Biggest international trail race in Cyprus -Created by V1 Fitness owner Michael Rivers.
Be part of history, train and be ready for the May 20th 2017 Cyprus Ultra.
Personal training for the race available exclusively at V1 FITNESS. Who better to train for the race than the personal who created it. Call Michael Rivers on 95508007 for a personal consultation.
To find out more about Cyprus Ultra, visit cyprusultra.com
Meet new people, get fit, run happy. Welcome to the biggest international running club in Cyprus - Limassol Running Club.
Established in 2010, the Limassol Running Club offers a fun way to run in Limassol with the company of others. The club meets 3 times per week at Dasoudi beach for training and focusses on marathon and Cyprus Ultra training.
The club welcomes runners of all ability, complete beginner just looking to take part in their first 10km race, to seasoned advanced ultra runners looking for their next big challenge.
To find out more visit www.limassolrunningclub.com
(Limassol Running Club is owned and operated by V1 Fitness Limassol).
So exciting to see the Limassol Marathon posters along the seafront today!
Limassol Marathon running coaching with the distance running experts in Cyprus - V1 Fitness Limassol.
We are the founders of the Limassol Running Club and Cyprus Ultramarathon. Personal running coaching experts with vast experience for road and trails running in Cyprus. Injury prevention and injury recover experts with our partners at Limassol Sports Massage.
Click here to learn more.
Well ok, this may be going a bit too far when it comes to running free and being yourself :)
For a more realistic approach to marathon and trail running, contact us for personalised marathon schedules and training guides. We can also help you with nutrition and stretching for injury avoidance.
Email us to find out more, [email protected]
The book that started me personally on the road to being the best that we could be in running, "The Ultramarathon Man" by the amazing Dean Karnazes.
Looking for your next big running challenge? Click here.
Are you training for your first Limassol Marathon or international Marathon in Europe or USA? Do you sometimes wish you could get answers to the many doubts you have about running 21 km or 42km?
At V1 Fitness we have been running marathons for many years and have run the Limassol Marathon 42 km six times. Marathon coaching is very much part of our DNA. As founders of the Limassol Running Club and Cyprus Ultra, Michael Rivers Cyprus experience at helping others to achieve greatness in marathon and ultra running is second to none.
Let us help you with our expert marathon training programmes and sports nutrition guidance.
Contact Michael Rivers on 95508007 or by email to find out more, [email protected]
Head of Limassol Litigation Department at Michael Kyprianou & Co. LLC.
"I would definitely recommend Mike for anyone who has an upcoming race or simply wants to start running. I realised I was running out of time and started panicking when it was end August and I was supposed to run a half Marathon in middle October and hadn’t run since April. Mike gained my trust very soon and I felt calmer knowing I was getting advice/training from/with a professional. He was always on time for our sessions and was very prompt in answering all my emails in great detail.
He is very passionate about what he does and you can feel this! I felt that I had someone ‘holding my hand’ through a hard time because it was stressful to maintain running 3 times per week while traveling and working late hours. He said I was prepared for the race and turns out he was right. I didn’t even feel tired up to 18km and then managed to increase my speed for the last 3 km and overtook a lot of tired runners, as he had said I would!
I did not think even for one second that I would not finish the race and I think this is very important.. Imagine only that he was tracking my race (and told me he would in order to motivate me even more) and texted me 10 seconds after I finished to congratulate me!"
Marathon heart rate training guide.
Tuesday run - Tempo pace, 75% of MHR
Thursday run -
5km Maximum-oxygen, 85%-92% of MHR
Yasso 800s - 6 to 10 x 800 meters at marathon time in minutes. So for a 4:30 marathon time, 800 meters in 4 minutes and 30 seconds followed by 4 minutes and 30 seconds of jogging, repeated 6 to 10 times.
Sunday run - Long run. 65% to 70% of MHR, at least twice the distance of Tuesday tempo run. Building up to 3 x distance of Tuesday run for 42km marathon training.
To find MHR -
Recommended heart rate monitor running watches
Marathon 42km race weekend nutrition -
This is what we do.
Your last run would be the Sunday 7 days before race day. No more than 30km. Just a short 3-4km run on Tuesday evening to test clothing and shoes.
Friday and Saturday, weekend of race.
Increase carbohydrate intake to 10g per kg of body weight, example - 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your normal meals (hence carb loading).
Note; for most runners this is impossible to achieve through food. The best way to hit these carb storage numbers is with High5 Energy Source drink and High5 Energy bars. Every 2-3 hours, drink 500ml of water with one packet of Energy Source, or one energy bar. Plus of course your regular meals with carbs. NO FRUIT.
Race morning breakfast.
30g porridge with coconut milk, almond milk or rice milk. NO FRUIT. Coffee back, drink 500ml of water with one packet High5 Energy Source.
Drive to race stat, one High5 Energy bar to eat during your journey.
15 minutes before race start.
2 x High5 Plus gels with caffeine, drink 300ml of water with half Electrolyte tab.
First High5 gel after 30 minutes, then another every 30 minutes. Take one electrolyte tablet every hour with 500ml of water (this can de divided into smaller amounts of water and by breaking the table into two pieces.
NOTE: Use a Karrimor bum bag to carry your gels and electrolyte tablets, wrap tablets in cling film and carry in bum bag.
Drink water often as you comfortably can from aid station - DO NOT TAKE ANY FREE SPORTS DRINKS.
Vegan protein bar within 30 minutes of finish. Balanced meal one hour later.
For personalised marathon training programmes, contact your Limassol running coach at V1 Fitness.
Half Marathon Race Weekend Nutrition.
This is what we do -
So now that all your training is complete, your last long run would be 7 days before race day. (No more than 16km). Then a few days before race day, a 3km to 4km run to test your chosen race day clothing and running shoes. DO NOT WEAR ANYTHING NEW ON RACE DAY.
Half Marathon Race Weekend Nutrition.
So now that all your training is complete, your last long run would be 7 days before race day. (No more than 16km), then a few days before race day, a 3km to 4km run to test your chosen race day clothing and running shoes. DO NOT WEAR ANYTHING NEW ON RACE DAY.
1) Friday and Saturday, weekend of race.
Increase carbohydrate intake 10g per kg of body weight, Example, a 70kg runner would need to consume 700g of carbs on Friday and on Saturday before the Sunday race, this is on top of your regular meals (hence carb loading). For most runners this is impossible to achieve through food. The best way to hit these carb storage numbers is with High5 Energy Source and High5 Energy bars. Every 2-3 hours, drink 500ml of water with one serving Energy Source, or one energy bar. Plus of course your regular meals with carbs. NO FRUIT. The goal is to keep fibre intake to a minimum so not to have any toilet issues on race morning.
2) Race morning breakfast.
1 x High5 Plus gel with 300ml of water to drink.
4) Race start.
First High5 gel after 40 minutes, then another every 30 minutes. Take one electrolyte tablet every hour with 500ml of water (this can be divided into smaller amounts of water and by breaking the tablet into two pieces.
NOTE, Use a Karrimor waist pouch to carry your gels and electrolyte tablets, wrap electrolyte tablets in cling film and carry in bum bag. Drink water often as you comfortably can from aid station - DO NOT TAKE ANY FREE SPORTS DRINKS YOU FIND ON THE COURSE UNLESS IT'S THE SAME BRAND YOU ALREADY USE.
5) Finish race.
Cereal bar and bananas within 30 minutes of finish. Balanced meal one to two hours later.
Michael Rivers and V1 Fitness expertise and experience in offering Cyprus Marathon Running Coaching is second to none.
Our Cyprus running CV speaks for itself.
Cyprus Marathon Running Coaching we offer.
For professional one-to-one marathon training and coaching in Limassol and online, contact Michael Rivers at V1Fitness.com
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