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1<br />
Complete and attach to clothing bag for<br />
free clothing transport from start to finish.<br />
Complete and attach to clothing bag for<br />
free clothing transport from start to finish.<br />
Name: ______________________<br />
______________________<br />
Email: ______________________<br />
______________________<br />
Phone:______________________<br />
Phone:______________________<br />
The Star Latest 14km Christchurch news 6km<br />
at www. .kiwi<br />
Thursday March 9 2017 35<br />
WEEK 9: Plan the plan<br />
name<br />
name<br />
2 weeks out and it is time to look forward<br />
to<br />
signed<br />
signed the event and start planning the day.<br />
The start is at 9am. Are you planning to<br />
roll out of bed at 8am, have a quick coffee<br />
and toast and hurry to the start? Or do<br />
you get up at 6.30am to have a decent<br />
breakfast, leaving you plenty of time for<br />
the digestion and to get ready to arrive<br />
at the start in plenty of time? I suggest<br />
that this week on the Wednesday or<br />
Saturday, you actually practice your race<br />
2017<br />
This<br />
This<br />
emergency<br />
emergency<br />
contact<br />
contact<br />
number<br />
number<br />
existing<br />
existing<br />
medical<br />
medical<br />
condition<br />
condition<br />
19 th March 2017 • Prize Giving Ferrymead Park.<br />
sticker<br />
sticker<br />
is<br />
is<br />
valid<br />
valid<br />
for<br />
for<br />
entry<br />
entry<br />
into<br />
into<br />
either<br />
either<br />
distance.<br />
distance.<br />
Must<br />
Must<br />
be<br />
be<br />
worn<br />
worn<br />
during<br />
during<br />
the<br />
the<br />
event,<br />
event,<br />
to<br />
to<br />
claim<br />
claim<br />
prizes,<br />
prizes,<br />
and<br />
and<br />
for<br />
for<br />
free<br />
free<br />
entry<br />
entry<br />
into<br />
into<br />
Ferrymead<br />
Ferrymead<br />
Heritage<br />
Heritage<br />
Park.<br />
Park.<br />
OFFICIAL<br />
OFFICIAL<br />
ENTRY<br />
ENTRY<br />
NUMBER:<br />
NUMBER:<br />
SUNDAY<br />
MARCH 19<br />
14km 9am,<br />
6km 10am<br />
www.city2surf.co.nz<br />
CITY 2 SURF TRAINING PROGRAMME<br />
day routine so it is familiar to you on the<br />
day. You won’t know what the weather<br />
will be like until a couple of days before<br />
so don’t worry about that now, just be<br />
prepared for every weather condition.<br />
This is Christchurch autumn with all its<br />
unpredictable weather patterns from<br />
a warm nor’west day, to snow! So find<br />
some gloves, a hat, a polypropylene top<br />
and a jacket in case you need these. And<br />
don’t forget the sunscreen.<br />
Your training this week is still solid with<br />
the last long run on the Wednesday as<br />
the taper to freshen up the legs starts in<br />
the weekend. If you feel a bit underdone<br />
don’t fall into the trap of doing “catch<br />
up training”. That is putting in some<br />
extra sessions or going a bit longer and<br />
harder than indicated. You take a risk of<br />
injury or excessive tiredness and it is too<br />
late to have much of an effect anyway,<br />
so relax and stick to your plan!<br />
LEvEL WED FRI SAT OR SUN MON<br />
Beginner 14km 45 min jog continuously Z1-2 75-90 min jog Z1-2 75 min brisk walk or<br />
45 min jog Z1<br />
Intermediate 14km<br />
50 min easy jog with 6X3 min<br />
Z2-3 alternated by 2 min Z1 in<br />
the middle<br />
WALK 6km 60 mins alternate 5 min light, 5<br />
min moderate<br />
WALK 14km<br />
50 mins mod/vig. Warm up, then<br />
every 5 mins walk at vigerous<br />
intensity between lamp posts<br />
75-90 min jog Z2 50 min jog as per<br />
Monday<br />
40 mins mod<br />
intensity<br />
75 mins moderate<br />
intensity<br />
60 min jog Z1-2<br />
60 min jog Z1-2<br />
25 mins mod intensity 35 mins light<br />
intensity<br />
105 mins Alternate<br />
5 mins light, 5 mins<br />
mod<br />
60 mins light<br />
intensity<br />
TIP OF THE WEEK<br />
A normal breakfast<br />
before you take part in<br />
an endurance event is<br />
taken 2-3 hours before<br />
the event. It should<br />
consist mainly of slow<br />
release carbohydrates,<br />
also called foods with a<br />
low glycaemic index.<br />
Low GI foods include oatmeal (rolled<br />
oats), skim milk, most fruits (except grapes,<br />
watermelon and banana’s), nuts and whole<br />
meal bread. In the 2 hours before the event you<br />
don’t need much. You can sip on a sports drink<br />
or have a banana if you feel hungry but you<br />
don’t want to start with a full tummy and the<br />
right breakfast will keep you going till the finish.<br />
The nutritionists at SportsMed can assist with<br />
your nutrition if necessary.<br />
On behalf of the team at Sportsmed<br />
(www.sportsmed.co.nz)<br />
Dr John Hellemans, Sportsmedicine<br />
Practitioner/Coach<br />
This programme and accompanying information are written as a<br />
guide only. If you are concerned about your health at any stage<br />
please undergo a health check with your GP.<br />
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Mike Pero Real Estate Ltd Licensed REAA (2008)<br />
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BRAND GUIDELINES<br />
SUMMARY<br />
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