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Your monthly active life style webzine February, 2010
From the "IRONGEEZER" for "bOOMERS" - You Can Do It
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iRONbOOMER.COM
Modern Triathlon - February, 2010
IRONMAN HAWAII, a monthly series: History starting 1978.
Source: Ironman.com 1989 Triathlon giants Dave Scott and Mark Allen race neck-and-neck for 8 hours. After six previous attempts at the No. 1 spot, Allen finally overcomes the dehydration, exhaustion and technical problems that had beset him in earlier Ironman Triathlons; he breaks away from Scott with just 2 miles to go, winning in a record-smashing 8:09:15. Scott finishes 58 seconds later in 8:10:13. Both men break Scott's previous course record. Allen also sets a record marathon split of 2:40:04. Paula Newby-Fraser leads the women's field, breaking her 1988 course record by 5 seconds, to finish in 9:00:56. Newby-Fraser also breaks her 1988 run course record by 2 minutes. 1990 Silk sells Ironman to veteran Ironman triathlete Dr. Jim Gills of Florida. He forms the World Triathlon Corporation and starts the Ironman Foundation, a charitable organization designed to benefit the people of West Hawaii. The race course is altered to avoid airport traffic, adding a trip to the south end of Alii Drive ("The Pit"), and the Natural Energy Lab of Hawaii (NELH) Road. Mark Allen, racing in the absence of injured Dave Scott, overcomes heat and gusty headwinds to capture his second consecutive Ironman Triathlon World Championship, in a time of 8:28:17. New Zealand's Erin Baker captures her second Ironman title, placing 19th overall in 9:13:42. |
Cliff "Irongeezer" Eggink, age 73, during a multi-sport race. "If I can race, you can too."
On this 5 page webzine you will find the following: 10 minute at home workout – how to begin a running program
beginner basic swim tips – burn 130 calories in 12 minutes how to Measure your exercise intensity – 5K & 10K beginner run plan strength training in general – strength training for runners
yoga – half marathon training plan – half & full Ironman training plan how to train to cycle 100 or 200 miles – at home workouts
complete beginner sprint triathlon training plan
Your 7 EZ Steps to a Healthy Life for February Eat before grocery shopping. Choose a checkout line without a candy display. Make a grocery list before you shop. Buy 100% fruit juices over soda and sugary drinks. Stay active in winter. Play with your kids. Flavor foods with herbs, spices, and other low fat seasonings. Remove skin from poultry before cooking to lower fat content.
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At Home Strengthening Exercises What You Need to Get Started: 1. Floor mat 2. Free weights (two hand-weights between 3 and 15 lbs. each, depending on your level) 3. Bench 4. Consult your physician to make sure these exercises are appropriate for you. Doing these strengthening exercises should build up your muscle strength and bone density and increase your metabolism. Always perform the exercises in the order given and do the entire routine twice a week (should take around 40 minutes each time.) If time is a problem, try splitting the routine in half and doing the exercises 4 days a week. For instance, do the first half of the exercises on Monday and Thursday and the second half on Wednesday and Saturday. Perform each exercise in 2 sets of 12 repetitions with a short break in between, unless stated otherwise. 1. Chest Press Using a bench and hand-weights, lie on your back with the weights in your hand and upper arms in line with your shoulders. Using a slow, controlled movement, press your arms up to a fully extended position, then back down to the starting position. 2. Row Start by placing your right hand and right knee on a bench with your left foot on the floor and left hand hanging down with a hand-weight. Your back should be flat and parallel to the ground. Slowly pull the weight up to your shoulder and squeeze your shoulder blades to finish. With control, return to the starting position. Repeat on the opposite side. 3. Abdominal Crunch Lie on your back with your knees bent and feet on the floor. Cross your arms across your chest with your hands on opposite shoulders. Look up at the ceiling to keep your neck relaxed. Slowly contract your abdominal muscles to lift your shoulders off the floor and hold the crunch for a 2-count. Then relax your shoulders back to the floor. Begin with 12 repetitions, but build up to 20. **For additional resistance, move your hands up beside your ears with your elbows out to the sides. Place your feet up on a bench or sofa. 4. Side Crunch Start as you did for the abdominal crunch, lying on the floor with your knees bent and arms across your chest with hands on opposite shoulders. Again look at the ceiling and keep your neck relaxed. Contract your abdominal muscles and lift your shoulders off the floor, but twist so your right elbow goes toward the left knee. Relax back down to the floor. Do 12 reps in each direction. **For additional resistance, move your hands up beside your ears with your elbows out to the sides. Place your feet up on a bench or sofa. 5. Biceps Curl Sit on a bench with your legs spread apart. Place your right elbow inside your right knee with the hand of that arm resting on the top of the opposite leg. Your left hand holds the weight and the arm starts straight (just inside the left knee). Slowly bend it up until the weight is up at the shoulder, then return to the starting position. Repeat the set on the other arm. 6. Overhead Press Stand with your feet shoulder-width apart with your knees slightly bent. Hold the hand-weights in your hands beside your shoulders (if you use a single bar, it should be resting across the top of your chest). Using slow control, extend your arms straight up overhead, without locking your elbows. Then bend your elbows and return to the starting position. 7. Tricep Dips Sit on the edge of a bench with your hands on the edge next to your buttocks. Slide your butt forward off the edge of the bench, bend your arms and drop your body down until your elbows are almost at 90 degrees. Then lift your body back up (but don't return your bottom to the bench until you've completed all 12 repetitions). For an easier option, keep your feet on the ground with your legs bent. The intermediate option would have your legs straight out in front of you. The most challenging position is elevating your feet on another chair or bench. 8. Lunge Start by standing with both feet together. While maintaining a tall posture, take a giant step forward while bending your forward knee (but don't push your knee beyond your foot). Then press forcefully off your forward leg to return to your starting stance. Alternate 10 reps on each leg. **To increase resistance, hold light dumbbells. Source: PBS. Exercise. These exercises will be posted here thru 2011. Refer to them as often as needed. Tell a friend.
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Your 10-Minute Cardio Blast To get the most out of 10-minute cardio workouts, you want to focus on working harder than usual. The following workout offers some ideas for how you can work hard during the time you have. 1 minute - Brisk walk or march in place 1 minute - Light jog outside, around the house or in place 1 minute - Jumping jacks 1 minute - Long jumps - jump forward, landing with both feet 1 minute - Light jog 1 minute - Jumping jacks 1 minute - Squat and kick, alternating legs 1 minute - Light jog 1 minute - Long jumps 1 minute - Brisk walk to cool down If you're feeling creative, make your own workout using some of the activities listed below. Each exercises will burn about 100 calories (depending on your weight, fitness level, and intensity) in 10 minutes: Running - 1 mile Jumping rope Stepping - 30 steps per minute, 7 inch step Cycling - 13 mph High-impact aerobics Running up stairs Circuit training Calisthenics - pushups, jumping jacks, plyometric jumps and kickboxing-type moves
Source: About.com
Blast 130 Calories in 12 Minutes
This challenging circuit was designed by Eric Von Frohlich, founder of Roadfit in New York City,
to sculpt all your major muscles while improving balance and coordination. What you need: A jump rope (that's it!)
The Workout
Minutes
0:00-1:00 Warm up with jumping jacks.
1:00-2:00 Quick feet push-ups: Run in place as fast as you can for 5 seconds, then drop to the floor and complete one full push-up; repeat.
2:00-4:00 Cardio drill: jump rope.
4:00-5:00 Skater lunge: Standing with feet hip-width apart, bend right knee 90 degrees and place it behind left foot. Return to start and repeat with opposite leg.
5:00-6:00 Reverse crunch: Lie on back with knees bent, feet lifted and arms at sides. Using your abs, lift your hips off floor; lower and repeat.
6:00-8:00 Repeat cardio drill.
8:00-9:00 Mountain climber: Get into a full push-up position and bring one knee toward chest. Switch feet back and forth as quickly as you can, keeping palms on floor.
9:00-10:00 Squat jump: Stand with feet shoulder-width apart, arms at sides. Squat down, then jump up explosively. Land softly into squat position; repeat.
10:00-12:00 Repeat cardio drill. Originally published in FITNESS Magizine.
These blasts will be posted here thru 2011, refer to them as often as you like.
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Prepare for a Long Charity Bike Ride? Training Schedule.
6 Months Prior to Event Get into a routine of exercising regularly.
Take the time to get your overall fitness levels up either walking, swimming or cycling Aerobic Train 3 days a week , 30-35 minutes per session
1 x 5 mile cycle rides (per week)
1x 15 mile cycle ride in the month 5 Months Prior to Event Building a strong foundation of fitness
3x 40 minute aerobic sessions every week
1 x strength training
2 x 5 mile cycle rides
1 x 10 mile cycle rides 4 Months Prior to Event Build your endurance and strength
3 x 45 minute aerobic sessions every week
2x strength training
2 x 7 mile cycle rides, including hilly terrain
2 x 20 mile cycle ride
1 weekend of cycling in the month – 2 hours on the Saturday & Sunday 3 Months Prior to Event
You will be focusing on training both mental and physical aspects of yourself Try to cycle to and from work each day (5 hours in total) or workout for 4 hours a week
2x cross training, resistance training or spinning class evenings per week
2 x 15 mile cycle rides
1 x 25 mile cycle rides
2x Strength training 2 Months Prior to Event Continue to build you mental and physical endurance and strength
1 weekend back to back cycling, 4-5 hours on Saturday/ 3 hours on Sunday
Other weekends 1-2 hour cycling on each day
Continue cycling to and from work each day (5 hours in total) or workout for 4 hours a week
1 x 35 mile cycle ride 1 Month Prior to Event Maximize your training to give you that extra endurance and strength which you will need
1 weekend back to back cycling 5-6 hours on Saturday AND Sunday
Other weekends 1 x 4 hour cycle on one day
Total 50 miles in one cycle ride
2x cross training, resistance training or spinning 1 Week Before Departure Take it easier 3 x 10 mile cycle rides Training Program Explained
• Aerobic Training – can include running, cycling, swimming, cross-country
running, speed walking etc., for a minimum of 3 minutes per session
• Strength Training – should include exercises working mostly on upper
body strength. Include exercises for arms, shoulders, back and
abdominals. Each exercise should include 3 sets of 10-15 repetitions
(reps) sp that muscle failure occurs on the last set. You do not have to join
a health club to get a good strength work out – you can do sit ups and
press ups at home.
• Recreational Exercise – is any form of fun exercise that you enjoy. Can
include climbing, trekking, dancing, canoeing etc.
• Spinning – Indoor cycling using a stationary bike in a class setting.
Instructor leads the class through routines including hill climbs, sprints and
interval
Training Achievement
6 Months to go……………
I have successfully completed 15 miles (24km) of cycling
5 months to go……………
I have successfully completed 20 miles (32km) of cycling
3 months to go ……………
I have successfully completed 25 miles (40km) of cycling
2 months to go ……………
I have successfully completed 35 miles (56km) of cycling
6 weeks to go……………….
I have successfully completed two days of cycling, of at least 25 miles (40km)
each day
4 weeks to go ……………….
I have successfully completed two days of cycling, of at least 35 miles (56km)
each day
3 weeks to go………………….
I have successfully completed 50 miles (80km) of cycling
2 weeks to go……………………
I have completed two consecutive days of cycling 45 miles (72km) each day. If it is no practical to ride to work, try to pick up the mileage some where else during the week.
Source: cyclecoastarica.com Will be posted here thru 2010, refer to this plan as often as you like.
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The Irongeezer, at age 72, during Ironman Arizona, 2008
70.3 Half Iron Distance Training Plan
Before starting this 12 week training plan, we were working out six days per week. Our physical conditioning was at a level where we could swim 4000 yards or more without stopping, bike 100 or more miles per day, and complete a 26.2 mile marathon.
This plan is a record of what the "Irongeezer & "Irongeezelle" did. We are not recommending that you follow this plan. Your plan is up to you, your doctor, and your coach.
If you are having trouble completing a week, just repeat it until you feel you are up to speed. This plan will be posted here thru 2010, refer to it as often as you like.
| Week | Swim yds | Bike mls | Run mls | Walk mls | Weights minutes | | 1 | 5200 | 90 | 14 | 6 | :80 | | 2 | 6000 | 100 | 14 | 0 | :65 | | 3 | 6500 | 94 | 15 | 3 | :30 | | 4 | 6500 | 112 | 15 | 4 | :70 | | 5 | 8500 | 130 | 17 | 5 | :50 | | 6 | 4500 | 80 | 26 | 5 | :30 | | 7 | 7500 | 200 | 14 | 0 | :20 | | 8 | 8200 | 105 | 21 | 5 | :30 | | 9 | 6600 | 90 | 9 | 5 | :15 | | 10 | 2500 | 56 | 10 | 5 | :15 | | 11 | 1000 | 15 | 4 | 2 | :00 | | Race | 2100 | 56 | 13.1 | | |
A full 140.6 Ironman plan is on the "Get Stronger" page of this Webzine. **
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Always clear your exercise program with your doctor.
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