Before i begin to shed some pounds i need to know a few thing. I hope this will be useful for those who like to maintain a healthy BMI by reducing some weight in a healthy way.
Just keyed in my height, weight, age & gender i get my BMR = 1,685.92.
2) My Output or Calorie Burnt. Since i'm embarking on my marathon this december, run training will be primarily workouts for the next 2 months. I can simply calculate my calorie burned easily with this formula.
Calorie Burnt = M x Time x Weight. its a very simple forumla, where by M = the coefficient for run at certain pace; Time = workout duration; Weight = my weight in KG during time of workout. e.g Carlorie Burnt for a 10km run at 6min/km pace = 0.183 x 60min x 71 = 779.58 calories
For triathlete, you can also see the different coefficients (M) for Bike & Swim or even Run at different pace/intensities. Here are the 3 coefficients i can use based on my current fitness.
Swim = 0.133 (Freestyle at moderate pace)
Run = 0.183 (5.35min/km pace)
Bike = 0.200 (25.6 km/h to 30.4 km/h speed)
3) Know How Much Weight i Want to Loose. Many website will tell you that for a duration of 7 days, when you reduce about 500 calories per day you can loose about 1 pound (0.45kg)[preferably 250 cal from less food intake & 250 cal from increased workout] But the guidelines says the calorie reduction should be no more than 15-20% of your total daily calorie consumption, with or without workouts. This is the link
http://www.hpathy.com/healthtools/calories-need.asp Total Calorie Need (for a normal day with 10km run) = 1,685.92. + 779.58 = 2,465.5 calorie
If i do this for 7days with 20% less calorie intake = 2,465.5 x (1-20%) = 1,972.4 calorie. I should be able to loose 1 pound per week. Meaning, i should be at 67kg in 8 weeks time by doing 10km run daily with a intake no more than 1,9724 calorie.
This is really interesting. Crossing 4 distinct deserts in a total of 250km over 6 days all within 80 hours. This should be the next most accomplishing feat after ironman triathlon and the likes. Perhaps i can consider too.
Ok i'm signed up for all 3 event for this sprint series. Looking forward to it as my warm up race to my Aviva 70.3 in March.
Event: New Balance REAL Run 2008 - 15km
Ok i like to set my first intermediate goal for my triathlon endeavour. Having completed 3 events so far, i can easily say what timing separates a TRIathlete from a TRYathlete. I have no intend in saying having fun in Tri and enjoying the atmosphere and a "feel good" feeling after you cross the finishing line is anything wrong. But for those who really want to enjoy the sports at a more competitive level, its necessary to set certain targets that is of respectable standards.
It has been a long 3 weeks break for me since i did my last 70.3. It took me less than a week to feel good again for more training but i kept avoiding any swim bike or run for 21 days straight. I must say the motivating to return back to daily training was somewhat missing. My next event is on 12th & 19th, but they are more like fun events for me. However, the next major one for me is my december marathon which requires some serious milage and training.
Posts
