Winter Challenge 2012

7/31/2019 Winter Challenge 2012

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OUR GOAL

To maintain ourfocus and get our

MOJO back to achieve greater

results through winter usingpersonal goals, planning and

support


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OUR PHILOSOPHY

The weather does NOT

determine whether or not we train,

the weather determines what wewear to training!


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TRAINING THROUGH WINTER

Winter is regarded as the best time of the

Year for Outdoor Training :

Greater Weight Loss

Avoid SADs (Seasonal Affective Disorder) More intense training

Head start on The Pack (those who show up

in spring)

Is this the Alternative??


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PROS and CONSPROs

Metabolism is increased therefore

greater calorie burn

Avoid the excess 5kg winter gain

Avoid S.A.D.s (Seasonal Affective

Disorder) Maintain your current fitness level that

you have worked so hard for

Better prepared for the Summer Body

Less work to do in the spring and

summer!

Less overheating issues while training Days start to get longer after June 22nd

CONs

Its colder

Its rainier

Its darker

Etc, etc.


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TRAINING TIPS DOS

Prepare the night before!

Start Warm - Stay Warm

Plan your Week and Stick to It!

Warm Up / Stretching

Dress in Layers

Hydration

Rug Up Afterwards

Get the right Gear

Spray Jackets

Toning Gloves

Hats / Beanies

Footwear

Polar Fleece Jumpers

Compression Clothing


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TRAINING TIPS DO NOTS

Turn Up late (Missing the Warm Up)

Start the Session Cold

Wear Wet Gear

Push too hard too early

Forget about Hydration

Eat a Heavy Meal before training

Dress too warm without layers

Use the Weather as an EXCUSE!


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Submit goals to get to 5000 metres

C1 943 pts SIL Sports Socks

C2 1400 pts - SIL Beanie/Cap/Visor

C3 2162 pts - SIL Training Club TShirt

C4 3000 pts SIL Resistance Band

Summit 3850 pts SIL Event Shirt or

Singlet + Draw


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EVEREST CHALLENGE RULES

Commences Monday 2nd July and runs for 9 weeks

Goals and measurements to me by Monday, July 9th

Measurements (Weight, Waist, Hip, Thigh)

Weekly challenges must go for 7 days from Monday to

Sunday Weekly challenges can be done in advance (or after) their

scheduled date, however, you only get the 50 points once

Once a weekly challenge is completed if you complete it

again you get 10 bonus points

Bonus points to be emailed to me weekly

Results published and prizes announced fortnightly


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EVEREST POINT SYSTEM

Regular Sessions 100 Points

Weekly Challenge Bonus 50 Points

Repeating a weekly challenge - 15 points

Bonus Points at end 200 points for

reaching your primary goal

Discretionary bonus points over-achieving

goals


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WEEKLY CHALLENGES Week 1 (July 2 8) Chocolate/Sweet Free Week

Week 2 (July 9 15) Going Sober No alcohol

Week 3 (July 16 22) Sign up for a fun run and do it by the end of the

challenge (there will be a 5 km fun run before the end of the challenge

date to be determined)

Week 4 (July 23 29) No fizzy drinks (regular or diet) Week 5 (July 30 Aug 5) Bring a buddy to training week (50 points each

buddy)

Week 6 (Aug 6 - 12) - Do an extra session (must be up to date for

monthly sessions for it to count)

Week 7 (Aug 13 - 19) Beat 2 personal bests in the fitness test (+25

points for each better than 2)

Week 8 (Aug 20 - 26) Give up your vice week

Week 9 (Aug 27- Sept 2) Try a Powerflex Class


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GOAL SETTING What is your Goal? (Make it SMART)

How will you feel IF you reach your Goal?

How will you feel if you DONT reach your Goal?

What is your biggest obstacle? What are you going to do to overcome it?

Who is your Support Network?


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Training is a Habit.

You can either be in the Habit of

Training

ORYou can be in the Habit of

making excuses

ITS UP TO YOU!!!!

Documents

Winter Challenge 2012