IronBoomer    A Guide to a Healthy, Active, and Fit Lifestyle    by IRONGEEZER

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"If I can do it, so can you!" Cliff "Irongeezer" Eggink, age 73, going for an ocean swim the day after competing in an Ironman Tri 5K - 10K Run & Sprint Triathlon Training Plans GET ACTIVE! This is our permanent prescription to those of you that are not yet active. These suggestions below will be posted here every month, refer anytime that you feel you need a reminder! IrongeezerSays:™ Speed, distance, and intensity will be different for everyone. Set an agenda and workout schedule that you are comfortable with. If you haven't been active and want to start, start out slowly and don't overdo it. Getting Started * SET A HEALTH AND FITNESS GOAL! Make all of your life goals as specific as possible: How long will you exercise today, tomorrow, next week? At what intensity or how hard? Focus on how achieving those goals will improve your life. Use a journal to record your goals and your progress toward them. * CREATE A DAILY EXERCISE PLAN THAT YOU WILL STICK TO LONG-TERM, A PLAN THAT FITS INTO YOUR LIFESTYLE. Begin slowly, at a low level of intensity, and build up gradually to 30 to 60 minutes of physical activity most days of the week. You can break the activities into shorter intervals, such as taking two 30 minute walks, or even doing four different activities (swim, bike, jog or hike) instead of taking a 60 minute walk. * STAY COMMITTED! Many people find it helps to share their health and fitness goals with a friend or family member. Online sites can also provide support. Step 1: Get up and be grateful that you are alive. Get Active! Get Started! Step 2: Pick an activity. Play kickball, four square, dodge ball, do Nordic walking, Irish road bowling, wiffleball, synchronized swimming, four-on-four flag football, arm wrestle, exercise for weight loss, cross-train, stretch, play ping-pong, golf and carry your clubs, do yoga, do pilates, stand while you fish, play tennis, shoot some hoops, skate, kick a ball, play catch, jump waves, dance, hike, water-ski, stroll, horseback ride, skull, meander, bike, go to a gym, set up a gym at home, walk with purpose to do your errands, bounce on a pogo stick, garden, clean house with gusto, rock climb, wash the car, be your own chore service provider, fidget, aquajog, fence, row, kayak, canoe, play handball, peddle boat, dragon boat, play croquet, throw a frisbee, bowl, participate in pool aerobics, do tai chi, play bocce or pickleball, play squash, H2O hockey, badminton, or racquetball, play horseshoes or shuffleboard, lift weights, surf, boogie-board, ski, skim board, play lacrosse or tether-ball, windsurf, do karate, jujitsu, ballroom dance, snorkel, curl, snowshoe, train for a sprint triathlon, scuba dive, jump rope -the possibilities are endless.  Step 3: If you don't know what activity to choose, start out doing what you liked to do as a child!   Step 4: After you have picked an activity, and before getting active, get a physical from your health care provider. Also see your doctor before increasing the intensity, speed, or duration of any activity that you are already involved in.    Step 5: GET ACTIVE! Then relax, rest, and recover. Eat to fuel your LifeStyle, no more, no less. Help a friend get active.   The plans below are samples of training plans that we have used. We are not recommending that you use them, your training is up to you, your coach, and doctor. These basic 5K, 10K and triathlon training plans will be on this page thru 2011, refer back to them as often as you wish. Tell a friend, no ads by Google, no sign in, no spam, free.

Basic 12 week training plan for your first 5k  Beginners should not be afraid to walk. If at any time you feel over worked, try a walk-jog combination. As an example, you could jog 5 minutes, walk 5 minutes, jog 5 minutes etc. If you would like more information on this, contact us. IronBoomer.com recommends you wear a heart rate monitor when you train. Buy one, read the instructions, and use it.  If you want to take more than 12 weeks to prepare for your first 5K, simply repeat any of the weeks until you feel like progressing.   You should be walking, bike riding or doing some form of activity before staring this beginner level program. We think you should be walking at least 20 minutes per day, four to five days per week. You should to discuss a "get off the couch" program with your doctor. IronBoomer.com Always check with your doctor before starting an exercise program, or increasing your present program. This guide is in minutes, then miles. Week Mon Tue Wed Thur Fri Sat Sun 1 off 30 min. walk or jog off 30 min. walk or jog off 30 min. walk or jog off 2 off 35 min. walk or jog off 35 min. walk or jog off 35 min. walk of jog off 3 off 40 min. walk or jog  off 40 min. walk or jog off 40 min. walk or jog off 4 off 45 min. walk or jog of 45 min. walk or jog off 45 min. walk or jog of 5 off 1.5 mile jog off 1.5 mile jog off 1.5 mile jog off 6 off 1.75 mile jog off 1.75 mine jog off 1.75 mile jog off 7 off 2 mile jog off 2 mile jog off 2 mile jog off 8 off 2.25 mile jog off 2.25 mile jog off 2.25 mile jog off 9 off 2.5 mile jog off 2.5 mile run off 2.5 mile jog 30 min. walk 10 off 2.75 mile jog off 2 mile run off 2.75 mile jog 40 min. walk 11 off 3 mile jog off 2 mile run off 3 mile jog 40 min. walk 12 off 3 mile ez run off Combo 2 mile walk & run off rest 5K race enjoy! IRONBOOMER.COM CLICK HERE TRACK YOUR WORKOUTS TRAINING QUESTIONS A NEW FREE SERVICE! Using these free training plans?..Post your workout and tell us what week you are doing..Ironboomer.com on facebook .. Questions? Post them on the Ironboomer.com facebook page - Training - Injury prevention - Proper diet - Hydration - Any subject   All questions will be answered by a mentor or coach - A free service Make it fun - Meet others in training - Watch your progress 8 week buildup program for your first 10k - after having completed a 5K race Week Mon Tue Wed Thur Fri Sat Sun 1 off 2 mile jog off 2 mile jog off 2 mile jog off 2 off 2 mile jog off 2 mile jog off 3 mile jog off 3 off 3 mile jog off 3 mile jog off 3 mile jog off 4 off 3 mile jog off 3 mile jog off 4 mile jog off 5 off 5 mile jog off 2 mile run off 5 mile jog off 6 off 5 mile jog off 2 mile run off 5 mile jog 30 min. walk 7 off 6 mile jog off 2 mile run off 5 mile jog 40 min. walk 8 off 4 mile ez jog off 2 mile jog off rest 10K Race enjoy!   If you want to take more than eight weeks to prepare for your first 10K, simply repeat any one of the weeks at any point in the schedule. Always check with your doctor before starting any new activity or increasing your activity. A portion of these programs are based on Paddy Savage's first-timers' program in Hal Higdon's "How To Train." CYCLING Workouts: www.irongeezer.org  After completing your 10K race, go to the next page to start training for a half marathon, 13.1 miles.

QUICK TIPS  Use fat free milk over whole milk. Drink water before a meal.  Drink diet soda, if you must have soda. Consume alcoholic beverages in moderation, if at all. Order your latte or hot chocolate with fat-free (skim) milk. Drink water or club soda—zest it up with a wed Increase the fiber in your diet.  Join an exercise group.  Do yard work.  Skip seconds. Work around the house.  “Skip buffets. Skip seconds. Skip added salt. Skip added sugar. Skip solid fat. Skip soda. Skip skin on poultry. Skip Rope!”

Your 12 week first sprint triathlon training plan - swim - bike - run  This program is for beginners of ALL AGES! It is not based on speed, but on endurance. You can go as slow, or fast as you want. The training schedule is in minutes, not yards or miles. Since this is your FIRST triathlon, the goal is to finish and to have fun! Before starting this program, you should have been walking, biking, or running consistently. If not, work on being able to swim for 20 minutes, bike 30 minutes and run/walk 20-30 minutes. If you can't do all the minutes in the program below, don't worry. 45 min. of running or 35 min. of swimming does sound like a lot. Just do the best you can. On race day, you will get an extra boost from race day adrenaline. However, make sure that you have done at least one 800 yard swim before your event, especially if your first tri is in a lake or the ocean and not in a pool. Biking will be easy at the sprint tri distance. During the run, you can stop and walk as much as is needed, it's allowed in an event.    This plan will be posted here thru 2011.Put his site in your favorites, and refer to it as often as you need to when you start your training plan.  A typical sprint triathlon is a 500 yard swim, 12 mile bike ride, and a 3 mile run. These distances are often expressed metrically: 400m swim, 20k bike and a 5k run.  This training plan is in minutes, not miles or yards. Naturally, you can change the days of the week to suit your schedule. Week Mon Tue Wed Thur Fri Sat Sun 1 Swim 15 Run 20 off Bike 35 Run 20 Swim 30 off Bike 40 2 Swim 20 Run 25 off Bike 35 Run 20 Swim 30 off Bike 45 3 Swim 20 Run 25 off Bike 30 Run 25 Swim 35 off Bike 45 4 Swim 20 Bike 30 off Run 25 Swim 25 Bike 45 off Run 30 5 Swim 25 Run 30 off Run 25 Run 30 Swim 30 off Bike 45 6 EZ Run 15 off Bike 25 Run 15 Bike 25 off Swim 20 7 Run 20 off Bike 30 Bike 25 Run 20 off Swim 25 8 Swim 25 Bike 35 off Run 35 Bike 50 Swim 30 off Run 35 9 Swim 25 Bike 35 off Run 25 Swim 30 Bike 35 Run 20 off Run 35 10 Swim 30 Run 30 off Bike 45 Run 45 Swim 35 off Bike 60 11 Swim 20 Bike 30 off Run 25 Bike 35 Swim 20 off Bike 55 Run 30 12 Swim 20 off off Run 30 Bike 45 off Swim20 Race off Bike 15 off Swim 10 Run 10 off Race enjoy! START - SWIM - TRANSITION #1 - BIKE - TRANSITOIN #2 - RUN - FINISH  The Start: Your race may start on dry land, or in the water. This information will be available when you sign up for the event. Find out about the start, and practice that type of start. Transition #1: Known as T1, swim to bike. After leaving the water, you will proceed to a transition area. You will need to don and fasten your bike helmet, shoes, glasses, race number, and whatever you need before mounting your bike. Your race web site and race packet will explain where the transition area will be located, and how to enter and exit. If not, check this out first thing race morning. Be sure to practice the swim to bike transition during your training.  Transition #2: Known as T2, bike to run. You will return to the area that you left on your bike. You will remove your bike helmet, after racking your bike etc. Put on your running shoes, cap and any other special equipment (no personal audio equipment) that you prefer to have while you run. Practice the bike to run transition in your training.  Tip 1: If at all possible, we recommend that you watch a triathlon in person, before you participate in your first one. It will make your First triathlon a little easier.  Tip 2: Know the course. If the course is near your home, and it is safe to do so, practice on that course, at least once.   Tip 3: Know the rules of triathlon. A sanctioned race - sanctioned by the governing body USAT - will adhere to the competitive rules of that organization. You should reviewthese rules, especially the drafting rules.   Tip 4: You will here the word "brick" from triathletes during your training. A brick is when, in your training, you swim/bike, or bike/run, or swim/bike/run quickly in that order. It is what you will do in a triathlon, so it is a good idea to practice bricks. It will help your muscles adapt to the demands. Tell a friend about this free, no spam, no sign in, Webzine. CLICK HERE FOR IRONBOOMER.COM POST YOUR TRAINING + QUESTIONS Using the IronBoomer.com free Triathlon Training plan? Add to the experience on facebook - Meet others in training Post your daily workout and what week you are in - Make it a fun experience Ask any training questions  All advice is free Click on IronBoomer.com facebook > > > > Triathlon Transition Tips Tips for getting in and out of the triathlon transition zones quickly By Elizabeth Quinn, About.com Guide Most triathletes spend the bulk of their training time focused on the three events: swimming, cycling, and running. But the transition between each event also requires training. Each triathlon has two transitions: a swim-to-bike and a bike-to-run. Although they seem simple a poor transition can add precious time and waste energy during a race. A good transition can improve your position and spirits while a bad one can leave you struggling to make up lost time. Here are some tips to help you prefect your transitions. 1. Simplify Keep your transitions clean and simple. By this, I mean don’t try to do too many things during a transition. Keep the number of tasks to the bare minimum. In a transition, the more you have to do, the more time it takes and the more that can go wrong. During the swim-to-bike transition, the fastest athletes may only put on a helmet and grab their bike to run out. Wear a one-piece racing suit to avoid clothing changes if possible. Some racers leave their shoes attached to the pedals and they put them on while riding. A trick they use is to rubber band the heel loops of the cycling shoes to the bike so that they are right side up. Sunglasses can be looped over the handlebars and put on down the road. Food and drink are already attached to the bike so you can fuel on the road as well. 2. Multi-task If you want to be efficient in the transition, you need to learn how to do a few things at once and keep moving in a seamless, fluid motion. Know what things you can do while running or riding or on the run-up to the transition zone and what you have to do before leaving. Something as small as taking off your cap and goggles, or unzipping your wetsuit on the run-up to the bike can save seconds, putting on you cap and sunglasses as you run is equally efficient. It may seem like these things take little or no time, but this will help keep your momentum for the next event. 3. Train for Transitions It is clear that if you want to get better at transitions, you need to practice them. But many athletes don't practice this part of the race. A good time to practice is during your regular event training, but a mental walk-through of a transition is also important. Practicing transitions during your regular training will help you feel very comfortable on race days. This sort of practice is also a good time to try new techniques and to see what you can do without. Never try something new on race day. 4. Race Day Set-up On race day, you should arrive with enough time to survey the transition area before the race and actually do your run-ups and exits so you know exactly where to go. Lay out your gear and do a test run to make sure everything is where you need it and ready to go. Make sure you can find your bike and know your path in and out. This pre-race check is also a good time to do a mental rehearsal as well. Visualizing your transition will help you deal with any challenges that are not a part of your practiced walk-through. As you do more and more events, you will find what works best for you, but these tips will help you develop transitions that are efficient so you can save your energy for biking and running. Kicking 101 by Bethany Larsen, Swimotion, LLC   Efficiency and power will generate speed, but speed will not generate power or efficiency.  This is especially true with our kick.  We need enough kick during our long swims to prevent our calves from cramping (due to limited use coupled with constant contraction) and to help maintain the overall coordination of our technique.  We do not however want to burn our legs out before we get to the bike and the run.   Kicking basics:  Your kick should be generated from your hips and not your knees.  Your upper legs should be split just short of a normal walking stride length with each kick.  Let your knees stay relaxed for the duration of the kick (e.g., if you sent a ‘wave’ down a hose to undo a kink, you initiate it from one end and let it travel out the other; keeping your knees and ankles rigid would be like trying to send a ‘wave’ down a two by four). Your toes should be pointing slightly inward. On the down beat of the kick, use your quadriceps to pull your leg forward with toes pointed as if you were kicking a soccer ball.  On the back swing, pull with your hamstrings and let your foot relax.   Keep in mind that only 10-20% of your kick is used for propulsion the other 80-90% is used as a lift force to keep you near the water’s surface.   Kicking lingo:  Rate of kicking is usually measured in beats per stroke cycle (one revolution of both hands).  For example a ‘6-beat’ kick would be 3 kicks per arm.  In most situations, this should be the upper limit of kicking rate during a triathlon, and may in fact be too high for most people to sustain over longer distances.     Foot ware: Fins are a great way to help develop your kick.  They provide a tactile sense of the water for your feet and help synchronize your feet and your body roll.  Also, if you want to work on an upper body drill or on arm turnover rate, they will provide a sufficient amount of lift to maximize the benefits of these drills.  “Zoomers” are short blade fins.  They are designed to help develop leg strength and a stronger kick.  Choose the footwear that suits you and your goals the best.  With either choice, wearing socks is a recommended preventative measure against blisters. When you’re ready to begin running, follow these seven training tips:   1. Start with walking.   If you aren’t used to walking regularly, for at least 30 minutes, then you’re not ready to leap into a jog. Instead, spend a few months walking three to five days per week, starting at 10 to 15 minutes, and working your way up to 30 to 60 minutes.   2. Incorporate jogging intervals into your walk.   Build up to the higher intensity and higher impact of running by inserting small doses at regularly spaced intervals into your walk. Start with a 5-to-1 ratio (10 minutes walking, following by 30 seconds of jogging.) Then gradually increase the time you spend jogging over three to six months time until you’ve reached a 1-to-1 ratio (two minutes walking: two minutes running, up to 10 minutes walking: 10 minutes jogging.) Gradually progress the ratio to favor more running and less walking.   3. Insert walking into long runs.   The body’s energy systems operate best when allowed recovery intervals. So, once you’re fit enough to go on three- to 10-mile runs, insert a minute or two of fast walking every 10 or 20 minutes. The longer you run, the more walking you should interject. You can certainly get by without doing this, but you’ll minimize the cumulative pounding forces and also allow your energy systems a little recovery time by adding these barely-noticeable intensity rests.   4. Lace Up.   Make sure you are wearing proper running shoes, not flimsy sneakers.   5. Choose softer surfaces.   Concrete and asphalt reflect landing forces back up your leg. So when possible, run at least some of the time on soft tracks or dirt trails. When you run on grass or dirt, be aware of uneven terrain or holes in the ground that can make you stumble.   6. Progress slowly.   Many injuries come from doing too much too soon. Give your body a chance to adapt to increasing levels of exercise. Bump up your mileage or time spent doing harder intensities slowly: Aim for increases of around 5 percent per week.   7. Fuel up.   Avoid entering long or hard runs hungry. Eat or drink some source of calories before you start, especially in the morning if you haven’t eaten breakfast. During sessions lasting longer than 90 minutes, take along a sports drink or goo, to provide carb calories for energy, and water, to stay hydrated. Research shows that carbohydrate supplementation during endurance workouts can help prevent the negative immune response that is a common effect of long, grueling workouts. Health/msn.com USAT wet suit rule: Each age group participant shall be permitted to wear a wet suit without penalty in any event sanctioned by USA Triathlon up to and including a water temperature of 78 degrees Fahrenheit. When the water temperature is greater than 78 degrees, but less than 84 degrees Fahrenheit, age group participants may wear a wet suit at their own discretion, provided however that participants who wear a wet suit within this temperature range shall not be eligible for prizes or awards. Age group participants shall not wear wet suits in water temperatures equal to or greater than 84 degrees Fahrenheit. The wetsuit policy for elite athletes shall be determined by the USAT Athletes Advisory Council.

How to measure your exercise intensity! Exercise intensity is a measure of how hard you're exercising. Here's why it matters — and how to measure it. You may have heard people talk about exercise intensity. But what does it mean? And more importantly, how do you measure it? Consider these simple strategies for monitoring how hard you're exercising. Exercise intensity defined The intensity at which you exercise reflects the amount of oxygen your body uses to do an exercise and the number of calories you burn while doing it. In aerobic exercise — such as walking, swimming or cycling — intensity translates into how hard the exercise feels to you. As a general rule, moderate-intensity exercise is best. If you exercise too lightly, you may not meet your fitness or weight-loss goals. If you push yourself too hard, you may increase your risk of soreness, injury and burnout. Moderate-intensity activity decreases these risks and may even increase your odds of continuing your exercise program in the long run. Measure your exercise intensity Moderate-intensity exercise should feel somewhat hard for you. Watch for these telltale signs: You're breathing faster. You're developing a light sweat. You're feeling some strain in your muscles. You can also use the talk test. If you can carry on a conversation of brief sentences but you can't sing a song, you're probably exercising in the recommended moderate-intensity range. Do the math If you'd rather get more specific, use your heart rate to measure your exercise intensity. When you exercise as hard as you can, your heart beats at its maximum rate. If you're a healthy adult, strive to exercise at your target heart rate — between 60 percent and 85 percent of your maximum heart rate. If you have an irregular heart rhythm or you're taking medication that affects your heart rate, ask your doctor about the best way to measure your exercise intensity. Here's how to calculate your target heart rate: Subtract your age from 220. This is your maximum heart rate. Determine the low end of your target heart rate by multiplying your maximum heart rate by 0.6. Determine the upper end of your target heart rate by multiplying your maximum heart rate by 0.85. So how do you use this information? While exercising, check your pulse. To check your pulse over your carotid artery, place your index and third fingers on your neck to the side of your windpipe. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. To check your pulse at your wrist, place two fingers between the bone and the tendon over your radial artery, which is located on the thumb side of your wrist. When you feel your pulse, look at your watch and count the number of beats in 15 seconds. Multiply this number by 4 to get your heart rate per minute. Reap the rewards If your heart rate is within the range you calculated above, you're exercising at about the right level. If your heart rate is too low, pick up the pace. If your heart rate is too high, back off a bit. You'll get the most from your workouts if you're exercising at the proper intensity. Whether you gauge your intensity by how you're feeling or how hard your heart is beating, know that you're doing what it takes to maximize your workout. Source: Mayo Clinic