Ironman 15th March

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Ironman 15th March

  1. 1. IRONMAN An Endurance SportBy Sunil, Richard and Amit
  2. 2. It all startedin 1979….
  3. 3. Swim 3.8 kmsBike for 180 kmsRun 42.2 kmsAnd brag for rest of your life….!
  4. 4. History of Ironman• "Whoever finishes first, well 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 womens course record in 2009 with a winning time of 8 hours 54 minutes 2 seconds.
  5. 5. 35 years of IRONMAN
  6. 6. In 1989 and the battle calledIronWar where Mark Allenfinally beat “The Man” in themost famous head-to-headrace in IRONMAN history.After winning his firstIRONMAN WorldChampionship, Allen went onto win five more….
  7. 7. Leg amputee JimMacLaren proved that asan amputee he could notonly finish the event, butthat by going 10:42 with aprosthetic leg, he was inthe top 20 percent in therace.
  8. 8. John MacLean ofAustralia became thefirst para-athlete tomake all the cut offtimes and finishIRONMAN in 1997
  9. 9. Chris McCormack• 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.
  10. 10. 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”
  11. 11. 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
  12. 12. IRONMAN has its own Drama
  13. 13. The Famous‘Team Hoyt’
  14. 14. The FamousCrawl
  15. 15. IRONMAN is for ‘Everyone’
  16. 16. IRONMAN is more than a Endurance event….IRONMAN is a lifestyle….!
  17. 17. Triathlon Distances Name Swim Bicycle Run NotesKids of Steel 100–750  m 5–15 km 1–5 km Distances vary with age of athlete. See: IronkidsNovice 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 10 km 2.5 km Distances vary, but this is (0.25  mi) (6.2  mi) (1.5 mi) a standard Super Sprint course.Sprint 750 m 20 km 5 km For pool-based races a 400 (0.47 mi) (12.4 mi) (3.1  mi) or 500m swim is common.Olympic 1.5 km 40 km 10 km Also known as (0.93  mi) (24.8  mi) (6.2  mi) "international distance", "standard course", or "short course"Half 1.93 km 90 km 21.09 km Also known as "middle (1.2  mi) (56  mi) (13.1  mi) distance", "70.3" (total miles traveled), or "half- ironman".Full 3.86 km 180 km 42.2 km Also known as "long (2.4  mi) (112  mi) (26.2  mi) distance" or "Ironman Triathlon”
  18. 18. 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
  19. 19. Sri Lanka Ironman 70.3• Why was it special?• The Journey• D- Day• The Swim• The Bike• The Run• Lessons Learnt
  20. 20. 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
  21. 21. Bintan 70.3 Local wildlife
  22. 22. Bintan 70.3 Preparation
  23. 23. Bintan 70.3Bodymarking
  24. 24. Bintan 70.3 Pro Start
  25. 25. Bintan 70.3 a more leisurely start
  26. 26. Bintan 70.3Out of thewater andstill smiling!
  27. 27. Bintan 70.3 Out onto the bike
  28. 28. Bintan 70.3 Out onto the bike
  29. 29. Bintan 70.3Bike leg done
  30. 30. Bintan 70.3Mid-way through therun – still smiling!
  31. 31. Bintan 70.3Obligatory sprint finish
  32. 32. Bintan 70.3 Obligatory sprint finish
  33. 33. Bintan 70.3 The aftermath
  34. 34. Bintan 70.3 Awards Ceremony
  35. 35. Bintan 70.3 The Medals
  36. 36. 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
  37. 37. Ironman Phuket 70.3 Calm before the storm
  38. 38. Ironman Phuket 70.3 Age-group start
  39. 39. Ironman Phuket 70.3 Into the waves
  40. 40. Ironman Phuket 70.3Swim survived
  41. 41. Ironman Phuket 70.3Out on thebike –gettingaero early
  42. 42. Ironman Phuket 70.3 Out on the bike – before the rain
  43. 43. Ironman Phuket 70.3 Start of a nice cool run
  44. 44. Ironman Phuket 70.3End of arather hotrun – lookingdetermined
  45. 45. Ironman Phuket 70.3 Proven by the HRM – 194 BPM
  46. 46. Ironman Phuket 70.3Targetaccomplished!
  47. 47. Ironman Phuket 70.3Cooling down
  48. 48. Ironman Phuket 70.3 Happy Hyderabadis
  49. 49. 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
  50. 50. Abu Dhabi International• Learnings – Swim in a straight line!
  51. 51. Abu Dhabi International• Learnings – Don’t forget your lube!
  52. 52. 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!
  53. 53. Abu Dhabi International With Gayathre – her first triathlon
  54. 54. Amit Samarth
  55. 55. • 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
  56. 56. Past… Present…
  57. 57. Phuket Ironman 70.3• Why was it special?• The Journey• D- Day• The Swim• The Bike• The Run• Lessons Learnt
  58. 58. • 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
  59. 59. • 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
  60. 60. Is Triathlon for me?
  61. 61. Training
  62. 62. All goals in the life are accomplished by a process and disciplineHard work can overcome lack of talent or skill or genetics Secret is Belief
  63. 63. 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
  64. 64. Doing it the right way- Bike (Rich)• Cycling Form – Aero position comfort vs speed
  65. 65. Doing it the right way- Bike (Rich) Equipment - Speed can be bought or earned
  66. 66. Doing it the right way- Bike (Rich) Travel – arriving in one piece
  67. 67. Doing it the right way- Bike (Rich)• Hydration – Convenient and aerodynamic bottles
  68. 68. Doing it the right way- Bike (Rich)• Nutrition – Fail to fuel – Fail to perform at your best
  69. 69. Doing it the right way- Bike (Rich)• Pacing – Information to know when and how hard to push – Efficient cadence – Heart rate under control
  70. 70. Doing it the right way- Bike (Rich) Heart rate - how long can you sustain an effort? Leaving some in reserve for the run
  71. 71. Doing it the right way- Bike (Rich)• Power – True reflection of effort output – Very expensive
  72. 72. Doing it the right way- Bike (Rich)• Power – Strain gauges in crank spider – Cadence sensor built-in
  73. 73. Doing it the right way- Bike (Rich)• Power – Strain gauges in rear hub + cadence sensor – Cheaper but slightly less versatile
  74. 74. Doing it the right way- Bike (Rich) Power- Truest way to measure even effort
  75. 75. 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
  76. 76. Doing it the right way- Run (Amit) • Running Form – Foot strike – Stride – Posture – Running drills • Butt kicks • Knee-ups • Brick Workouts
  77. 77. 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
  78. 78. 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.
  79. 79. Sample Training Week
  80. 80. 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
  81. 81. IRONMAN

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