January Training Update

Greetings of the Season

Welcome to 2015.  We hope everyone had an enjoyable and festive Christmas and New Year and that 2015 brings you much happiness and success.  Our coaching team are very much looking forward to the year ahead and the number of different events we have members training for.  Like you, many of them also have different events they are training for and I know that over the break they were getting out there and doing some solid training.

A special welcome also to our new members that have joined us over the festive period.

Events and Races

Our first race of the season is this weekend with QTS Robina.  We also have the dynamic duo of Taryn Axelsen and Darrell Giles flying over the ditch to race Auckland 70.3 as part of their preparation for IM Melbourne.

IM CampFollowing that we have the training camp at the RACV resort Noosa which caters for both short and long course athletes preparing.  We still have places left at camp so if you’re keen on getting a great fitness boost from 4 days of solid training then register now.  These training camps do give your fitness a big kick along by overloading training for 3-4 days and then recovering afterwards.  Once you have recovered your endurance levels will have increased which leads to improved performance.

Go to http://tri-nation.com.au/training/brisbane/triathlon-training-camps/ to register.

After camp we have Hell of the West, Caloundra QTS, Kingscliff, Raby Bay QTS, Mooloolaba, Tweed Enduro, Luke Harrop and Byron Bay.  Then on the IM side of things we have members competing in New Zealand, Melbourne, Port Macquarie and Cairns.  As you can see a big 6 months ahead.

Social Media and Tri Nation App

Tri Nation appWe use our Tri Nation FB training page as a means to communicate and inform our members of the latest news and updates.  Additionally we now have the Tri Nation app also as a means to inform members of different events.  An example was yesterday when the Gold Coast bike session was cancelled due to rain and a notification was sent out via the training page and the app.

We will also be posting more twitter updates, photos and snippets to again keep members informed.  You can follow the Tri Nation twitter account at @TriNationNews.

The Tri Nation app can be downloaded from the app store.  We are currently working with our sponsors to develop a reward program for members who use the app. Stay tuned for more details.

Training

The next 8-10 weeks will see sessions focusing on higher intensity to bring everyone up to a peak towards the end of March early April as most of the short course and Half IM type races are around that time. For the long course athletes competing in New Zealand and Melbourne their sessions will differ slightly to be more strength focused with some intensity but not as much as the short course program.

With the higher intensity comes a greater need to get your recovery right.  Sleep is the best recovery tool available and the cheapest.  Try and get a good solid 7-9 hrs each night and you’ll be surprised at the difference it makes in your energy levels and training/racing performance.

Remember outside of squad sessions keep the sessions nice and easy at around 70-75% of max hr and no faster.  Don’t make the mistake of going too fast on your easy sessions.  Easy on the easy and hard on the hard, do it consistently and you will improve, it’s that simple.  Sometimes we need to slow down to go fast!

We will have some planned recovery weeks and time trials in there to measure progress.  These are very important parts of the training process, even more important that the training itself.

And finally on the subject of training could everyone please ensure they have a full kit bag of swim aids when coming to swim training. This includes long flippers, hand sized paddles, ankle strap and pull buoy.  As part of our swim training program we like to use the different swimming aids to help improve performance.  The aqua shop at Camp Hill is our recommended swim retailer for all this equipment.

Monthly Breakfast

Our next monthly breakfast for both Brisbane and the Gold Coast will be in mid February most likely on Saturday the 14th of February.  It is the day before Kingscliffe tri and a nice easy run the day before for those competing will be a great way to freshen up.  On the subject of Saturday training sessions those athletes training for long course are doing rides every Saturday morning over a pre planned route.

These rides are open to everyone and all abilities.  The goal of these rides to build endurance so they are at own pace so it is important to be self sufficient in the event of a puncture and knowing the route.  There is always a mix of ability that attend meaning most often people will not be that far apart.

This week’s ride location and route will be posted on FB by coach Tim who is leading the rides each week.

Goodbye and Good Luck

We are losing two long time members this week as they head off to North Queensland and new adventures.  Jonathon Lucas is moving back to Townsville with his young family to be closer to his extended family and Clare Roohan has just got her first post university job as a physio in Mareeba.  Both Jonathon and Clare have been with the squad for a long time now and we are sad to see them go.

On behalf of everyone at Tri Nation we would like to firstly thank them both for all their support and wish them all the best in their new endeavours.  Hopefully we’ll see them at the Cairns IM and 70.3 as they both are aiming to compete in June.