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Active Communities
Activation Duathlons
When?
- Sunday 3rd August, and
- Sunday 24th August 2008 – be ready!
Activation Training Programme
Activation have put together a generic training programme that will
assist you in training towards the first Activation Duathlon on Sunday
3rd August. The numbers on the programme are minutes – its time spent
doing the activity, not the number of kilometres that are important at
this stage.
The programme is very much a guide and should be treated as such. If you are already fairly active you may be able to interchange some of the sessions that are on the programme although you should try to do at least the run days and bike days and towards the end of the programme, the run/bike days as this will get your body used to what you are going to ask it to do in the race.
All of the sessions should be done at your own pace and intensity level, when a session says ‘easy’ or ‘hard’ they are what you perceive to be easy or hard, not what your partner / daughter / neighbour, second cousin twice removed, feels it should be.
The run days are either run or walk / run, obviously the fitter you get the less you will be walking & the more you will be running. The bike days can of course include taking the kids out on bikes – it all counts – as I mentioned above, its time spent riding that’s important not the number of K’s you are doing.
The programme is designed to be progressive, but if at any stage you feel it is too much, just cut it back a bit & if you miss a session don’t worry too much, so long as you don’t try to cram12 weeks into three you should be fine. Also the days that the sessions are on are by no means prescriptive, if you can’t do Tuesdays, move it to another day. Just be aware that if you put all three sessions together, one after the other you’re muscles may protest by week three!
The programme has been designed to give you some good rest & recovery days in between sessions (the reason the walk day is after the run day is that active recovery for your legs the day after is excellent for flushing through any residual lactic acid that may have remained after the run).
Two more things (well three really!), make sure you consult your doctor before going ahead with any fitness programme, they should be able to advise you if the challenge is just what you need or if you should maybe consider something less dramatic to start you off.
Secondly, remember to stretch after each session to help remove that lactic acid & keep the body nimble (remember, with any new programme there may be some muscle stiffness, but this should pass after a few days – if it persists please consult your doctor).
Finally, if you have any questions about this programme or the Activation Duathlons, feel free to call me on (04) 903-4715 and ask for Cherry Downing, Active Communities Coordinator.
The programme is very much a guide and should be treated as such. If you are already fairly active you may be able to interchange some of the sessions that are on the programme although you should try to do at least the run days and bike days and towards the end of the programme, the run/bike days as this will get your body used to what you are going to ask it to do in the race.
All of the sessions should be done at your own pace and intensity level, when a session says ‘easy’ or ‘hard’ they are what you perceive to be easy or hard, not what your partner / daughter / neighbour, second cousin twice removed, feels it should be.
The run days are either run or walk / run, obviously the fitter you get the less you will be walking & the more you will be running. The bike days can of course include taking the kids out on bikes – it all counts – as I mentioned above, its time spent riding that’s important not the number of K’s you are doing.
The programme is designed to be progressive, but if at any stage you feel it is too much, just cut it back a bit & if you miss a session don’t worry too much, so long as you don’t try to cram12 weeks into three you should be fine. Also the days that the sessions are on are by no means prescriptive, if you can’t do Tuesdays, move it to another day. Just be aware that if you put all three sessions together, one after the other you’re muscles may protest by week three!
The programme has been designed to give you some good rest & recovery days in between sessions (the reason the walk day is after the run day is that active recovery for your legs the day after is excellent for flushing through any residual lactic acid that may have remained after the run).
Two more things (well three really!), make sure you consult your doctor before going ahead with any fitness programme, they should be able to advise you if the challenge is just what you need or if you should maybe consider something less dramatic to start you off.
Secondly, remember to stretch after each session to help remove that lactic acid & keep the body nimble (remember, with any new programme there may be some muscle stiffness, but this should pass after a few days – if it persists please consult your doctor).
Finally, if you have any questions about this programme or the Activation Duathlons, feel free to call me on (04) 903-4715 and ask for Cherry Downing, Active Communities Coordinator.
Training Guides and Course Details
 | Download the information on this page | (pdf 53K) |
| | Download the Training Guide - Long Course | (pdf 24K) |
| Download the Provisional Course Details - 2008 | (pdf 342K) |
| | Download an Entry Form | (pdf 227K) |
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