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TRAINING
DO YOU HAVE A NUTRITION PLAN TO SUIT YOUR TRAINING AND COMPETING ?
For an individual nutritional assessment tool visit The Fuel Shop.
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DO YOU KNOW YOUR DAILY CALORIE REQUIREMENTS ?
There are 3,500 calories in each pound of fat.
Can you balance your calorie intake to maintain your desired weight ?
If you need to reduce weight (recommended max 1lb/week) this would require a daily calorie deficit of 500 calories.
Input your details into this calculation sheet to determine your Daily Calorie Requirements.
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DO YOU KNOW YOUR VO2 (Volume of Oxygen) CONSUMED AT MAXIMAL EFFORT.
The higher the figure, the more efficient your energy system, and the longer you can exercise.
Input your cycling or running times into this calculation sheet and compare with this table :
- 90 ml/Kg ~~ Highest ever recorded :
- 80 ml/Kg ~~ Top Triathlete
- 60 ml/Kg ~~ Good Club Athlete
- 50 ml/Kg ~~ Club Level Woman
- 40 ml/Kg ~~ Sedentary Types
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Monday
20:30 - 21:30 Inverurie Pool
£2.50 per session Coached by Allan & Lynn Drink at Strathburn afterwards Everyone welcome NB. Pool maybe closed during adverse weather Tel: 0870 054 4999 PIN 021060 Or visit www.aberdeenshire.gov.uk
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Winter
- Thursdays 19:30 Spinning Classes in Garioch Sports Centre
- Several spin bikes free for next term, get in touch with Anne if you would like to 'own' one outright from Jan. 8 to April 29th, or would like to be added to 'drop-in' list to come occasionally.
- Sundays (1st Oct - 30th Apr) 09:30
- From Garioch Sports Centre.
- From now until March it will be winter bikes/MTB's.
- If it's frosty we go into the forest.
- Contact Andy Miller or Jake Vellacott ( NB. For week-day runs, when he's not working, Jake's often out on the MTB around Bennachie and Pitfichie. The ride lengths are suitable for all standards, including first timers.)
Summer
Running
There are a few pointers to choosing the right shoe for you. If you're running in a certain type of shoe (ie. stability, neutral) and you are uninjured it may be worth staying with that category. You can also use your foot's arch to give some indication of the type of shoe that may be best for you. See the diagrams.
It'll soon be KRUNCE time again. Perfect for a training run and to see how you improve over the 6 events.
It is held on the first Tuesday of the month (April to September). Registration 18:30 for an 18:45 start.
This is a handicap 3.5 mile run on forest tracks, west of Aberdeen.
Meet at Rotten O'Gairn car park. (Map Ref. GR-NJ851055)
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Check out the pace chart for your split times required to run your target times
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No formal coached sessions at this time but try these schedules over the winter period :
- LONG RUN -- Very easy (<75% MHR). 90 min to 3 hrs. Train your body to access fat reserves
- SHORT RECOVERY -- 4 x 100m uphill (15 secs recovery). Try for 5 sets with 2 min between sets.
- LONG REPETITIONS -- 16 x 1 min (90 secs rest) OR 8 x 3 min (3 min rest) OR 5 x 1 mile (4 min rest)
- FARTLEK -- 30 to 60 mins. Run as you feel but NOT at constant pace.
Assuming you have enough time for 4 running sessions per week, this schedule should form the basis of your winter run training.
If you are training for marathon distance, (or Ironman) try the Yasso 800's. (Only once per week)
- Run 800 metre reps in the same time mins/secs as race time in hours/mins. i.e. 3:45 mins for 3h 45m race.
- Start with 4 or 5 reps , then add 1/week until you reach 10.
- See links for local running clubs
Healthy Eating........
Try the Flapjack or Carbo Cake. Both are simple and healthy from a respected nutritionist.