Running gear: https://sport-marafon.ru/ekipirovka-d... Sports nutrition: https://sport-marafon.ru/catalog/spor... Triathlon is a wonderful dynamic sport that is chosen by people of different ages, professions and with different sports experience. In Russia, every year there are more and more practicing amateur triathletes and those interested in triathlon. As many as three races on the "iron" distance will be held in Russia in 2024. Athletes still strive to go to the legendary Ironman starts to hear the cherished phrase "You are an Ironman" at the finish line, and are looking with interest towards the new international T100 series. Many people start doing triathlon as adults from scratch, without having a sports background. Varvara Zverkova is one such passionate adult athlete with no sports background. She has come a long way from being an absolute beginner in sports to a triathlon coach and finisher of 6 “iron” distances, including the most difficult Ironman Kona World Championship in Hawaii. We talked about amateur triathlon and: - what you need to start doing triathlon; - where to find time for training and how to balance sports, personal life and work; - choosing a distance and race; - specifics of preparing for Ironman; - how to qualify for and finish the World Championship; - specifics of women’s triathlon; - how to improve your results. Speaker: VARVARA ZVERKOVA is an amateur triathlete, 6xIronman (personal best 10 hours 29 minutes), finisher of the Ironman Kona World Championship. Triathlon coach, co-owner of the JusTTri sports club, musician. Timestamps: 0:00 - Intro 0:35 - Introduction. About the speaker 5:03 - What is the lecture about? 7:44 - Sport - for "sporty" people? From beginner to Ironman Kona 11:30 - What do you need to become a triathlete? 10 points 16:44 - Point 2. TRIATHLON coach 20:28 - Point 3. Time for training and sleep. "The triathlete's bible" 24:07 - Point 4. Medical examinations 28:23 - Point 5. Assessment of the initial level 30:45 - Points 6-7. Planning training and racing. Periodization 35:11 - Point 8. Equipment. Do you need carbon? 40:42 - Points 9-10. Preparation and start. Nuances 41:31 - Triathlon distances 42:02 - What to consider in preparation? 43:55 - What is important for a beginner? 53:24 - Low-intensity aerobic training (zone 2) 56:21 - Training principles. Periodization 59:34 - Aerobic endurance training 1:00:43 - Differences between an amateur and a professional 1:02:41 - An athlete's area of ​​responsibility 1:03:55 - A trainer for an amateur 1:04:39 - Minimum volumes for the first start 1:10:09 - The first Ironman and selection for the World Championship. Case analysis 1:17:09 - How to improve results? Aerofit 1:21:20 - Getting in shape for the race in Kona 1:21:51 - Choosing a race for the World Championships selection 1:26:56 - Comparison of the races in Kona and Nice 1:31:42 - Cost of the race in Kona (total) 1:34:26 - Questions: 1:34:35 - What is your personal best time in the marathon? 1:35:09 - After which race did your motivation increase? 1:37:40 - Have you had any falls? Crashed? 1:38:13 - How do you eat during races? 1:40:14 - What is your sports dream? 1:40:22 - My knee hurts after the bike leg. Why? #SMLecture #sport #triathlon