Ironman In November Instructions

Published 25 oct, 2011. 2:19 p.m. in General.

Ironman in November

 The Mountain Spirit Triathlon Club is pleased to present the Ironman in November Challenge.  

 The object is to complete an Ironman distance triathlon during the month of November.

 Over the course of the month you will use the attached log sheet to track your distances of swimming, biking and running. In order for a workout to be logged, there are minimums and maximums imposed on any given session. The minimum distances per workout are designed to keep you moving substantially toward the target (so that it’s doable in the timeframe) while still being enough of a workout that you will be benefiting physically. The maximums are imposed to keep the super jocks from completing the whole program in one weekend. The idea is to get you working our regularly – not overdoing it with monster sessions. While it’s fine to do sessions of different sport on the same day, you can’t stack sessions of the same sport on the same day. If you are truly driven, go ahead and see how many Ironman you can complete by November 30th.

 Here’s what you need to do:

 SWIM 3800 meters

 Over the course of the month you need to complete 3800 meters of swimming. This will be the easiest of the three to complete in the timeframe. The minimum swim that you can log is 475 meters (19 laps) which corresponds to 1/8th of the required distance. The maximum you can log in one session is 950 meters (38 laps) which corresponds to 1/4th of the required distance. One Masters Swim class will count as 950 meters. From this you can see that you will need 8 easy swims if you want to go with the minimum and only 4 swims if you are using the maximum to complete your distance.

 BIKE 180 kilometers

 Over the course of the month you need to complete 180km of cycling. This could prove interesting. Here are the options:

Bike Spin Class – one class will count as 24 km

Stationary Biking - 30 minutes (minimum) will count as 12 km

- 60 minutes will count as 24 km

- 90 minutes (maximum) will count as 36 km

Outdoor Riding will count for the actual km’s you ride (minimum 12km, maximum 36km)

 The minimum ride that you can log is 30min or 12km. The maximum ride you can log in one session is 1.5 hours or 36km. No, you can’t stack multiple bike sessions on the same day. Remember that the idea is to get you working out regularly – not just doing monster sessions. If you do only the minimum per session, it will take you 15 sessions of 30min each to complete the distance. That’s a lot of individual workouts, so you will most likely want to do a few longer rides mixed in to get the number of sessions down. Yes, we designed it that way so that you will push yourself to do some longer rides during the month – it’s good for you. The maximum you can log per session is 1.5 hours or 36km. This again will force the tough amongst us to do at least 5 bike sessions rather than one. So, what happens if you ride for 4 hours? You can log 1.5 hours, which we’ve decided will count as 36km.

 RUN 42.2 kilometers

 Over the course of the month you need to complete 42.2km of running. If you know your running pace, use that as your measurement. If not, we’ve arbitrarily decided to use 6 minutes per km as the pace. So, based on 6min/km, the minimum you can log in one session is 30 minutes or 5 km. The maximum that can be logged in one session is 60 minutes or 10 km. You can run outdoors, on the treadmill, around the upper promenade in the ice rink or do water running.

 At the end of the month we’ll be having a party to celebrate your achievement!

 Have fun, train healthy and enjoy the journey! We’ll see you at the Finish Line!