The Star: March 09, 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.
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The Star Latest 14km Christchurch news 6km
at www. .kiwi
Thursday March 9 2017 35
WEEK 9: Plan the plan
name
name
2 weeks out and it is time to look forward
to
signed
signed the event and start planning the day.
The start is at 9am. Are you planning to
roll out of bed at 8am, have a quick coffee
and toast and hurry to the start? Or do
you get up at 6.30am to have a decent
breakfast, leaving you plenty of time for
the digestion and to get ready to arrive
at the start in plenty of time? I suggest
that this week on the Wednesday or
Saturday, you actually practice your race
2017
This
This
emergency
emergency
contact
contact
number
number
existing
existing
medical
medical
condition
condition
19 th March 2017 • Prize Giving Ferrymead Park.
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:
SUNDAY
MARCH 19
14km 9am,
6km 10am
www.city2surf.co.nz
CITY 2 SURF TRAINING PROGRAMME
day routine so it is familiar to you on the
day. You won’t know what the weather
will be like until a couple of days before
so don’t worry about that now, just be
prepared for every weather condition.
This is Christchurch autumn with all its
unpredictable weather patterns from
a warm nor’west day, to snow! So find
some gloves, a hat, a polypropylene top
and a jacket in case you need these. And
don’t forget the sunscreen.
Your training this week is still solid with
the last long run on the Wednesday as
the taper to freshen up the legs starts in
the weekend. If you feel a bit underdone
don’t fall into the trap of doing “catch
up training”. That is putting in some
extra sessions or going a bit longer and
harder than indicated. You take a risk of
injury or excessive tiredness and it is too
late to have much of an effect anyway,
so relax and stick to your plan!
LEvEL WED FRI SAT OR SUN MON
Beginner 14km 45 min jog continuously Z1-2 75-90 min jog Z1-2 75 min brisk walk or
45 min jog Z1
Intermediate 14km
50 min easy jog with 6X3 min
Z2-3 alternated by 2 min Z1 in
the middle
WALK 6km 60 mins alternate 5 min light, 5
min moderate
WALK 14km
50 mins mod/vig. Warm up, then
every 5 mins walk at vigerous
intensity between lamp posts
75-90 min jog Z2 50 min jog as per
Monday
40 mins mod
intensity
75 mins moderate
intensity
60 min jog Z1-2
60 min jog Z1-2
25 mins mod intensity 35 mins light
intensity
105 mins Alternate
5 mins light, 5 mins
mod
60 mins light
intensity
TIP OF THE WEEK
A normal breakfast
before you take part in
an endurance event is
taken 2-3 hours before
the event. It should
consist mainly of slow
release carbohydrates,
also called foods with a
low glycaemic index.
Low GI foods include oatmeal (rolled
oats), skim milk, most fruits (except grapes,
watermelon and banana’s), nuts and whole
meal bread. In the 2 hours before the event you
don’t need much. You can sip on a sports drink
or have a banana if you feel hungry but you
don’t want to start with a full tummy and the
right breakfast will keep you going till the finish.
The nutritionists at SportsMed can assist with
your nutrition if necessary.
On behalf of the team at Sportsmed
(www.sportsmed.co.nz)
Dr John Hellemans, Sportsmedicine
Practitioner/Coach
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.
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