Ironman European

ChampionshipsFrankfurt, Germany

24/07/2011

John Flannery and Paulina Rajko-Nenow Galway Triathlon Club

Galway city, Ireland

Galway

Galway city‘City of the Tribes’

75,500 People living in the city

~1,850 Polish Nationals

Galway was governed by 14 Families (Tribes) until the 19th century

Galway cityGalway city has a strong maritime history

In 2010 it hosted the Volvo Ocean Race and will be the finishing port in 2012.

Important tourist destination in Ireland

Galway Triathlon Club (set up in 1999)

Currently there are 198 members ranging from 19 to 58 years of age (including 1 Polish person!)

Weekly training of group swims, cycles and runs

What is Triathlon?• Triathlon is a sport involving three

stages– Swim– Bike– Run

• Triathlon became an Olympic sport at the Sydney Olympics in 2000

• Usually, there are four distances of Triathlon (swim, bike, run);– Sprint (750 m, 20 km and 5 km)– Olympic/standard (1.50 km, 40 km and 10 km)– Middle/ Half Ironman (1.90 km, 90 km and

21.1 km)– Long/ Ironman (3.80 km, 180 km and 42.2

km)Agnieszka Jerzyk became the first Polish athlete to win an ITU World Championship race (Bejing, China, 2011, under 23 women’s category)

What is Ironman?It does not involve lifting weights/pulling airplanes etc.

• In 1978 in Hawaii, a few friends started a competition to see ”who was fitter…a swimmer, a cyclist or a runner?” Swim 3.8 km, cycle 180 km and then run 42.2 km (a marathon)!

• Now there are 26 offical Ironman races worldwide– European championships- Frankfurt, Germany– World championships- Kona, Hawaii, USA

Ironman is the ultimate test

of human endurance

How to train for an Ironman?

• Discipline is the most important thing!• At least 7 months of regular and specific training• Three 10-week blocks of training with increasing

intensity/duration – (10 hours per week to 20+ hours per week)

Sport Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Swimming

Rest 1 hour 1.5 hours

2 hours

Cycling Rest 2.5 hours

2.5 hours

1.5 hours

7 hours

2 hours

Running Rest 1.5 hours

1 hour 1.5 hours

3 hours

Frankfurt swim (3.80 km)

Water temperature 20ºC

A wetsuit was required to race

A wesuits consists of Neoprene and gives the swimmer greater buoyancy (they can float in the water better) while keeping them warm.

Frankfurt cycle (180 km)2 x 90 km loops

Air temperature of 10ºC

Rain and hail for 6 hours 25 minutes!

Start of swim

Frankfurt run (42.2 km)

4 x 10.5 km loops

~ 500,000 spectators

Thanks for your attention

Enjoy the video!

Vocabulary

• governed – rządowy; to govern - rządzić

• tribe – ród• maritime – morski, nadmorski• destination – cel podróży• endurance - wytrzymałość• wetsuit – pianka • buoyancy - pływalność• rain and hail – deszcz i grad