Training
Our last race for 2017 is behind us and we’re heading into the traditional end of year break. Something we have noticed is that some of our members have had a great period of training and racing the last few months.
Whilst this is great and a reward for hard work we’ve also noticed that many of the same athletes are looking a bit tired and in need of a short break. Do not underestimate the importance of freshening up before we hit the New Year and the focus turns to some new races.
A rest for a week and then a very light training week will leave you mentally and physically ready to start 2017 in a better state.
For some they may have already taken a break and can continue to train and build that consistent output we need to achieve our best. From a training perspective December is about going back to some strength endurance work mixed with some longer aerobic conditioning. It is this type of training that forms the bulk of what we should do all year round.
When we add some specific race pace work and higher intensity intervals for a period of 8-12 weeks then you will be at your peak fitness. We have some big races in 2017 including Tweed Enduro, Mooloolaba, Kingscliffe, Luke Harrop, Byron Bay and then Cairns. Throw in a couple of QTS events and there is enough choice for members to work towards.
The main message for December is to listen to your body. If you are overly tired, lacking some motivation and starting to lose some enjoyment then take a week off. Otherwise the focus is on the strength endurance work and more hills to get strong. Triathlon is a strength endurance sport underpinned by having a solid aerobic foundation.
Change to Fee Structure
From the 1st January our training fee structure will change to include pool entry and entry to the windtrainer/treadmill sessions. This has come about due to the casual price of entry at Healthstream increasing to $6 and a change in our agreement for lane hire. Overall we expect this to be a cost saving for all members.
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The cost increases are:
* $6 per week for members on the 3 session per week pass;
* $8 per week for members on unlimited pass; and
* $140 for a 10 session pass.
For members that have Healthstream memberships on 12 month contracts or who have paid their memberships upfront please just email us with your contract end date. We’ll delay the increase until your contract is up so that you have the option to cancel your Healthstream membership.
Ironman/70.3 Pre-Campaign Session
For the 2017 Ironman and 70.3 campaigns we will have a stronger focus on nutrition and pacing strategies. This session at Shoes Feet Gear will provide you with all the information you need to get started in your Ironman or 70.3 campaign this year.
The session will include:
- Free skin fold and body fat testing with Apple to Zucchini;
- Personalised hydration and sweat rate information;
- Aerobic 1 hour run for testing purposes;
- Information on what shoes you should be using for training and racing. Ideally you should have more than one pair!
- Run analysis with Shoes Feet Gear; and
- Nutrition advice and product samples from Pro4mance and SOS Rehydration.
Ventou Hell Week
Due to popular demand, Hell Week is back again this year and is sponsored by Ventou. The week will run from the 2nd of January with a cycling session every day. The routes vary daily and are predominantly 100km+ with short options available.
At the end of the week we will be giving away one Ventou cycling kit to the best social media photo/post. This will be judged by Ventou and you need to tag Tri Nation and Ventou.
Pro4mance Partnership
We are excited to announce a new partnership with Pro4mance nutrition products. Pro4mance is 100% Australian made and owned with their product range specifically targetted towards endurance athletes.
Tri Nation members will be able to receive 40% off online orders by entering the code ‘TRINATION’ at checkout.
Pro4mance products will be available for sampling at our Ironman pre-campaign session in January and it is highly recommend to be incorporated into training and race plans.
Aqua Sphere Partnership
A second new partnership to announce this month is with Aqua Sphere. Aqua Sphere are one of the leaders in ocean swimming gear including their range of ocean goggles and wetsuits. Recent Ironman WA winner Terrenzo Bozzone and pro triathlete Tim O’Donnell are both sponsored by and race in Aqua Sphere products.
In addition to their ocean swimming products they have the Michael Phelps developed range of technical swimming gear that will be used at our swim sessions. Tri Nation members will be able to sample the products during swim sessions and purchase online with a 15% discount.
http://www.aquasphereswim.com/au/
Christmas Sessions
The Christmas timetable is online with sessions running through the holidays. The training is reduced in the week of Christmas (26th December until 1st January). The first week of the New Year will be Hell Week, however the windtrainer and Thursday/Friday swims are on for those not participating.
Upcoming Events
Upcoming events that Tri Nation will be at in the next three months are:
• QTS Robina Triathlon – 22nd January.
• Tweed Coast Enduro – 25th February.
• Mooloolaba Triathlon – 12th March.
?• Luke Harrop Triathlon – 9th April.
?• Cairns IM/70.3 Training Camp – 22nd-25th April.
