www.Hypersmash.com Racing goals and training plan

zondag 19 mei 2013

Racing goals and training plan

Since completing the stair running race last week I've been busy seeing what other races I can do in Europe over the next few months.

I found two that I want to aim for; a tower race in Vienna, Austria on 31st August and a tower race in Barcelona, Spain on 6th October.

There's also an event in the Netherlands at the end of June so the events are close enough together to be motivational but not so close that I can't recover and improve between events.

As for my training I was thinking of something along these lines:
--- Monday:
- Bike to work and back (this is 75km total)
- Run 2-3 times the head office stairs (27 flights)

--- Tuesday
- Bike to work and back

--- Wedneday
- Bike to work and back

--- Thursday
- Bike to work and back
- Tabata workout on my stepper machine in the evening (this workout is very short but excruciatingly hard!)

--- Friday
Gym

--- Saturday
3 hour bike ride

--- Sunday
Rest



As well as the above training I want to do stretching, yoga and core strength exercise 2 or 3 times a week.

I'm a little bit worried about the risk of knee injuries from stair running. I read an article today that claimed running stairs could really damage the knees. What I've found is that running (or walking) down stairs puts a lot of stress on my knees but I've never had any problem with running up stairs alone. Because I'm always taking the lift downstairs I'm only ever going up.

But in any case I'll limit the actual running on stairs to once per week (at least initially).


Diet

The impact of carrying excess weight is massive when running up stairs. Massive in terms of how much it slows your down but also significant in the extra stress placed on your muscles and joints.

So I really want to buckle down over the next 3 months and lose a fair bit of weight. I had my fat percentage measured a couple of months ago and it was 21%. In the next 3 months I'd like to get that down below 15%. That definitely won't be easy. Lets see how I do. The strategy is to cut out all processed food, alcohol, sugar and to base my diet primarily on vegetables and some fruits. I'm doing that already for the most part, the next 3 months is about going hard core and cutting out any cheating.

That will be tough.

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