Senior Project:Becoming a Half-Iron Man

Chris Bell

"Swim 2.4 miles! Bike 112 miles! Run 26.2

miles! Brag for the

rest of your life“-Iron Man trademark

“Life is achievement…Give yourself an aim, something you want to do, then go after it, breaking through everything, with nothing in mind but your aim, all will, all concentration, and get it”◦ -Ayn Rand

Waikiki Roughwater Swim Around-Oahu Bike Race Honolulu Marathon

Iron-Man History

Nutrition

Equipment

Training

Areas of Focus

Training Nutrition

Week of:◦ Small Meals, A LOT of them◦ Eat a LOT, but don’t overeat…

Morning of:◦ Breakfast 2.5 hours before (1000 calories)◦ Drink 5 minutes before

Pre-Race Nutrition

Race Nutrition

Healthy Returning to normal routine Replenish

Post-Race Nutrition

Swim Equipment

Bike Equipment

Training

Adopted Regimen: 3 Long Workouts/Week 1-2 Easy Workouts Ab Ripper 3 Times/Week Push-ups 3 Times/Week

My Training

Experience… Bike… Goggles Cramping

Difficulties

Success April 30th , 2011

"You can quit, and no one will care...but you will always know." -Cmdr. John Collins