Date post: | 10-May-2015 |
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IRONMAN
An Endurance SportBy Sunil, Richard and Amit
It all started in 1979….
Swim 3.8 kms
Bike for 180 kms
Run 42.2 kms
And brag for rest of your life….!
History of Ironman• "Whoever finishes first, we'll call him the Iron Man." – John
Collins.• 1st Ironman event Feb 18th 1978.• Gordon Haller 1st person to earn the title with a time of 11
hours, 46 minutes, 58 seconds.• Hawaiian Ironman is regarded as an honored and prestigious
triathlon event to win worldwide.• Ironman Hawaii course record was set in 2011 by Craig
Alexander (Australia), whose winning time was 8 hours 3 minutes 56 seconds.
• Chrissie Wellington (Great Britain) set the women's course record in 2009 with a winning time of 8 hours 54 minutes 2 seconds.
35 years of IRONMAN
In 1989 and the battle called IronWar where Mark Allen finally beat “The Man” in the most famous head-to-head race in IRONMAN history. After winning his first IRONMAN World Championship, Allen went on to win five more….
Leg amputee Jim MacLaren proved that as an amputee he could not only finish the event, but that by going 10:42 with a prosthetic leg, he was in the top 20 percent in the race.
John MacLean of Australia became the first para-athlete to make all the cut off times and finish IRONMAN in 1997
• Won 76% of career events.• Finished on the podium 88% of the
time.• Won 200+ races around the world
since 1993.• Only person ever to be Olympic
Course + Ironman World Champion.• 12 Ironman Victories, more than any
other male.• Broken 8 hours in Ironman distances 4
times (Only man to break it more than twice)
• Five-time International Triathlete of the Year.
Chris McCormack
Craig Alexander – ‘Crowie’• Won the inaugural 70.3
Ironman World Championship• Won both the Half Ironman
and Ironman World Championships in the same year in 2011
• Three times World Champion at KONA
• Fastest time of 8 hrs and 3 minutes at KONA
• Dubbed as “Alexander the Great” and “King of Kona”
Chrissie Wellington
• 4 times Ironman World Championship
• Fastest times for Women at the World Championships year on year
• Fastest time of 8 hrs and 54 minutes at KONA
IRONMAN has its own Drama
The Famous ‘Team Hoyt’
The Famous Crawl
IRONMAN is for ‘Everyone’
IRONMAN is more than a Endurance event….
IRONMAN is a lifestyle….!
Triathlon DistancesName Swim Bicycle Run Notes
Kids of Steel 100–750 m 5–15 km 1–5 km Distances vary with age of athlete. See: Ironkids
Novice 300 m 8 km 2 km Distances vary, but this is a standard Novice distance course in Australia (often called enticer triathlons).
Super Sprint 400 m(0.25 mi)
10 km(6.2 mi)
2.5 km(1.5 mi)
Distances vary, but this is a standard Super Sprint course.
Sprint 750 m(0.47 mi)
20 km(12.4 mi)
5 km(3.1 mi)
For pool-based races a 400 or 500m swim is common.
Olympic 1.5 km(0.93 mi)
40 km(24.8 mi)
10 km(6.2 mi)
Also known as "international distance", "standard course", or "short course"
Half 1.93 km(1.2 mi)
90 km(56 mi)
21.09 km(13.1 mi)
Also known as "middle distance", "70.3" (total miles traveled), or "half-ironman".
Full 3.86 km(2.4 mi)
180 km(112 mi)
42.2 km(26.2 mi)
Also known as "long distance" or "Ironman Triathlon”
Sunil Menon
• Company – Microsoft• Position – Test Architect• Family
– Wife – Seema Menon– Children – Sradha Menon 10
years Sammit Menon 8 years
• Race Director Airtel Hyderabad Marathon 2011 & 2012
• 1st in 75km Bangalore Ultra Marathon 2012 time of 7:14
• Sri Lanka Ironman 70.3 2012 Finisher
Sri Lanka Ironman 70.3• Why was it special?• The Journey• D- Day• The Swim• The Bike• The Run• Lessons Learnt
Richard McDowell
• Company – Harsco Metals• Position – Global Design
Manager
• MetaMan Bintan 70.3 2012 3rd (30-34) 5:06
• Airtel Hyderabad Marathon 2012 2nd 2:59
• Hyderabad Heritage Marathon 2012 2nd 1:23
• Laguna Phuket Triathlon 2012• Phuket Ironman 70.3 2012
12th 4:53• Abu Dhabi International
Triathlon 2013
Bintan 70.3
Local wildlife
Bintan 70.3
Preparation
Bintan 70.3Body marking
Bintan 70.3
Pro Start
Bintan 70.3
a more leisurely start
Bintan 70.3Out of the water and still smiling!
Bintan 70.3
Out onto the bike
Bintan 70.3
Out onto the bike
Bintan 70.3
Bike leg done
Bintan 70.3
Mid-way through the run – still smiling!
Bintan 70.3
Obligatory sprint finish
Bintan 70.3
Obligatory sprint finish
Bintan 70.3
The aftermath
Bintan 70.3
Awards Ceremony
Bintan 70.3
The Medals
Bintan 70.3• Learnings– Realistic goals– Be prepared to adjust expectations to finish
instead of DNF– Slow by pre-race strategy might be fast on the
day– No new equipment on race day– Small time penalty for putting on socks might be
worth it– Hydration/nutrition– Staying in event resort convenience
Ironman Phuket 70.3
Calm before the storm
Ironman Phuket 70.3
Age-group start
Ironman Phuket 70.3
Into the waves
Ironman Phuket 70.3
Swim survived
Ironman Phuket 70.3
Out on the bike – getting aero early
Ironman Phuket 70.3
Out on the bike – before the rain
Ironman Phuket 70.3
Start of a nice cool run
Ironman Phuket 70.3
End of a rather hot run – looking determined
Ironman Phuket 70.3
Proven by the HRM – 194 BPM
Ironman Phuket 70.3
Target accomplished!
Ironman Phuket 70.3
Cooling down
Ironman Phuket 70.3
Happy Hyderabadis
Ironman Phuket 70.3
• Learnings– Be prepared for changing weather– Equipment functionality– Pre-race nutrition– No podium or top-10, but still qualified for Las
Vegas 70.3 World Championships
Abu Dhabi International
• Learnings– Swim in a straight line!
Abu Dhabi International
• Learnings– Don’t forget your lube!
Abu Dhabi International• Learnings– Swim in a straight line– Don’t forget your lube– Painkillers = bad idea– Pushing too hard = consequences later– Pre-race day hydration– Stay close to race event– Don’t miss race briefing– Not every race goes to plan!– Transition almost as important as other legs– Olympic gold medalists are fast!
Abu Dhabi International
With Gayathre – her first triathlon
Amit Samarth
• Profession – Public Health Professional• Professional goal – to be more
involved with programmes promoting physical activity
• Family• History in sports…
– Bodybuilding
– Black belt in Taekwondo
–Marathons
– Ironman
Past… Present…
Phuket Ironman 70.3
• Why was it special?• The Journey• D- Day• The Swim• The Bike• The Run• Lessons Learnt
• Why I do Triathlons?–Triathlete is a complete athlete. Has
to be good at all three sports
• Future goals for Ironman?–To do full ironman–Qualify for Kona World
Championship
• My favorite sport in Triathlon –Running
• What I like about Triathlon?–Triathlon needs a mix of physical
and mental ability and also needs a bit of courage
• What I hate about Triathlon?– Bike leg, presently I don’t have a equal
ground
Is Triathlon for me?
Training
All goals in the life are accomplished by a process and
discipline
Hard work can overcome lack of talent or skill or genetics
Secret is Belief
Doing it the right way- Swim (Sunil)
• Swimming Form– Hand entry, catch, pull, push, and recovery.– Drag– Streamlined posture– V-line entry– Swimming drills• Kick drill• Pull buoy drill• One arm drill• Catch-up drill• Fingertip drag
Doing it the right way- Bike (Rich)
• Cycling Form– Aero position comfort vs speed
Doing it the right way- Bike (Rich)
Equipment - Speed can be bought or earned
Doing it the right way- Bike (Rich)
Travel – arriving in one piece
Doing it the right way- Bike (Rich)
• Hydration– Convenient
and aerodynamic bottles
Doing it the right way- Bike (Rich)
• Nutrition– Fail to fuel – Fail to
perform at your best
Doing it the right way- Bike (Rich)
• Pacing– Information
to know when and how hard to push
– Efficient cadence
– Heart rate under control
Doing it the right way- Bike (Rich)
Heart rate - how long can you sustain an effort?Leaving some in reserve for the run
Doing it the right way- Bike (Rich)
• Power– True
reflection of effort output
– Very expensive
Doing it the right way- Bike (Rich)
• Power– Strain
gauges in crank spider
– Cadence sensor built-in
Doing it the right way- Bike (Rich)
• Power– Strain
gauges in rear hub + cadence sensor
– Cheaper but slightly less versatile
Doing it the right way- Bike (Rich)
Power- Truest way to measure even effort
Doing it the right way- Bike (Rich)
• Cycling Form– Spinning in circles– Relaxed + static upper body– Comfortable + aerodynamic position– Saddle height critical– Cadence to suit your strengths + distance– Drills• Cadence Workout• Hill training• Sprints from near stationary• Endurance + strength trained separately
Doing it the right way- Run (Amit)
• Running Form– Foot strike– Stride–Posture–Running drills• Butt kicks• Knee-ups
• Brick Workouts
How to get there?• Structured Training Plan– Register for a event. Set yourself a goal.– Motivation– Balanced Life– Avoid being under-trained– Avoid being over-trained
• Evaluate your strengths and weaknesses• Diet– You can’t “Eat What You Want”– Pre-training diet– Increase Protein Intake
• Core Strength Training• Get Started
Training Outline
• Orientation– 2 weeks of progressive training. Nothing too hard.
• Pre-Season– 20 weeks of building up strength and endurance.
• Competitive Season– 12 weeks of higher intensity training and racing. Focus
and sharp period.• Taper Period– 2 weeks. Time to relax, double-up your focus, and
execute on your race strategies.
Sample Training Week
Nutrition
Most important to stay healthy during
training
Eat small and frequent number of
meals avoid overeating
For protein – eggs and non-veg
For carbohydrates – depend on rice
and grains
Dry fruits
IRONMAN