Project T

Train Smart not Hard.

In preparing for the elusive Ironman, sacrifices has to be made on top of my other personal goals for 2010. By taking on a long-term goal, there are other key areas and skills I'd like to pick up as part of the training.

this means adopting a Minimalist approach, taking the law of diminishing returns (80/20) tp great considerations and being smart about it. http://tiny.cc/v4yk5

The Ironman consists of 3 legs:
The Swim (3.8km), the Bike(180km) and finally the Run(42.195km).

the problem with training for such event is cultivating a training plan and good training habits.

For the swim leg, working out harder and longer is not always the right answer for your performance. Technique is No 1 which will be my focus through online videos (Ian Thorpe) and swimming equipments to improve technique and build strengths such as using Speedo Tech Paddles, pull buoys and kickboards

Program: Subscribing to a well devised workout from effectivewaterfitness.com http://tiny.cc/eqih8

Aa 5 day/wk over 4 week program (I'm expanding it to 8 weeks giving me a weeks break to review before my trip back Malaysia)

Time required: Approx 90mins/session, 7 1/2 hours /wk

You can't manage what you don't measure, so I'll be tracking improvements along the way. http://tiny.cc/vql0y

so i spoke about other areas and skills to learn along the way earlier. For the swim leg, these are:

* Improve technique across Freestyle and Breastroke (body position, breathing, arm stroke, body rotation, leg kick)
* Swim the Butterfly
* Improve on lung capacity
* Proper use of Tennessee, dolphin kick and flipturns http://tiny.cc/qxpdt
* Prepare for Open water tri-swim http://tiny.cc/ps8uz
* Complete a Lifeguard Training and First Aid if applicable (short course)
* Able to swim without goggles (after LASIK)

Which hopefully gets me to the next phase of overcoming motion sickness (http://tiny.cc/65no5) with the PUMA method and getting on to SCUBA.

Future:
Get a swim coach to correct and improve technique
Watch videos for Tri changeovers


Moving on to the Cycle leg, I've invested on a 2010 Giant TCR Advanced 1 full CF bike to start training.

yet to find a good unobstructed route apart from Beach Rd.

Over the next few days, I'll be getting my hands on:
1) foot pump for road bike http://tiny.cc/uwl8r
2) cyclocomputer that measures pedaling cadence, speed and odometer - http://tiny.cc/2wgrw (Cateye Strada Cadence) or http://tiny.cc/xshgt (without Cadence)
3) rear light for early or night riding
4) emergency repair kit
5) bicycle carrier if feasible

Training Program:
Cycle to work 2 days a wk (weather dependent)
SPIN classes 5 days/wk
1 Outdoor cycling 60km (Beach Rd, bike trail to Frankstron)

Future:
Join cycling group and ride events

Time required: 8 hours/wk

For the final leg, the run and what i consider most difficult of them all.

Marathon running requires not only enduranc build-up but conditioning of the body and legs to handle the distance.

To gauge my level to handle progressive improvements, the plan is to register for a few running events prior to Ironman Langkawi.

San Francisco Marathon - July 25th
Shepparton Half Ironman -Nov 14th

Training program:
Every alternate day to cycling to work is a 2 lap around Albert Park in the morning

Time required: 3 times on weekdays (an hour each) and 1 time on weekends (15km) 4 1/2 hours

Total training time: 19 hours / wk


Nutrition
Follow Kathy's tips from the workshop, and Biggest Loser trainer Michelle Bridges cookbook for healthy eating followed by a 14 day Detox program before June.

A point to remember: When it comes down to weight management and better health, food is more important than exercise.

weight loss is 70% diet nd 30% exercise.

Exercise is good for muscle tone and increasing your metabolism rate and helps burn calories but its ultimately what you eat that gets you where you want to be. calorie deficit or count is key to weight control.

Some key facts on weight management
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Take responsibility of my own nutrition and break those old habits!

Confidence in the kitchen is the key to weight management. Low calories and high in flavor. Dieting is not sustainable.

Habits are learned and can be unlearned

some maths:
For guys: avg 1300-1800 calories / day. 3 meals each around 400-500 calories plus 1 or 2 snackts at around 200 calories.

1 calorie = 4.2 kj

To lose 1 kilo a week, you need to have a deficit of ard 7500 calories.

Part 1: Counting the Calores and Getting Organized in the Kitchen
GH = Good Habit.

GH: Have breakfast. a nutritious, low GI carb early meal sets us up for a successful day.
GH: Wholefood whenever possible (food that looks as close to its natural state)
GH: Never have dessert. End of story. Take control of your choices
GH: Eat Regularly.
GH: Don't get so hungry that you make poor food choices.

Calorie counting:
Large Avocados: 500 calories each!
Cashew nuts: 10 calories
Vegetables: very low calorie. have as much as you want
Fruits: can add up significantly. have 1 or 2 each time.
Salad dressing: can turn a healthy meal into calorie-fest

Part 2: 9 Week Menu Plan to develop eating habits that last a lifetime :) hopefully

Strength conditioning:
Ability to do 12 pull-ups, 70 push-ups, 3 handstand pushups
Prime weight of 69kgs and BMI in the median category of normal
Work on abs

Boxing sessions and do super-sets