Congratulations!!!

Three friends undertook the ardous rite of passage in hot and hilly Langkawi on 23 Feb and emerged as newly minted Ironmen!

They did an awesome race, testiment to the months of training they had invested and sacrifices they had made over the past year.

Congratulations to Jie Xiang, Wesley & Marcus - You Are an IRONMAN! :-D

Jie Xiang's timing:
Swim: 1.20
T1: 9min
Bike: 6.04 (Av spd 29.7km/h)
T2: 13min
Run: 4.50
Total: 12.37

Wesley's timing
Swim: 1.23
T1: 6min
Bike: 6.23 (Av spd 28.2km/h)
T2: 9min
Run: 4.56
Total: 12.58

Marcus' timing
Swim: 1.34
T1: 8min
Bike: 6.37 (Av spd 27.2km/h)
T2: 8min
Run: 5.59
Total: 14.28

Adaptation of Aerobic Training

Abstract: The highlighting of adaptative benefits of working out at aerobic zones

Definition - Aerobic zones 60-80% max Hr. (220-age)

When doing work out at 60-80% mHr. Zones, the benefits of your training include

• Increased Stroke Volume - stroke volume is critical because it is a key component of cardiac out put [ Cardiac output (Q) = Hr x Stroke Volume (SV) ] there fore with higher SV, you are increasing the gross cardiac output
• Improvement in O2 transport - this is due to adaptations such as, increased arterial and venous efficiency(arteries become more "stretchy"
• Increase in blood volume
• Increase in capillary density (more pipeing in your engine)
• Improved metabolization of fat (due to adaptations such as increased enzyme concentration or increase amts of NAD and FAD which are iron protein carriers)
• Metabolic adaptations ( enzymes, co enzymes concentration and quantity are increased, larger amt of ATP stored in muscles)

Periodization (The basics)

Abstract: Debunking myths of the no pain no gain saying

In all training, there should be

• Preparatory period
• transition period
• competition period
• transition period

In essence, speed work should only be done during the competition period (which lasts a maximum time of 1month)

Preparatory period should include, training for strength (gym workout), Slowly increasing volume of training, retaining workout at very low intensity 60-70%max Hr.

Transition period is where you do aerobic treshold work, preferably at a level slightly lower then lactate inflection point (point where lactate in blood increases exponentially). At this stage, it is most recommended to work out at 70-80%max hr

-------------

Depending on the type of race, the greatest challenge is deciding how much time should be spend in the preparatory and transition phase. more often then not, Singaporeans train way past this limit resulting in injury, overtaining illness, psychological burnout.

Periodization (The basics)

Periodization (The basics)

I'm losing weight but not losing fat, or am i?

Here is the scenario,

A male triathlete who has 25% body weight and weighs 80kg's wants to have a 10% body fat. What is the target body weight?

Answer is 66.7kg

do some calculations first, then look below



here is how its done,

Fat free body mass = 80kg x 0.75 = 60kg

target body weight = 60kg x 1.1 = 66kg

Therefore, if you have lost weight, but fat percentile remains the same, do not lose heart! you are doing fine. All you have to do is maintain your RM (resting metabolic rate)


-Bernard