Fast forward on a bicycle of time to six months ago. By December 2012, 2 months had already passed since I was pumping my leg hard. Strenuously, in my case, it is, at first, only legs three times a week. Not squats with tons, but a "dry toilet at the Belarusian customs". Not a deadlift, but a "heron with a puzzle".
I started purposefully working with my leg back in July, when I first came to the gym, realizing that running alone would not solve the problem. However, already in October, he was again thrown back six months ago by his own stupidity. Namely, an attempt to perform the 3rd running category for 5 and 10 km every other day. After the vacation. Without warming up. Without brains. It doesn't matter now, but I didn't have 45 seconds to 17:45 for the story on the top five, about a minute to 38:00 on the top ten.
It was not easy to start over, first of all for your own ego. Nothing is more infuriating than your own stupidity. The hall turned out to be an ideal place for atonement. This is not a run where you overcome yourself, at first every approach here is suffering and struggle. In addition, even a visit to the gym can be made from the routine "mon — chest + triceps; bt — back + biceps; pt — legs + shoulders" an exciting activity if you know where to dig. Or even if you don't know, but look for a grain of different exercises and new trends.
In my case, for example, classical exercises with iron gave way to a combination of crossfit, kettlebell and horizontal bar.
Sergey Badyuk's seminar became the basis of general physical training.
Specific strength exercises on the legs were gleaned from Denis Semenikhin's blog.
Exercises for cycling...
... and for flexibility and shoulder stretching — from Livestrong.
Warm-up for the legs from the video of Evgeny Burin, the physical training coach of basketball CSKA.
Having had enough of self-flagellation, to the song in my head Eye of the Tiger ...
...I sat down at the computer. The plans for 2013 included a visit to some real Ironman race in terms of volume and beautiful and warm geography. There were not so many options — we had to take into account the time of year in order to have time to roll up and run the right amount on the street after winter, the terrain of the highway, the heat, the country, and so on and so forth.
Of the Ironman halves were in stock:
Mallorca in may — early.
Phuket, Thailand in December — far and late.
Lanzarote, the Canary Islands in October is far away and the race route with mountains and strong wind from the ocean is really hard.
The least "but" and the most "wow, oh yes" turned out to be for Pescara in Italy. Here you have an inexpensive flight from Riga to Rome, the beginning of June is tolerable for the race + 24C, but also warm enough for subsequent rest after the competition. Not too popular resort and the opportunity to rent a couple of square meters 50 meters from the sea at exorbitant prices. Restraining his brother with his left hand, he registered both of us with his right from his credit card on the Ironmana website. The outrage subsided only when the copier spat out a paper confirmation of this mini-madness.
What's next? — a natural question after the end of registration. Well, then — patience and hard work will not wear out the bundles!
How was it at uni? What input data do we have for the task? Swimming, cycling, running. Swim for a long time, but bad? It doesn't matter). An old Soviet swimming pool with grandmothers in packages to help us. Trainer + website with videos and programs. And in less than six months, 56 minutes for 2 kilometers turn into 40.
Can we run with a gray face every time like the last one? So fast and without brains that ligaments and menisci are torn? му.аѕісѕ.со.ик as an understanding wife, it will help to settle down and settle down. He will ask you how you are doing, what plans, will help you achieve even better results with less costs, organizes and systematizes. Is free. In general, if you are still boiling and boiling, then we are coming to you.
Cycling programs are available as part of general programs for preparing for the half. Both old and programs from such masters of triathlon sports as Matt Lieto. As an alternative, there are programs from the site Triradar.com — 1 and 2. The programs lack such currently advanced concepts as working with power sensors, but the programs are more than sufficient for amateur debutants. Specifically for me at the moment, this is generally an excess, since my coach is a knee, which allows me to do so. And yes, good literature will help you. That was actually the first thing I started with.
My course of preparation for everything else included a sports camp-a hermit for one in a forest house by the lake. 17 days of silence to reach the peak of the form. Cross—country in the forest, bike rides on excellent asphalt, as if laid especially for such an occasion, and as a cherry on the cake - swimming in a hydric in cool May water under the rustle of trees. The day before yesterday I came back from there and it was so cool that I still move like a Werther robot.
I hope that the description of this epic training camp will not take long to wait.
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