Djuro Posted April 18, 2016 Author Share Posted April 18, 2016 (edited) Half Ironman ili jednostavno 70.3 (kod nas ga zovu i "dugi triatlon") 70.3 oznacava ukupnu duzinu trke u miljama (113km), koja se sastoji od 1.9km plivanja, 90km bajka i polumaratona (21.1km trcanja). svaka duzina je tacno polovina od onih sa Ironmana. uobicajeni vremenski limit za trku je 8 sati. profesionalci je zavrsavaju za manje od 4 sata, a dobro pripremljeni amateri za 5-6. Ovogodisnje prvenstvo Srbije u dugom triatlonu ce se odrzati 29.maja, u Beogradu. eto prilike da vidite kako to izgleda izbliza. http://triazavas.rs/?p=270 Evo jednog super-jednostavnog plana za polu-ironman trku, 16 nedelja: Legenda: 5K race pace = An effort performed at approximately the fastest pace you could sustain in a 5K running race. 10K race pace = An effort performed at approximately the fastest pace you could sustain in a 10K running race. Comfortably hard = An effort that is right on the threshold of making you really suffer. Easy = A very comfortable effort, deliberately slower than your natural pace in swimming, cycling or running. Hard = An effort that is very challenging but not maximal for the prescribed duration (such that a two-minute hard effort is performed at a slightly faster pace than a three-minute hard effort). Jog = Very slow running. Moderate = An effort that feels comfortable but not dawdling. Race pace = An effort performed at your anticipated half-iron-distance race pace. Sprint = A 100 percent maximal effort. Time trial = A maximal effort relative to the prescribed distance. Week 1 Monday: Rest. Tuesday: Bike 40 minutes moderate with 4 x 30-second sprints scattered. Wednesday: Swim 800 yards total. Main set: 8 x 25 yards, rest interval (RI) = 20 seconds. | Run 4 miles moderate + 2 x 10-second hill sprints. Thursday: Bike 40 minutes moderate. Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate. Saturday: Bike 20 miles moderate. Sunday: Run 6 miles moderate. | Swim 800 yards moderate. Week 2 Monday: Rest. Tuesday: Bike 40 minutes moderate with 6 x 30-second sprints scattered. Wednesday: Swim 850 yards total. Main set: 10 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints. Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard. Friday: Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate. Saturday: Bike 25 miles moderate. Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate. Week 3 Monday: Rest. Tuesday: Bike 40 minutes with 8 x 30-second sprints scattered. Wednesday: Swim 900 yards total. Main set: 12 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 6 x 10-second hill sprints. Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. Friday: Swim 900 yards total. Main set: 3 x 200 yards race pace, RI = 15 seconds. | Run 4.5 miles moderate. Saturday: Bike 30 miles moderate. Sunday: Run 8 miles moderate. | Swim 1,200 yards moderate. Week 4 (Recovery) Monday: Rest. Tuesday: Bike 40 minutes with 6 x 30-second sprints scattered. Wednesday: Swim 800 yards total. Main set: 8 x 25 sprints, RI = 20 seconds. | Run 4 miles moderate + 4 x 10-second hill sprints. Thursday: Bike 40 minutes moderate + 5 minutes comfortably hard. Friday: Swim 800 yards total. Main set: 3 x 100 yards race pace, RI = 15 seconds. | Run 4 miles moderate. Saturday: Bike 25 miles moderate. Sunday: Run 7 miles moderate. | Swim 1,000 yards moderate. Week 5 Monday: Rest. Tuesday: Bike 45 minutes with 8 x 1-minute hard efforts scattered. Wednesday: Swim 1,000 yards total. Main set: 6 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered. Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-sec. hill sprints. Saturday: Bike 35 miles moderate + 10-minute transition run at moderate pace. Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate. Week 6 Monday: Rest. Tuesday: Bike 45 minutes with 6 x 2-minute hard efforts scattered. Wednesday: Swim 1,100 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 45-second hard efforts scattered. Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard. Friday: Swim 1,100 yards total. Main set: 3 x 200 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 40 miles moderate. Sunday: Run 10 miles moderate. | Swim 1,600 yards total. Main set: 1,000 yard time trial. Week 7 Monday: Rest. Tuesday: Bike 45 minutes with 4 x 3-minute hard efforts scattered. Wednesday: Swim 1,200 yards total. Main set: 10 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 1-minute hard efforts scattered. Thursday: Bike 40 minutes moderate + 12 minutes comfortably hard. Friday: Swim 1,200 yards total. Main set: 3 x 200 yards race pace, RI = 20 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 45 miles moderate + 15-minute transition run at moderate pace. Sunday: Run 11 miles moderate. | Swim 1,800 yards moderate. Week 8 (Recovery) Monday: Rest. Tuesday: Bike 40 minutes with 6 x 1-minute hard efforts scattered. Wednesday: Swim 1,000 yards total. Main set: 8 x 50 sprints, RI = 20 seconds. | Run 4.5 miles with 6 x 30-second hard efforts scattered. Thursday: Bike 40 minutes moderate + 8 minutes comfortably hard. Friday: Swim 1,000 yards total. Main set: 2 x 200 yards race pace, RI = 20 seconds. | Run 4 miles moderate. Saturday: Bike 35 miles moderate. Sunday: Run 9 miles moderate. | Swim 1,400 yards moderate. Week 9 Monday: Rest. Tuesday: Bike 50 minutes with 6 x 2-minute hard efforts scattered. Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 8 x 600m at 5K race pace with 400m jog recoveries, 1 mile easy. Thursday: Bike 40 minutes moderate + 15 minutes comfortably hard. Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 50 miles moderate + 20-minute transition run at moderate pace. Sunday: Run 12 miles moderate. | Swim 2,000 yards moderate. Week 10 Monday: Rest. Tuesday: Bike 50 minutes with 5 x 3-minute hard efforts scattered. Wednesday: Swim 1,400 yards total. Main set: 8 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 6 x 800m at 5K race pace with 400m jog recoveries, 1 mile easy. Thursday: Bike 40 minutes moderate + 18 minutes comfortably hard. Friday: Swim 1,400 yards total. Main set: 2 x 300 yards race pace, RI = 20 seconds. | Run 5.5 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 55 miles moderate. Sunday: Run 13 miles moderate. | Swim 2,000 yards total. Main set: 1,500 time trial. Week 11 Monday: Rest. Tuesday: Bike 55 minutes with 4 x 4-minute hard efforts scattered. Wednesday: Swim 1,500 yards total. Main set: 10 x 75 sprints, RI = 20 seconds. | Run 1 mile easy, 5 x 1,000m at 5K race pace with 400m jog recoveries, 1 mile easy. Thursday: Bike 40 minutes moderate + 20 minutes comfortably hard. Friday: Swim 1,500 yards total. Main set: 3 x 300 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 60 miles moderate + 10-minute transition run at race pace. Sunday: Run 14 miles moderate. | Swim 2,200 yards moderate. Week 12 (Recovery) Monday: Rest. Tuesday: Bike 45 minutes with 5 x 2-minute hard efforts scattered. Wednesday: Swim 1,300 yards total. Main set: 6 x 75 sprints, RI = 20 seconds. Run 2 miles easy, 1 miles at 10K race pace, 2 miles easy. Thursday: Bike 40 minutes moderate + 10 minutes comfortably hard. Friday: Swim 1,300 yards total. Main set: 2 x 300 yards race pace, RI = 30 seconds. | Run 5 miles moderate. Saturday: Bike 45 miles moderate. Sunday: Run 10 miles moderate. | Swim 2,000 yards moderate. Week 13 Monday: Rest. Tuesday: Bike 20 minutes easy, 20 minutes comfortably hard, 20 minutes easy. Wednesday: Swim 1,600 yards total. Main set: 6 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 2 miles at 10K race pace, 2 miles easy. Thursday: Bike 45 minutes with 5 x 2-minute hard efforts scattered. Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 50 miles moderate + 10 miles race pace + 15-minute transition run at race pace. Sunday: Run 10 miles moderate + 2 miles race pace. | Swim 2,200 yards total. Main set: 500 yards race pace. Week 14 Monday: Rest. Tuesday: Bike 20 minutes easy, 25 minutes comfortably hard, 15 minutes easy. Wednesday: Swim 1,800 yards total. Main set: 8 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy. Thursday: Bike 45 minutes with 4 x 3-minute hard efforts scattered. Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 20 seconds. | Run 6 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 45 miles moderate + 15 miles race pace + 20-minute transition run at race pace. Sunday: Run 12 miles moderate + 2 miles race pace. | Swim 2,400 yards total. Main set: 600 yards race pace. Week 15 Monday: Rest. Tuesday: Bike 15 minutes easy, 30 minutes comfortably hard, 15 minutes easy. Wednesday: Swim 2,000 yards total. Main set: 10 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 3 miles at 10K race pace, 2 miles easy. Thursday: Bike 45 minutes with 8 x 1-minute hard efforts scattered. Friday: Swim 1,600 yards total. Main set: 2 x 400 yards race pace, RI = 30 seconds. | Run 4.5 miles moderate + 4 x 10-second hill sprints. Saturday: Bike 40 miles moderate + 10 miles race pace + 10-minute transition run at race pace. Sunday: Run 12 miles moderate + 2 miles race pace (beat last week’s time). | Swim 2,400 yards total. Main set: 600 yards race pace (beat last week’s time). Week 16 Monday: Rest. Tuesday: Bike 10 minutes easy, 10 minutes comfortably hard, 10 minutes easy. Wednesday: Swim 1,300 yards total. Main set: 5 x 100 sprints, RI = 20 seconds. | Run 2 miles easy, 1 mile at 10K race pace, 2 miles easy. Thursday: Bike 45 minutes with 5 x 30-second sprints scattered. Friday: Swim 800 yards total. Main set: 400 yards race pace. | Run 3 miles easy. Saturday: Swim 10 minutes easy with 4 x 30 seconds at race pace. | Bike 10 minutes with 4 x 30 seconds fast. | Run 10 minutes with 4 x 20 seconds at 90 percent effort. Sunday: RACE! Edited April 18, 2016 by Djuro Quote Link to comment
Djuro Posted August 18, 2016 Author Share Posted August 18, 2016 do your thing sister, do your thing. https://www.youtube.com/watch?v=SEf7MoQYgzE Quote Link to comment
Djuro Posted July 23, 2017 Author Share Posted July 23, 2017 006 sitno brojim, ne mogu da stojim. sledece subote me ceka novi ironman - takmicenje u kojem se pliva 3.8 km, vozi bicikl 180 km i trci maraton. ono sto je pocelo kao once in a lifetime dogadjaj, iz znatizelje eksperiment - sada je vec postalo deo mog zivota. postalo mi je sasvim normalno da nedeljno provedem po 10-15 sati trenirajuci za ironman. u poslednjoj nedelji su treninzi sve kraci i redji, zato sto se telo mora odmoriti pred trku. medjutim tu je nervoza, koju pak pokusavam ovim razvodnjiti. Quote Link to comment
kud u maglu Simoviću Posted July 23, 2017 Share Posted July 23, 2017 alal ti vera đuro očekujem(o) nekakav izveštaj. da ne bude da nisi znao gde se odigrava takmičenje? Quote Link to comment
maheem Posted July 24, 2017 Share Posted July 24, 2017 Srećno care! Kad si odlučio da počneš da se spremaš? Quote Link to comment
Djuro Posted July 26, 2017 Author Share Posted July 26, 2017 003 ok, super je to sto sam se spremao za ovaj ironman od decembra ali sada je najvaznije ne zaboraviti nesto kod kuce. kada se takmicenje odrazava vise stotina kilometara daleko od kuce (Nagyatad, Madjarska), postoji realna opasnost da se nesto vazno ne ubaci u auto. ima stvari koje nisu toliko bitne i koje se na licu mesta mogu resiti (gelovi, so tablete, pumpa/co patrone za gume i sl) ali vecina stvari je nezamenljiva - naocare za plivanje, bicikl, patike&carape za trcanje, dres(ovi). to su rekviziti koje si probao milion puta i u koje si siguran da te nece izneveriti na trci. osnovno je pravilo da sve mora biti vise puta isprobano i da nista novo ne sme da se uvodi na dan trke. ove godine ce biti oko 650 takmicara na u Nagyatadu. od toga su petorica iz Srbije - sto je najvise do sada. jos uvek je to jako mali broj ali se iz godine u godinu povecava. iz Hrvatske npr ih dolazi 13 a ima duplo manje stanovnika. prosle nedelje je odrzan ironman u Nici, FRA, i tamo je bilo 5 Madjara, 5 Hrvata, 4 Slovaka, 12 Ceha i - niko iz Srbije. samo ove godine u Nagyatadu ce 600 Madjara postati ironman finisher-i. siguran sam da u Srbiji nema vise od 100 ljudi koji su IKADA zavrsili ironman. eto, tolika je razlika u popularnosti ovog sporta kod nas i u zemljama oko nas. Quote Link to comment
smorenko Posted July 26, 2017 Share Posted July 26, 2017 Drz se kralju. Srecno. Quote Link to comment
Frank Pembleton Posted July 26, 2017 Share Posted July 26, 2017 (edited) Drži se... Držimo palčeve! ....shit has hit the fan... Edited July 26, 2017 by Frank Pembleton Quote Link to comment
Djuro Posted July 28, 2017 Author Share Posted July 28, 2017 001 dorucak izo podmazivanje i provera bicikla uzina voda plivanje 500m, lagano rucak voda odmor izo stvari za trcanje u - zato predvidjeni - dzak, predaja organizatorima 10km bajka,provera da li sve stima uzina voda trcanje 2km, ubijanje nervoze izo priprema stvari za ujutro (kapa za plivanje, broj, naocare, chip, kaciga, dresovi, cipele za bajk, jos jednom provera bicikla) vecera pivo (ne sme se ali jbga) (ne)spavanje. Quote Link to comment
Frank Pembleton Posted July 28, 2017 Share Posted July 28, 2017 Puno srece!Samo napred! Quote Link to comment
maheem Posted July 28, 2017 Share Posted July 28, 2017 aj pa da uzivas u pivu posle trke Quote Link to comment
burekdzija Posted July 28, 2017 Share Posted July 28, 2017 Zelim ti dobru trku i da te zaobidju povrede! Quote Link to comment
Aleksandar88 Posted July 28, 2017 Share Posted July 28, 2017 Kad se oporaviš daj detaljan izveštaj i srećno! Quote Link to comment
San Epifanio Posted July 28, 2017 Share Posted July 28, 2017 Srecno Послато са LG-H440n уз помоћ Тапатока Quote Link to comment
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