Qwik Kiwi training notes
Training for the Contact Scorching Triathlons can be fun and achievable for all, and it doesn’t need to consume your life. These training programmes are designed around having up to 1hr training time on some week days with a little more on week ends, this includes time to shower after the work out.
Medical Considerations
If you answer ‘yes’ to any of the following questions, then you should seek a clearance from your doctor before beginning any training programme.
- Are you over 35 years old?
- Have you ever had heart or other medical conditions?
- Are you currently taking any medication?
- Are you pregnant?
- Has a doctor ever advised you against exercising?
- Exercised for less than 30min a day, 3 times per week over the last year?
Injuries/Illness
If you get ill or injured it is better to take some time off training to allow your body to recover. If you try and train through an injury or illness you will end up making the injury worse or become over trained and being forced to take a break from training. During this forced break you will lose more fitness than if you take a small amount of time off training to recover.
Training Terms
Brick A session in which you combine both cycling and running into a single session. This simulated a duathlon and allows your body to adapt to running having been cycling, which is more difficult than cycling after running.
This is an interesting experience the first time you try this but after time your body will adapt to it and hence it’s importance in the programme.
Flexibility Training Flexibility is an important component of fitness that is often neglected. Spend 30min at least once a week stretching every muscle group in the body. Hold each stretch for 20-30sec. Once you have stretched the whole body, work through any area’s that are still tight to complete the 30min. Substiting a Pilates or Yoga session in here is also suitable. Check out the ACC site for some stretches to include in your workout.
Borg 2-3 The Borg scale is a scale of 0 through to 10 rating how intense the exercise is. Borg 2-3 can also be described as conversation pace, an intensity that you can maintain a conversation with any training partner with out
getting out of breath.
After Training
After training you should consume a high carbohydrate snack. This will help to replace muscle glycogen (energy) that you have used whilst exercising. Suitable snacks include muffins, cereal, sandwiches and fruit.
After training it is very important that you take the time to stretch your muscles, especially those that you have just been working. You should spend a minimum of 10min stretching. Stretching helps you to maintain an injury free
body, improve recovery from the training, decreases muscle soreness and reduce stress. Each stretch should be held for a minimum of 15-20sec (if not more) to ensure you get the maximum benefit from the stretch,
Good luck with your training for the Contact Energy Scorching Triathlons. If you have any questions feel free to drop me an e-mail on ray@qwikkiwi.com and don’t be afraid to come up and say ‘Gid’day’ at one of the events
Race hard and race smart.
Regards,
Raymond Boardman
PGDipSportMed, PGCertSc, BSc, DipSptSt
Training programs supplied by QwikKiwi
‘Training for excellence, with excellent training’
Raymond Boardman
PGDipSportMed, PGCertSc, BSc, DipSptSt
Email: ray@qwikkiwi.com
Mobile: 021 FIT-RAY (021 348-729)
