and descent Mount Kilimanjaro (Highest point of Africa, 5895 m);
- finishor (winner separate stages) annual ultramarathon Transalpine-Run 2012 .;
- double finishor unique race on the Sahara desert Marathon des Sables 2011 and 2012 .;
- participant and winner (AG) Tristar Estonia, Abu-Dhabi Triathlon, Slavic Wave Triathlon, Tristar Monaco and many triathlons in Ukraine.
Not bad, right? :)
By the way, there are a few "triathlon" training slots for remote training for the next year, write me.
If we talk about how the plan, then it's simple. Coach sends a general program for the week, supplemented by details of the workout. For example, it looks like this plan in November:
And this is how it looks like, detailing two workouts on the machine. The following describes the training "roller coaster." There is also training for power, if you have a power meter.
The result is shown here is a report of the month, we work with (the hole at the end associated with ARI):
In the image: red - completed workout; Filled squares - Hells training (four square - this is hell, what a five - figure I still could not); blue stripes and interest - the level of physical activity from the norm for the average person. Clock Polar V800 Activity is measured not only during exercise, but also the usual steps. All this is summed up, and get a picture of the day.
Picture of tension for the month looks like this:
If we talk in clear all the calories, for a month, I burned 100 000 kcal from the active and passive residence. The coach promises more. Of such costs sometimes have after training just to eat honey with a spoon:
And yet to recover and in the morning helps karboloadinga man-made granola with milk from a loving wife:
Besides triathlon coach, I still come in handy swimming coach. Yes, usually swimming - a special kind, and for the study of stroke-slip and generally economical theory and practice sailing you need is a swimmer. I train in the 25-meter pool, and after just 10 training can overcome the 100 meters in less than 2 minutes. However, I found in the pool at some kind of phobia that causes accelerated heartbeat and breathing knocks. Working on it. I had never worked in the pool and did not know about such garbage at home.
Optional equipment
All those who dug the theme of the triathlon, know that this is not a budget exercise. It is somewhere comparable to the cost of skiing. I myself am not a skier and I hate the snow, but the reconciliation of expenses with friends came to this conclusion. Of recent acquisitions ...
Bike
If you already have roadies, then train at home better right to it - ass should get used to the saddle, and the body - for planting and aerobaram. They, too, had to buy. The machine was chosen Tacx Flow (allows you to play with slides and capacity measures). Buy pedal to measure the power of the Look, compatible with Polar clock for € 1200 just considered it tranzhirstvo. Machine itself, it is worth about $ 300. :) More power and measures!
Aerobary bought on Wiggle.ru. Carbon cheap. He led them on until set, because they do not know how to keep aeropozitsiyu and Simply drag this communion. :)
Naturally, that led all hung sensors, namely, the clock is transmitted cadence and developed speed throughout the workout. Sensors also from Polar (I bought in New York), working on Bluetooth. And therefore they can work with the phone, and Polar Beat application with which you can roll, run with the help of the iPhone, but do not swim, of course. That is, if you want to imagine the same data, as I have above. Polar Flow, cloud thing for training evaluation, I am extremely pleased. Benefit from it almost as much as from TrainingPeaks, but no monthly fee. At TP it just hells.
Price: Free
Throw in another application Polar Flow for clock synchronization over Bluetooth, and you will realize how lucky I am!
Price: Free
Swimming
Swimming, I bought a few points, because there is no ideal in this case, and simply rotating them. By the way, Antifog agent from Arena really works, and do not need to save it. Use only properly (instruction supplied there).
Readers of the previous series "My IRONMAN"May remember that at the start in Pescara I first put on a wetsuit, taken from a friend, but because it was a lot of adventures. This time I decided to exclude this accident. And prompted by the trainer at Wiggle (always look at first, you need it, because for me it was a revelation) was purchased gidrik orca S5. There are many others, so look carefully. Chosen for the dimension table itself and was at 100%. Very satisfied.
Run
A long time ago I'm running in warm weather in the adidas energy boost the first series. It accumulates in them for more than 1000 km and do not want to change. With the onset of winter and the icing usual trails bought a couple treylovyh crosses - Salomon Speedcross 3 and adidas Terrex Swift Climaheat (Reviewed here next week).
For warming the feet using taytsy adidas climaheat, the body heats up Nike jacket five years ago, donated by the same friend who gave gidrik.
At this messenger hoarder finish.
What's next?
If the comments you somehow will show you all of this is interesting, the publication will come out once a month. As long as I have a plan. In the following editions: drugs to strengthen the immune system, my news, monitoring progress, and the story of the stage of the construction, but To get two hours of the machine, and much more.