ʻAuʻau, Paikikala, Holo: Ironman 101

Anter

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Lohe i ka huaʻōlelo "Ironman" a hāwili iki paha ʻoe ikaika loa, akau? ʻĀ, ʻoiaʻiʻo ... akā hele mai nā triathlons i nā ʻano a me nā nui like ʻole, e like me "sprint," nona ka ʻauʻau ʻana he .45 mile, 13.2-mile holo paikikala a me ka holo 3.1-mile (ʻoi aku ka liʻiliʻi o ka hoʻoweliweli ma mua o ka piha!). Hoʻomaʻamaʻa no ka "mini" triathlon i 12 a 13 mau pule, no laila e hoʻonohonoho i kahi papa kuhikuhi ma mua a mākaukau no kekahi hoʻomaʻamaʻa ikaika. Akā hoihoi pū kekahi e pili ana i ka ʻauʻau ʻana, ka holo ʻana a me nā pono paikikala, e like me ka ʻoki a me ke kani ʻana o ke kani.

No laila pehea ʻoe e hoʻomaka ai? E noʻonoʻo i kāu papa hoʻomaʻamaʻa a puni nā ʻāpana ʻekolu o ka triathlon, me ka hoʻomaʻamaʻa kaumaha ma waena. Eia ke ʻano o ka haki ʻana o kēlā me kēia ʻāpana.

ʻAuʻau

Ua hana nā ʻiʻo: ʻO lākou āpau-akā ʻo ka poʻohiwi, abs a me nā mākala wāwae

Puhi ʻia nā Calories i kēlā me kēia hola: 500 i ka 600 ke kaumaha i ka kaupaona a me ka wikiwiki

He aha kāu e pono ai: aniani, lole ʻauʻau, pāpale ʻauʻau, lole komo wai

Pehea e hoʻomaka ai: ʻO ka ʻanuʻu hoʻokahi, ʻoiaʻiʻo, ʻo ka ʻimi ʻana i kahi wai. E nānā i kāu YMCA kūloko inā ʻaʻohe lālā o kāu hale hoʻoikaika kino ma mua o ka liʻiliʻi o ke kumukūʻai. E hoʻohui i ka ʻauʻau ʻana i kāu papa hoʻomaʻamaʻa ʻelua i ka pule, e hoʻomaka me nā ʻauʻau manuahi 20 mau minuke e piʻi mālie i 25 mau minuke a laila 30 mau minuke.

BIKE

Ua hana nā ʻiʻo: Nā ʻūhā, quads, hamstrings, forearms

Ua puhi ʻia nā calorie i kēlā me kēia hola: 450 a 650 ma muli o ke kaumaha a me ka wikiwiki

He aha kāu e pono ai: He paikikala alanui, a i ʻole keke kaʻa hoʻoikaika kino me ka ʻaukā kaul a me nā huila ʻoi. Eia kekahi, e hoʻopaʻa pono i ka loaʻa ʻana o nā clipless a i ʻole ka cage pedals no laila e kū mau kou mau wāwae.

Pehea e hoʻomaka ai: E hoʻomaka i ka ʻāpana ʻelua i ka pule like e hoʻomaka ai ʻoe e ʻauʻau, no ka mea he mea nui ia e hoʻomaʻamaʻa like. Pōmaikaʻi ke paikikala i nā mākala o kou wāwae, ka mea e kōkua ai i kāu holo a me nā ʻauʻau ʻauʻau ʻana - no laila inā he keʻa keʻa. I loko o nā pule mua, pono ʻoe e hoʻohui i ke kaʻa uila 35-45 mau minuke, ʻelua i ka pule, i kāu papa hana. Ma mua o ka ʻauʻau ʻana a me nā holo hemi ʻana nā hana Bike ma mua o ka ʻauʻau ʻana a no ka holo ʻana, no laila i nā hebedoma ʻehiku a me ʻewalu, hiki iā ʻoe ke hōʻemi i ka lōʻihi o kāu holo kaʻa i 25 a 30 mau minuke, a laila hoʻonui hou iā lākou ma kahi o nā pule 10 a 11.

HOLO

Ua hana nā ʻiʻo: ʻO nā keiki bipi, nā hamstrings, abs (tip: e hoʻohana i nā mea kaupaona lima lima e hoʻonani i nā lima, pū kekahi)

Puhi ʻia nā Calories i kēlā me kēia hola: 600 a 800 ma muli o ke kaumaha a me ka wikiwiki

He aha kāu e pono ai: Nā kāmaʻa holo (ke poʻo i kahi hale kūʻai kūikawā holo e hoʻokomo ʻia), nā lole holo hanu i hana ʻia me nā lole wicking (ʻaʻohe pulupulu)

Pehea e hoʻomaka ai: Kōkua ka holo ʻana e hoʻoikaika i nā ʻiʻo a kūkulu i ka hoʻomanawanui cardio e kōkua i nā pae ʻē aʻe o kāu hoʻomaʻamaʻa triathlon. E hoʻomaka me ka holo ʻana i 20 mau minuke, hoʻokahi manawa i ka pule, no ka pule mua, a laila e hoʻonui i kāu holo i 30 mau minuke ʻelua i ka pule. E komo i ʻelua mau holo lōʻihi i mua o nā wiki 9 a me 10, e hoʻohui ana i ka holo ʻana o 45 mau minuke i kāu polokalamu. E hoʻopau i ka holo ʻana he 20 a 25 mau minuke i ka pule a hiki i ka heihei.

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