Training Programs supplied by Qwik Kiwi
‘Training for excellence, with excellent training’
Raymond Boardman
PGDipSportMed, PGCertSc, BSc, DipSptSt
Email: ray@qwikkiwi.com
Mobile: 021 FIT-RAY (021 348-729)

Training for the Bayleys Mountain to Surf Marathon can be fun and achievable for all, and it doesn’t need to consume your life.

These training programmes are designed around having up to 1hr training time on some week days with a little more on week ends, this includes time to shower after the work out.

Medical Considerations

Running for health and fitness can be fun and rewarding; an increasing number of people are starting to become more physically active. Increasing physical activity is safe for the majority of the population however there is always the minority that can be affected.
Any person considering participating in this training programme should get clearance from their doctor beforehand. They should also be able to answer ‘no’ to the following questions:

• Are you younger than 16 or older than 60 years old?
• Has your doctor ever said that you have a heart condition and that you should only do physical activity recommended by a doctor?
• Do you feel pain in your chest when you do physical activity?
• In the past month, have you had chest pain when you were not doing physical activity?
• Do you lose your balance because of dizziness or do you ever lose consciousness? E.G. Blackouts
• Do you have a bone or joint problem that could be made worse by a change in your physical regime?
• Is your doctor currently prescribing medication (e.g. water pills) for your blood pressure or heart condition?
• Do you know any physiological reasons why you should not do physical activity?

If you answered ‘yes’ to any of the above questions you will need to discuss them with your doctor. It is advised that you should take this programme along with you to your doctor to enable them to confirm the appropriateness of this programme for your medical conditions.

Injuries/Illness

If you get ill or injured it is better to take some time off training to allow your body to recover. If you try and train through an injury or illness you will end up making the injury worse or become over trained and being forced to take a break from training. During this forced break you will lose more fitness than if you take a small amount of time off training to recover.

Training Terms

Flexibility Training Flexibility is an important component of fitness that is often neglected. Spend 30min at least once a week stretching every muscle group in the body. Hold each stretch for 20-30sec. Once you have stretched the whole body, work through any area’s that are still tight to complete the 30min.  Substiting a Pilates or Yoga session in here is also suitable. Check out the ACC site for some stretches to include in your workout.
Borg 2-3 The Borg scale is a scale of 0 through to 10 rating how intense the exercise is. Borg 2-3 can also be described as conversation pace, an intensity that you can maintain a conversation with any training partner with out getting out of breath.

After Training

After training you should consume a high carbohydrate snack. This will help to replace muscle glycogen (energy) that you have used whilst exercising. Suitable snacks include muffins, cereal, sandwiches and fruit.
After training it is very important that you take the time to stretch your muscles, especially those that you have just been working. You should spend a minimum of 10min stretching. Stretching helps you to maintain an injury free
body, improve recovery from the training, decreases muscle soreness and reduce stress. Each stretch should be held for a minimum of 15-20sec (if not more) to ensure you get the maximum benefit from the stretch,

Good luck with your training for the Mountain to Surf Marathon . If you have any questions feel free to drop me an e-mail on ray@qwikkiwi.com and don’t be afraid to come up and say ‘Gid’day’ at one of the events

Race hard and race smart.
Regards,
Raymond Boardman
PGDipSportMed, PGCertSc, BSc, DipSptSt

Downloads

• Bayleys Mountain to Surf Marathon Training Program