So, I am back at training this week and one of the things the great Doctor Gowans taught me was the idea of 30 runs in a row to get the legs going. I am going to go on a whim here and say I have come up with a specific set of work-outs that can suit a person of any fitness to either get into a training regime, or kick that last seasons run back into gear.

For the very unfit person, I would recommend 15 days of running 15 minutes a day, at a low intensity, that be under 70% of max heart rate.

For a moderately fit person, I would recommend 25 days of running 25 minutes a day, at a low to moderate intensity, so anywhere between 65 and 85% of max heart rate.

For a fit person getting back into training, I am going to try run 35 days, with 35 minutes a day, at a moderate intensity, so around my AeT levels again, but when I feel good, I am going to let it hang out a bit.

Today was day 3.

The idea is quite simple:

1. Routine creates the situation where its easier to get up in the morning.
2. The more regularly you run at the start of your season, the faster your body adapts to running, and the easier it is to add speed, hills and specific long runs at the peak of your season.
3. 35minutes for me is about 7km. 7 x 35 = 245km in my first “month” of training, purely out of running. I could run 4 days a week and run 12km a week, but this gives far more consistency.

Is anyone else up for the challenge?

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Puma is such a great overall brand. I love their shoes and technical gear as well as the lifestyle stuff. Recently, PUMA Creative linked up with iconic motorsport brand Ducati and tasked the students of the Central Saint Martins College of design to re-design the Ducati Biker jacket.

A very kif Ducati on display

This forms part of the bursary award which PUMA created 3 years ago to help students to afford their studies within and beyond the college. The ‘re-designs are then paraded on the catwalk at London Fashion Week and the winners receive prize money of £14,000.

A typically stylish Puma jacket

now go back to your life…

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To all the Ironman South Africa competitors out there…. YOU CAN!

and while you`re at it….

You WILL finish, and you HAVE done the right training. Believe in yourself. You OWE it to yourself.

RELAX already…. you are ready.

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So, if you haven’t surfaced this side of the Sydney Olympics, we have a triple world champion in Xterra . He is possibly the most humble, nicest, awesome-est guy I have met through triathlon and I can admit that I do find his presence “inspiring”.

If you dont visit Conrad Stoltz ‘s blog already, you should. Case in point today…

How`s this picture right here?

Yes, that is a Sheryl Crow Speedo . I can’t explain it either. Most of us would be at the Virgin Active, in our “normal” cozzies, with other people in the pool. But if you`re Caveman, you`re on a farm, in a single lap home made pool readying yourself for an Epic summer of Xterra racing.

With a big cheer, can we please stand up and applaud Conrad for his views on life, his simple way of getting things right, and his magic sense of reality. We can all learn alot from him.

Cheers!

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There is just something about a weekend like we just had in the fairest Cape, isn’t there? The weather was not too hot, but still beachable, the wind didn’t blow us into smithereens, and the evenings were cool enough to let your metabolism slow down enough to have a sleep that can only be described as “epic”.

Speaking of Epic, you should be tracking The Housemate via the big world of the internet on www.cape-epic.com as he tasks riding 900km in 7 days across more mountains than you`ve ever driven in your car. It’s a noble task, life changing, and he will come back a better man for it.

They are team Fairbairn Private Bank, and drop him a line on 082 419 1000 with the words “Roco & enjoy the vibe. Its far but its awesome” in there somewhere.

I had what can only be described as a swan song of a weekend with regards to training. I have had the last 2 weeks off. Not taking it easy, but totally OFF training. Not even a hint of mileage. The purpose of this is for my mind to take a break as well. No planning kitbags and sessions, no visualisation or thinking about training or racing. Quite lekka I say. (more…)

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As a lycra wearing triathlete, I feel pretty unskilled right now.

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You guys rock! Urban Ninja made it into the top 10 for two categories at the SA Blog Awards . This purely has to do with your votes and I am humbled and amazed at the categories and the company I am keeping in the lists I made it onto.

Unfortunately, I do need you to now go and vote again, for the two categories that I made it into. Luckily, SA Blog Awards makes it super easy to get this done, and have designed a nice widget (which is in my sidebar) to click and its that easy.

I am in the following categories:

1. Original Writing
2. Sports

The widget should make it super easy to get this done so if you could do that for me, I would be most grateful.

Then obviously add this to your Facebook profile with the “Share This” button just below this post, as well as telling all your friends to come here, click the widget and vote for me! The site can only get better if there are more people coming here, forcing me ever so slightly so come up with better material for you, every single day.

But again, thank you for getting the site this far. I would never have thought it.

While you`re there, cast a vote for the From-The-Couch boys, we love their vibe.

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Didn’t catch the series that I put up the other day on New Rules for a New Economy?

Click here for a catch up on some very very useful information.

I am pleased to announce the new part is out. Click here to be hit with some fresh knowledge for the weekend.

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now that is the list of people with the most followers…how many do you have? Nice to see Lance cracking a top 10 there.

For those of you who still don’t know what Twitter is, just go to www.twitter.com and sign in. From there you can search for people to “follow” and every time they tweet or whatever you want to call it, it will show up on your Twiter page. So you can follow me as a starting point (click HERE for that) and then check out the people I’m following / following me, and add some of them as well if you want. You’ll find the likes of John Cleese , Stephen Fry , Britney Spears (I know), Snoop Dogg , Christopher Walken and then tons of our local Twitter crew, including professionals in every sphere.

And THEN, once you start Twitting (anything you want, ideas, thoughts, photos), people will start to follow YOU! Every time YOU tweet it will show up on their page. Then you can go even further and download it (Twitter software) onto your phone and twit from there. If you see something funny, you can snap a pic and send out a message with the pic – which everyone following you will see. If they like it, they can do a “retweet” which will forward the message to all of their “followers”. Some of their followers might enjoy it and start following you as well.

It’s quite fun and fiercely viral. Very useful if you “think out the box.”

When you start getting used to it then you can download Twitter software (I use Tweetdeck ) for your computer which provides a live feed of all twits that you’re following, as well as your own, and replies to your tweets.

In fact, MOST of the online blogging to do with tuesday night’s Cape Town fire, originated on Twitter – with people near the fire taking pics and sending to their Twitter, eventually spiraling onto the blogs like I posted on Wednesday.

You like?

Get involved. Go to Twitter, sign on, start following me, and take it from there!

Ciao.

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Glaceau Vitamin Water

Glaceau Vitamin Water is about to be launched into South Africa.

Here is a cool story about the fires in Cape Town with Glaceau stepping up to provide great nourishment to the fire fighters. I believe a certain chocolate brand did the same thing. Very naughty and very very smart.

Are you coming to the launch party?

Didn’t crack the nod?

shame

What do you mean you are unaware of the awesomeness of this product?

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