Hi there,
I've just joined the forum.

Richard
Age 33
Weight 86kg
height 5ft 8"
BMI - unknown

I am training for London's fittest firefighter September 13th this year.
The competition is a circuit involving 500m row, bench press, shuttle runs, stair climbing, farmers walk, hoisting hose and some others. The winning time is around 9 minutes. So it's a massive burn, and extremely hard work!

I want to get right up there with the best times. Can anyone advise how I should train my base CV fitness? I have a heart rate monitor (Garmin forerunner 305, and an Apple MAC computer.) I am trying to find a software package that will work well with my MAC. Motionbased seems to be more for PC?

I have a good base level of fitness, and can run for 30 minutes on the hill program on the running machine at my gym at speed 12kmph with the incline at 3% for base raising to 9% on the hardest hill. I am really blowing at the end of this session, and my hear rate goes up to 195BPM. I am assuming this is my Maximum heart rate?

I am carrying a little weight at the moment, and i'm assuming this will fall off as i continue with my training. I want to make sure that i'm optimising my time in the gym. I don't mind working VERY hard, but don't want to over train, or push myself too hard if it's counterproductive. If not, i am willing to push myself to the point of complete exhaustion in every session, but i hear this isn't necessarily the most effective way to train.

Any advice would be great!

Thanks in advance, and what ever your into - good luck and keep at it!!

Rich

welcome !

I wish you much luck with this event! ROCK ON! Show your POWER!

Lets welcome you to the forum by providing some "basic" nutritional (and other) information, that could prove to be valuable while you train for this event.

This is what this forum is all about. Assisting one another for the common good and trying to give persons the tools to earn the goals they seek.

I wish you the best in this event.

Without fruther adue.......oh wait a minute.....

I have to rub the magic lamp----my balding head and POOOF!!

It gave me a wish...and it was granted.....give the new member some good information!

HEHEHHE

Some information on Carbohydrates, Protein, Fats, and Fiber:

Carbohydrates:

The Human Brain - Carbohydrates

What are Carbohydrates?

What You Need to Know Before You Start a Low Carbohydrate Diet
(and other info)

Carbohydrates
(this one may be a tad over-kill for the average person)

=============================================

Some info on Protein:

John Berardi - Protein Super Feature

Everything you need to know about protein

Protein: Nutrition Source, Harvard School of Public Health

=============================================

Some info on Fats:

What You Need to Know about Fat and Your Family's Diet - Family Articles - Kaboose.com


Fats 101: How to tell Good Fats and Bad Fats


Fats, Fish Oil and Omega-3-Fatty Acids - Cholesterol Information Produced by Doctors For Patients Experiencing High Cholesterol Levels

(and other GOOD info)

Fat

================================================

Some info on Fiber:

Dietary Fiber

=========================================================

Setting up your diet structure:

Go here and read on some basic and fundamental information:

Nutrition 101


Delaware Consumer Health Information Services (Originally Posted by Wrangell)

=========================================================

A good nutritional read:

From the respected Dr. Berardi:

7 Habits of Highly Effective Nutritional Programs

Link:

John Berardi - Nutrition Articles

=========================================================

Various fitness training:

Weight Training 101

Weight Training Technical Articles

Solving the post workout puzzle, by Dr. Berardi:

Bodybuilding.com - John Berardi - Solving The Post Workout Puzzle

Body weight exercises:


The Ultimate Bodyweight Exercises Archive for Strength Training and Body Toning

Bodyweight Exercises

Bodybuilding.com - Mike Mahler - Bodyweight Exercises For Size & Strength!

=========================================================

Some Info on the ab core:

Abdominal Training


How to get abs guide



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Again, welcome to the forum. I know that some of the information may not be applicable to your situation, but I think most of it is beneficial (especially the diet and nutrition information).


ROCK ON!


Wish you the best of luck


Best regards,


Chillen

Hi Rich,

Welcome!

Your competition is all based on explosive speed and power so you're mostly going to need to train in that anaerobic energy system with some recovery built in. Do you do weights? That would help a ton with the explosive power part. Others here could help you with a tailored weight program that would be most beneficial to your goal.

As for cardio, hills are great. You need to be doing more days of high intensity training (HIIT) where you are alternating some recovery minutes or inclines with a high powered all out speed minute maximum effort for a total of 20-30 min. If this is something new you may find you can only do this 15-20 min to start.

Another thing that comes to mind is some plyometric stuff. Find a basketball court and do things like squat jumps, box jumps, suicides, burpies, low lunges etc. Do a circuit with them all combined and you'll feel pretty thrashed by the end of your session. These will condition your fast twitch fibers (the ones for speed) to respond when you need them the most.

I'm not that knowledgeable on the FAST explosive stuff but this is all I know on the subject. Good luck in your competition!

i just wanted to say thank you SOOOOOOO much for your replies. i am gaining day by day, and your responses are really appreciated. I'll try and keep you updated on what's working, and what's not.

All the best

Rich

You are welcome! ROCK-ON!

Let us know what you decided to do, and if you need more assistance let us know.

We are here to help all we "possibly" can.

Chillen

Keep it going OP (original poster); don't ever give up on your goals. Once you achieve your goal; set up a higher one.