Omar Nour’s 4-week plan to get you tri-ing your best

4/12/2013
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With Tri Yas and the Abu Dhabi International Triathlon fast approaching, now or never is the time to get training.

Whether you are a complete beginner to the sport or a Tri-aholic looking to tackle the tougher distances, Egyptian triathlete Omar Nour is here to see you through it with these four-week Tri Yas training programs.

Here, he walks you through them himself:

Much like most things in life, triathlon, from the outside, seems like a very difficult challenge to overcome for the average individual. I am living proof that, also like most things in life, if taken in small strides with incremental achievable goals, and with a little bit of faith, magic is inevitable!

I weighed over 100 kg and was overworked at my desk job five years ago. Today, at age 34, I am in the best shape of my life. I weigh 76kg and make my living competing on the International Triathlon circuit, representing my country.

Sometimes athletes are not always the best coaches so I had my world famous coach, Neal Henderson, look over these programs and he’s approved them. Now you know they are based on science!

I hope that these training plans may be the beginning of your journey to a new you or may simply help you on your journey to good health. Just remember, it’s never too late – it’s never impossible. It’s never as hard as it looks and you can always make time if it matters to you.

Now for the serious bit… Before you get started, you should always consult a doctor before starting any training regiment to ensure that you are not putting yourself at risk. If you are severely overweight, you will need to prepare over a longer period to make sure you gradually lose weight before running at a higher volume.

If you have to slow down in training to complete these programs, slow down. If you have to do a combination of walk/run at first, go ahead and do that but make it your goal to work up to running/swimming/biking continually.

If you end up missing a day for whatever reason, don’t try to make it up on another day, just go ahead and continue following the program; missing one day of training is not going to make or break you.

The Newbie to Sprint Programme assumes you have done little to no training in the past and are looking to complete your first sprint race. Congratulations, this programme was built around you crossing that finish line! Don’t concern yourself with speed or distance, just keep in mind that your goal is to complete the Sprint distance without stopping. Simply make sure you do the recommended training times.

Tackling the Olympic distance? This programme assumes you’ve done some training leading up to this point. Most of you have raced a triathlon (Sprint or Olympic) before and are looking to improve your finish time. Go you! …And that’s it!

Remember to have fun, and make sure to keep me posted on your progress too – I’d love to hear from you! I am looking forward to toeing the start line with all of you at Tri Yas on February 8!

Happy Training!

Omar Nour

www.omarnour.com

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Strongest ever field for Abu Dhabi triathlon

4/12/2013
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Three of the world’s leading female triathletes are set for a return to the ‘pure power’ 223km Abu Dhabi International Triathlon course and will fight for a chunk of the overall prize purse of $230,000 (Dh 844,858).

Having featured on the podium for the last few years, Switzerland’s Caroline Steffen, Canada’s Angela Naeth and Australia’s Melissa Hauschildt, are all familiar with the lung-bursting 3km swim, 200km bike ride and 20km run, yet have fallen short of taking home the top honours on each occasion.

Steffen has twice finished in the top three and believes her knowledge of the course and conditions, as well as her successful worldwide campaigns in 2012, will stand her in good stead for her fourth try, despite this year showcasing the strongest women’s field to date.

“The biggest factors in the race are heat, wind and the gruelling distance on the bike but luckily I like all these influences so I hope this will put me at the top,” said the two-time ITU Long Distance World Champion and former national swimmer.

Hot on Steffen’s heels though will be Canadian ‘pocket rocket’ Naeth, who last year had to settle for second place. She, however, marched on in 2012 to win the Rev3 Portland, 70.3 Ironman Syracuse, 70.3 Ironman St. Croix (in a course record), Leadman 125 Las Vegas and 70.3 Ironman Panama, and in 2013, shows no signs of slowing down.

“The biggest edge you can get in this race is just building the endurance needed to get away from the group,” she said. “Having the ability to push when needed on the bike will be key and that’s what I intend to do.”

As for 29-year-old Brisbane girl Hauschildt, she became an instant hit when she burst onto the pro circuit in 2010 and claimed every title she raced in, including the 70.3 World Championships. With a handful of in 2012, and a course record at the 70.3 Australian Pro Championships under her belt, she too is keen to prove her mettle.

“I’m in a competitive position to fight for the podium. L,I went in with a rolled ankle so my physical fitness is in much better condition this time,” she said.

Faisal Al Sheikh, events manager, Abu Dhabi Tourism & Culture Authority (TCA Abu Dhabi), which is behind the race, said: “Sport is about breaking down boundaries and to see so many female athletes take to the starting blocks is highly positive for triathlon’s future in the region.”

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Deadline looming for second Aquathlon meet

4/12/2013
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Nicholas Tipper and Svetlana Blazevic will look to defend their Olympic distance titles in Race 2 of the Zoggs Aquathlon Series at Madinat Jumeirah this Saturday.

The two racers, who both represent TRIbe Racing, will go up against a loaded field of over 200 athletes, many of whom are looking to knock the pair off their perch.

Valuable ranking points are on offer to the athletes that are taking part in the biathle race – running and swimming – and those who place high enough will qualify for the Oakley Super Series prize of an all expenses paid trip to Adventures in the Alps in France.

“This event is open to all junior and adult athletes from as young as six-years-old through to 60-plus,” said Race Director Warren van der Merwe, from Super Sports Events.

“Whether they are athletes trying an aquathlon for the first time or seasoned and experienced triathletes, all ages and abilities, are welcome.

“We have had many companies and families compete as individuals or in a relay team where one person does the run and the other finishes with the swim – so there is something for everyone, including different distances.”

Race distances and age groups will be divided in to three different distances and respective age groups within each category.

The Super Sprint will be a 200m swim and 2.5km run for those aged 12 and under. The 13 to 18 years, 19 years and over, 18 years and under relay, and the 19 years and over age groups will all swim 375m with a 2.5km run.

The Sprint is an 800m swim and 5km run for the age groups of 18 years and under, 19 to 39 years, 40 to 49 years, 50 and over, as well as relays for all ages.

The Olympic distance is a 1.6km swim and 10km run with the same age groups as the Sprint distance.

Entries close on Wednesday (today) so head to www.supersportsdubai.com or contact Race Director Warren van der Merwe on 050 657 5021.

 

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