The novice triathlon trains…

So, with five weeks until the novice women’s only triathlon in Newcastle on March 6 (http://sparkenbntriathlon.com.au/womens-triathlon/womens-triathlon/info) and with time to train limited I have done two short one-hour sessions which went like this:

Session 1: 30min ride, including six x 200m intervals on a slight gradient with 200m recoveries up Kilgour Ave, Bar Beach. This worked out to be roughly 25 seconds harder and 50 seconds recovery. 10min run x 20seconds hard:40sec easy at Empire Park. Ride to Merewether Oceans Baths for six-lap swim. Cruisy ride home.

Session 2: 20min ride, including 10 intervals at Townson Oval of 200m harder:200m easier. 10min run, consisting of 10 intervals x 20seconds harder:40sec easier. Easy ride to Merewether Ocean Baths for six-lap. Cruisy ride home.

 

30:30 sessions continued

I have found fitness to be a very personal thing. Everyone is different and will not like, nor see results, from the same exercise regime. Find what works for you and stick with it. Here are some more of my favourite sessions in a sample weekly fitness program:

Monday, January 18: 30 minutes easy cardio.Walk, cycle, swim, jog.

Tuesday, January 19: strength and cardio (set up two cones 30-40m apart. you will run up and back between these cones after each strength exercise below)

10 minutes continuous x [5 squats, run between cones, 5 push-ups, run, 10 lunges, run, 5 pull-ups/rows, run]

10 minutes x intervals. Do a continuous cycle of harder effort 10 seconds followed by easy effort 20 seconds

Repeat the first 10 minutes of the session.

Wednesday, January 20: stretch and core work or a yoga session

Thursday, January 21: Hill intervals (so much fun!)

Memorial Drive in Newcastle is perfect for this. Start at the bottom of Cooks Hill Car Park. The session comprises five intervals, getting shorter with each.

5 minutes hard effort uphill: 5min hard downhill; 4min up: 4min down; 3min up: 3min down; 2min up: 2min down; 1min up: recover down to start

Friday, January 22: 30min cardio of swim, cycle, easy jog, walk and 10min of core work.

Saturday, January 23: Time to relive your ’80s and ’90s aerobics days with a 30min strength and cardio circuit. Work each station 45 seconds then have a 15 second rest before moving on

  1. squats
  2. 10m running backwards then forwards shuttles
  3. push-ups
  4. skipping
  5. dead lifts
  6. mountain climbers
  7. rows/pull-ups
  8. step-ups
  9. run 20m shuttles
  10. hover

Sunday, January 24: 30min walk, cycle, rowing or swim

Five ways to keep your fitness goals going

Setting new goals is easy, it is keeping them that is hard.

You wipe the slate clean at the start of a new year and usually get into achieving a set of goals with much gusto. But as the weeks begin to click by and a bit of normality returns after the Christmas-New Year period then it can be hard to maintain the enthusiasm you started the year with.

But do not give up on yourself yet. There are plenty of ways to keep yourself motivated.

  1. Get a fitness diary. Start the week by writing down the sessions you plan to do that week and tick them off as you go. If you do not do a session make yourself put a big red cross through it.
  2. Enlist a friend. There is nothing like peer pressure to keep you on task where your fitness goals are concerned. Arrange to meet each other for some tough workouts and tell yourself you will be letting the other one down if you pull out.
  3. Enter an event. Doing this will keep you motivated to train as you will want to be prepared for it. It might be a running event, it might be a triathlon, it might be to play sport this year and be fir for it.
  4. Put yourself on a fitness points system (ie 10 points per session completed) and when you reach a certain amount of points reward yourself with something – maybe a massage or perhaps some new training gear.
  5. Turn up. Tell yourself you are going to at least turn up to your sessions, even if you do not feel like doing it. Once you are there, most times you will end up doing the session anyway.

Winter Workout Specials!!!

There’s no denying it – it’s getting really cold out there and chances are your motivation to train is waning with each drop in temperature. Never fear, fit-fy are here to help motivate you through the colder, ‘maintenance’ months of winter.

Train with fit-fy through the 13 weeks of winter (june 1-August 31) for either $25/week unlimited sessions, $10 per session or $250 for the season!!

Sessions are cross-training sessions, featuring a mix of strength, cardio, intervals, sand, hills, stairs, skipping, boxing and cater to all levels.

Meeting places are:

Monday, Bar Beach (meet on top of kiosk)

Tuesday, Merewether Baths

Thursday, Gibbs Brothers Oval, Rowan Crescent, Merewether

Friday, Bar Beach

Saturday, Gibbs Brothers Oval

All sessions are at 6am.

Contact Renee Valentine on 0412 610 211 or renee.fitfy@gmail.com for more information or to book your spot.