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Weekly Training Sessions |
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Morning Session |
Afternoon Session |
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Mon |
No Planned Session
Maybe a time for a nice sleep in, an extra aerobic swim, recovery ride or run. |
PILATES OR STRENGTH CIRCUIT
Sessions Alternate Click (here) for timetable
Pilates: Bayside Clubrooms (google map) – 6:30pm
Coach – Sallyanne
Pilates classes will improve strength, muscle tone, and flexibility. It will heighten your body awareness and ensure your body is working at its optimal level.
Strength Circuit: Bayside Clubrooms – 6:30pm
Coach – Clint van Beveren
A run based Strength Circuit that is a great way to improve strength, flexibility and endurance. A warm-up jog will be followed by a combination of quality plyometric, core and strength exercises. |
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Tues |
SWIM SQUAD
Waves Leisure Centre - 6am
Coach - Sharon Newstead
Enter pool through side door at 5:50am for a 6.00am start |
RUN SQUAD
Bayside Clubrooms (google map) – 6:30pm
Coach – Ben Lamprell
A run squad focused on building up muscular and strength endurance that may include tempo efforts and hill/ramp running. Tempo and Hill running improves your bodies’ ability to reduce fatigue. |
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Wed |
ROAD RIDE
Omara Cycles (view map)– 6am
Coach – Ben Lamprell
Road sessions will balance with the windtrainers sessions and focus on speed, strength and endurance but with the added benefit of improving bike handling. |
No Planned Session
Maybe a time to get an extra swim in or a good stretching session. |
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Thurs |
WINDTRAINER
Bayside Clubrooms (google map)
Open at 5:45am
Coach – David Bertovic
Windtrainer sessions very efficiently build up cycling strength and speed in a controlled environment, without the interruptions of weather, traffic lights and cars. |
RUN SQUAD
Sandringham Athletics Track (View Map)– 6.30pm
Coach – Clint van Beveren
A run squad focused on speed and skills. Sessions will combine interval and fartlek efforts over set distances improving pace judgment and adapting muscles to the higher demands of a quicker turnover. |
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Fri |
SWIM SQUAD
Waves Leisure Centre - 6am
Coach - Sharon Newstead
Enter pool through side door at 5:50am for a 6.00am start |
No Planned Session
Runners only may choose to do a 30-45 min low intensity recovery Run here or Saturday morning
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Sat |
LONG RIDE, BRICK SESSION OR TIME TRIAL
Corner Hampton St & Linacre Rd Hampton (view map) – 7am
Coach – Clint van Beveren and/or Ben Lamprell
The main session of the week will either be a longer ride improving endurance or a
brick session focusing on pace judgment and adapting the body to the impact of
running off the bike. Race simulation and time trials to monitor improvements and
validate training zones will also be incorporated into these sessions. |
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Sun |
LONG RUN
Bayside Clubrooms (google map) / Various – 8am
Coach – Clint van Beveren, Ben Lamprell and/or David Bertovic
The nature of this session will balance in with the Saturday session to focus on improving endurance and active recovery. The session will have a social coffee at the conclusion and long runs ending at the Bayside Clubrooms will allow time to cool the legs in the bay. |
