The Star: January 26, 2017

1
Complete and attach to clothing bag for
free clothing transport from start to finish.
Complete and attach to clothing bag for
free clothing transport from start to finish.
Name: ______________________
______________________
Email: ______________________
______________________
Phone:______________________
Phone:______________________
The Star 14km follow us on facebook.com/riseupchristchurch
6km
Thursday January 26 2017 45
name
name
2017
This
This
emergency
emergency
contact
contact
number
number
In week 3 the early excitement of the City 2 Surf project you
have
signed
signed undertaken is wearing off. You may not existing
existing have sensed a
medical
medical
condition
condition
big improvement in fitness levels yet and other commitments
are getting in the way of training. After your determined
start 19 th the March first doubts 2017 set in: •“Can Prize I do this?” Giving This is the Ferrymead time
Park.
to knuckle down. You need another 2 or 3 consistent weeks
before you notice a significant improvement in fitness and
energy levels and perhaps some noticeable weight loss. Once
that happens you will be well on your way.
The best time of day to exercise is early morning. It is good to
get it out of the way and it will energise you for the rest of the
day. Later in the day you might just feel that little bit of fatigue
or things crop up which will tempt you to say “tomorrow is
sticker
sticker
is
is
valid
valid
for
for
entry
entry
into
into
either
either
distance. distance. Must Must be be worn worn during during the the event,
event,
to
to
claim
claim
prizes,
prizes,
and
and
for
for
free
free
entry
entry
into
into
Ferrymead
Ferrymead
Heritage
Heritage
Park.
Park.
OFFICIAL
OFFICIAL
ENTRY
ENTRY
NUMBER:
NUMBER:
another day….” This can easily become habit and before you
know it you have lost one or 2 training sessions every week.
Of course you might have a good reason for not being able
to get out early. Getting the children up and organised is one
of these, although….is there a chance that your partner can
play a role? Other times of the day for your training session
are perfectly fine too but good planning is required. A light
snack (toast/bread, fruit) before your early morning training
session is generally recommended to assist your blood sugar
levels. This also applies if you exercise later in the morning or
afternoon. Breakfast or a meal after training will assist with
replenishing energy stores. Exercising before going to bed
might keep you awake for a while if you are a light sleeper.
SUNDAY
MARCH 19
14km 9am,
6km 10am
www.city2surf.co.nz
CITY 2 SURF TRAINING PROGRAMME
WEEK 3: Knuckling down and some tips on nutrition and weight loss
LEvEL WEd FRI SAT OR SUN MON
Beginner 14km
20 min
(4 min walk / 1 min
jog) x4
30 min
(3 min walk / 2 min
jog) x6
40-50 min walk 40 min
(3 min walk / 2 min
jog) x8
Intermediate 14km 30-40 min easy jog 40-50 min easy jog 30-40 min easy jog 60 min easy jog
WALK 6km 20 min (light) 15 min (mod) 25 min (mod) 40 min (alternate 5
mins easy, 5 mins mod)
WALK 14km 40 min (light) 30 min (mod) 60 min (mod) 75 min (alternate 5
mins easy, 5 mins mod)
This programme and accompanying information are written as a guide only. If you are concerned about your health at any stage
please undergo a health check with your GP.
TIP OF THE WEEK
(from the SporstMed sports nutrition department):
If you need to lose some weight, then this training programme will help
you. But it will only do so if you pay attention to your nutrition at the
same time. Healthy choices include bread and or cereals for breakfast,
sandwiches or a salad for lunch and an evening meal consisting of plenty
of vegetables with fish, chicken or lean meat. Pasta and rice are also
good staple foods for active people. One helping and avoidance of rich
desserts will assist your weight loss. A healthy snack mid morning and
afternoon will help you get through the day. Fruit is always an excellent
choice. Avoid fatty foods and snacks with refined sugars. Special diets
might help you lose weight in the short term but are hard to sustain
and not always balanced or healthy in the long term. If you need help
with your nutrition or weight loss this might be a good time to have a
consultation with an expert, like one of the SportsMed nutritionists.
On behalf of the team at Sportsmed (www.sportsmed.co.nz)
dr John Hellemans, Sportsmedicine Practitioner/Coach
Be in to win return flights for two to any
Singapore Airlines destination in the UK
or Europe, thanks to Singapore Airlines
Prize announced at mid-day Sunday 19 March.
You must be wearing your City2Surf
registration sticker to be eligible
ENTER NOW $25
SINGAPORE AIRLINES
Online • PakNSave • New World • The Athletes BRAND GUIDELINES Foot • YMCA Children 10 years old and under free
SUMMARY
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