Ironman European Championships Frankfurt, Germany 24/07/2011 John Flannery and Paulina Rajko-Nenow Galway Triathlon Club

Galway city, Ireland

Galway city ‘City of the Tribes’ Galway was governed by 14 Families (Tribes) until the 19th century 75,500 People living in the city ~1,850 Polish Nationals

Galway city Galway 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)

Ironman is the ultimate test of human endurance 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 2.5 hours 7 hours Running 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