What Triathlon Gear Means to Me … July 11, 2005
Posted by Amber D. Evans in : Reflections, Gear and Equipment, Chico CA , add a commentSo, blue is my poison from here on out …
For me, this triathlon is becoming more about how I feel in all
aspects: looks, self-worth, confidence, fitness, vanity, etc. and it’s
nice to know that looking good and being comfortable is possible. And
since I’m particular about “buy once, last forever” I do like it when
my stuff matches (or at least is related to the same color wheel.)
So, blue is my poison from here on out …
Week 03: The Workouts
Posted by Amber D. Evans in : Running, Cycling, Swimming, Weightlifting, Chico CA, Training Stats , add a commentThe workouts for the week!
Aerobic HRM
Moderate rate/goal throughout: 153 bpm
- the Swim: 143-160 bpm
- the Ride: 143-153 bpm
- the run: 145-157 bpm
Day 67/10/2005 @ 4:30 PM at the One Mile, Lower Bidwell Park
Ride: 6 miles
- warm-up: 10 minute spin (easy)
- main portion: cycle in your aerobic zone
- cool-down: spin easy… bring your HR down for last 5 minutes
Day 7 - Day Off!
Day 87/12/2005 @ 5:00 AM at the gym
Swim: 200 yards total (4 laps)
- warmup: 50 freestyle easy
- main set: 4 x 25 easy style
- swim down: 50 very easy
Run/Walk: 20 minutes
- Warm-up: 9 minutes
- Intervals: 2 minute run, 1 minute walk 3 times for a total of 9 minutes
- Cool-down: 4 minutes, give or take
Weights: 30 minutes @ 5:00 PM at the gym
- Lat
pull-downs, Leg press, Ham curls, Chest press, Shoulder press, Torso
extensions, Back extensions, Ab curls, Deltoid press, Triceps
pull-downs, Bicep curls.
Day 9
7/13/2005 @ 6:00 PM at the One Mile, Lower Bidwell Park
Ride: 6 miles
- warm-up: 10 minute spin (easy)
- main portion: cycle in your aerobic zone
- cool-down: spin easy… bring your HR down for last 5 minutes
Day 107/14/2005 @ 5:00 AM at the gym
Swim: 300 yards total (6 laps)
- warmup: 50 freestyle easy
- main set: 8 x 25 freestyle, 10 sec. breaks
- swim down: 50 freestyle very easy
Day 11 - Day Off!
Day 127/16/2005 @ 8:00 AM at the One Mile, Lower Bidwell Park
Run: 30 minutes
- Warm-up: 9 minutes
- Intervals: 3 minute run, 1 minute walk
- Cool-down: 5 minutes, give or take
Week 03: Stats and Weigh-in
Posted by Amber D. Evans in : Weigh-ins, Chico CA, Training Stats , add a commentMeasurements, nutrition, and workout reports.
Sunday, July 10, 2005
The Measurements
Scale
186.0 lbs. (< 3.2 lbs.)
Body Fat ~39.8% (< 5.7%)
Neck 12"
Chest
38"
Waist 43"
Hips 45"
Thighs 26"
Calves 15.5"
Upper Arms 13" (<
0.5")
Forearms 10.5" (< 0.5")
The Workout
(Total output for Sunday-Saturday)
Swim: 400 yards (Tues 400 + Thur x)
Bike: 32.4 miles (Sun 14.4 + Wed 18)
Run: 2.5 miles (Tues 20 min.)
Weights:
Lat pull-downs, Leg press, Ham curls, Chest press, Shoulder press,
Torso extensions, Back extensions, Ab Curls, Deltoid press, Triceps
pull-downs, Bicep curls.
The Nutrition
No longer watching caloric intake. Simply recording caloric intake without a caloric cap. Hunger is insatiable.
(All values below are averages per day based on information gathered Sunday-Wednesday.)
Calories: 2200 kcal (ideal: 2100 kcal)
Protein: 118.7 g (ideal: 20% or 104.9 g)
Carbohydrates: 225.6 g (ideal: 50% or 262.3 g)
Fiber: 12.5 (ideal: 25 g)
Total Fat: 104.3 (ideal: 30% or 69.9 g)
Saturated Fat: 33 g (ideal: 23.3 g)