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Ironman in November - Instructions - START NOV 1
Happy Halloween....and....
Congratulations!
You’re signed up for an IRONMAN !!
"There's an Ironman in November? In Nelson?" Yup, and you’re in. We signed you up!
3800 meter swim
180 km bike ride
42.2 km run (yes, a full marathon)
No worries, we know you can do it. And besides, it's free and you’re already signed up!
The Mountain Spirit Triathlon Club is pleased to present:
The 6th Annual Mountain Spirit:
"Ironman in November"
Didn’t think you would ever be doing an Ironman? Well, we saw it in you all along and that’s why we signed you up. Now is your chance to do it. Here’s how it works.
You’re going to nibble your way through the distances over the course of the month in comfortable bite-sized chunks (I’m sensing a sigh of relief....).
You are going to SWIM 3800 meters over the course of the month by logging a minimum of 475 meters to a maximum of 950 meters per swim session (that’s 19 laps to 38 laps of swimming in any given session). And/or you can also attend a Masters Swim class and that will count as 950 meters towards your total. So on any given day you can log a maximum of 950 meters of swimming for that day (even if you swam more - log only 950). There’s method to this madness – read on.
You’re going to BIKE 180 km by logging 24 km for every hour of stationary biking and/or for one bike Spin Class. Add on any actual outdoor mileage (mountain or road). Minimum you can log per session is 12 km or 30 minutes – the maximum you can log in any given bike session is 36 km or 1.5 hours. So on any given day you can log a maximum of 36 km of biking. Yes, there's a reason for this....we'll get to that in a minute.
You’re going to RUN 42.2 km (yes, a full marathon) by logging 5 km for every 30 minutes of running. You can run on the treadmill, outdoors, around the upper promenade at the ice rink or do water running. Minimum per session of 5 km or roughly 30 minutes – maximum of 10 km or roughly 60 minutes in a given session (based on our arbitrary decision to use 6 min/km as the average pace – if you know your actual pace, use that instead). So the most you can log on any given day is....yes, you guessed it, 10 km of running.
What's all this talk about "logging"? Well, to make it easy for you to track your workouts and your progress we've prepared ‘Ironman in November’ log sheets that we be emailed out shortly.
(or you can just jot down your milege on a napkin or any other available surface - as long as you record it)
"This is nuts!" Yup, but that’s why you love us.
OK, the method to the madness: The minimum distances per workout are designed to keep you moving substantially toward your goal (so that it’s doable in the timeframe) while still being enough of a workout that you will be benefiting physically. It's also designed to keep you working out regularly through the month since it can be a bit of a challenge getting motivated in November! 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.
So, how hard is this going to be? Well, if you go with the minimums you can log per workout, the most it will take you is 8 swims of 475 meters, 15 bike rides of 30 minutes (or 8 spin classes) and 8 runs of 30 minutes and 1 run of 15 minutes over the course of the month. Very achievable really. Ahhhh…I can already see you packing your gym bag! And yes, you can do any combination of swim, bike or run workouts on any given day. Just not more than the daily maximum for any individual sport.
Based on the maximums you can log per workout, the Type A's (we know who you are...) will only need to do 4 swims, 5 bike rides, 4 runs of 60 minutes and 1 run of 15 minutes to complete the distance. So, you completely super type A folks will be done pretty quick!
OK, what are you waiting for? Get down to the gym and get to it! You’ve got 30 days. We'll have a Finish Line Party (of course!) to celebrate your achievement! We may even have treats and prizes too – details to follow!
Have fun, train healthy and enjoy the journey! We’ll see you at the Finish Line!
