Don't Forget our 'Getting to know the event' FREE Seminars:
You are welcome to bring along friends & family.
Where:
Kapiti community Centre, Ngahina St, Paraparaumu - FREE
Saturday Morning Group training - Raumati Beach pool carpark
Coaches Andrew Smith & Lynley Brown will take you through skills and training in a safe group environment. A great way to meet potential training buddies, other participants and have fun while you are doing it! - every Saturday until event day.
Where: Raumati Beach Pool carpark, Raumati
When: Saturday Mornings
Time: 9:00am - 10:00am
Cost: $5 donation to cover coaching
What: Different focus each week -
Swim Practice days
• 1st & 8th February 2012 - Wednesday Nights - FREE
• These give you the opportunity to practice your sea swim (with lifeguards present).
• It is also a good time to ask questions, view event Merchandise & get practical tips and support from others.
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• Assemble outside the Raumati Swimming Pool 6.15pm ready to start at 6.30pm. You can get changed at the swimming pool. You may also choose to familiarise yourself with the cycle and run/walk course - download the map as there will not be volunteers or marshalls on these sections on practice nights. You will also need to ensure your bike is secure if you then chose to do the run/walk.
Epic Swim - Taupo - January 14/15th 2012
Next year will be the third year the State Epic Swim event has been running at Lake Taupo, and we are expecting it be even bigger and better next year due to being the same course as Ironman where many will test out the course. It promises be a fun carnival atmosphere with a local radio station present and lots of spot prizes for those competing.
check www.epicswim.co.nz for details
Swim Training - Pool:
Raumati Swimming Pool is very keen to host Women Triathletes in training for swim tuition & lap swimming. If you think you would benefit from some poolside swim training with a small group then this may be the perfect motivation. For more info & bookings please contact Raumati Pool at 04 296 4787. Otaki Pool 06 364 5542.
•3 x 30 min stroke correction one on one: $50
• Fitness Classes 2 x daily - Monday, Tuesday, Wednesday : 7.30am - 8.15am & 9am - 9.45am (night classes on application) : $7 per session
Group Core Training:
If you like the idea of low key group exercise with a friendly bunch of people then this could be for you. Clay Mosen a personal trainer at cityfitness is for the 7th year offering core training at Waikanae Park on a Monday evening from 6pm starting February 2012. This is a not really a cardiovascular based class although there is the occasional jog involved. It's a programme aimed at giving you all over body strength & conditioning to help you with any sport or just everyday well being. Stronger core means having less injuries, and having a stronger back. This class is suited for anyone who would like to improve on. Come along with your family & friends.
Contact clay: M: 021 345 120 E: fightingfitandhealthy.co.nz
•Stronger abs,
•Toned body.
•Stronger all round body.
I can highly recommend these sessions....and let's be honest, it's stuff you just don't do on your own! All abilities catered for, new participants welcome! For more info click here. Students are half price!
Group Rides:
Avanti Plus Wellington have regular weekend women's only training group rides.
Think they are 8am departures from the Wellington Avanti Plus store. But would pay to call the store and check before you plan to turn up.
Nothing official up here in Paraparaumu as yet....perhaps a group of you could get something started....?
10 week Training Programme:
The following programme is based on three training sessions per week of cycling, swimming and running/walking and is a guideline only. Remember to warm up before training and stretch afterwards.
The schedule is for ten weeks - it could be started as late as immediately after Christmas. If you begin earlier you could do each week twice, or repeat the week 5-6 programmes several times.
Keep one day each week free of training.
Week 1
3 x swim 100 m
3 x run/walk 20 mins
3 x cycle 20 - 30 mins
Week 2
3 x swim 150 metres
3 x run/walk 20 mins
3 x cycle 20 - 30 mins
Week 3
3 x swim 200 metres.
- Session 1 do 1 slow length, 1 fast length, 2 slow, 2 fast 1 slow, 1 fast
- Session 2 swim 200 metres non stop.
- Session 3 1 fast 1 slow length.
3 x run/walk 20 mins
3 x cycle 30+ mins
Week 4
3 x swim 300 metres as in Week 3
3 x run/walk 25 mins
3 x cycle
- 1 session easy 35 mins +,
- 1 session 20 mins fast,
- 1 session 1 km fast 1 km slow
Week 5
3 x swim 400 metres. Sessions as per week 4
3 x run/walk 30 mins
3 x cycle as per week 4
Week 6
3 x swim as per week 5. After one session change quickly into cycle gear and do an easy 30 min ride
3 x run/walk:
- 1 session immediately after an easy cycle
- 1 hard for 1 km easy for the next
- 1 session 40 mins easy
3 x cycle:
- 1 session straight after the swim easy for 12 km
- 1 session 1 km easy 1 km fast
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-1 session 35+ min
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Weeks 7-9
Try and get in a sea swim if you cannot get to a practice session.
•Combine more sessions to get used to transitions.
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•Work out exactly what you need in the transitions like a bucket of water etc. in the swim/bike transition.
Week 10
The week before the event
Take it easy this week
Do one run/walk, one swim, one bike ride, and do these early in the week so you are rested for the Sunday of the race.
