Hi Athletes,

We knew today’s announcement was likely on the cards, and whilst no one wants to go into a lockdown, we must play our role and get the job done.  So, as we said in the newsletter last night, we are going to focus on what we can do and keep moving forward with our heads up.

• Swimming – will focus on technique and strength with band work. Dryland sessions will be added to your programs today for you to follow.
• Riding – will have online (Zoom/Zwift) options. Athletes may wish to continue riding outdoors, whilst adhering to current restrictions.
• Running – it is recommended that athletes get outdoors to complete sessions in the fresh air, whilst adhering to government advice. Athletes to follow programmed run sessions.

We are making the decision to implement our Go Virtual training structure immediately.  Therefore, there will be no run session at The Tan or Essendon tonight.  This is in the interest of public safety, and to allow athletes time to get things in order for the following days of lockdown.  All athletes have sessions programmed and can complete them in a time that best suits.

TRAINING OPTIONS OVER THE NEXT 7 DAYS

 Friday morning:

• All athletes to work on technique and strength in a dryland swimming set, to keep your arms moving. Programs will be available via CoachingMate, to be completed independently.

Saturday morning:

• All athletes @ 7am – will be riding a 1-3hr course on Zwift, led by Head Coach Ollie.  Athletes to follow programmed distances, with options for 60kms – 90kms. See instructions below to join.

OR

• All athletes @ 7am – will have an intensive wind trainer session with Coach Gaz.  90mins with variations for both SC and LC athletes (link in programs).

Sunday morning:

• All athletes – are encouraged to complete their long run individually and outdoors. This can be achieved within your 5kms local area and in under 2hrs.  Confirmation for accountability can be shared with the coaching team.

Monday night:

• All athletes @ 6pm – to work on technique and strength in a dryland swimming set, to keep your arms moving. Have all bands available for the session with Coach Ollie (link in programs)

Tuesday night:

• Long Course athletes @ 6pm – usual wind trainer session with The General (link in programs).

• Short Course athletes @ 6pm – usual wind trainer session with Coach Gaz (link in programs)

Wednesday morning:

• All athletes to work on technique and strength in a dryland swimming set, to keep your arms moving. Programs will be available via CoachingMate, to be completed independently.

Thursday night:

• All athletes – are encouraged to complete their individual time trial (2kms, 5kms or 10kms). Try to achieve this on a similar course to Albert Park Lake (within your local area and in under 2hrs).  Send results through to the coaching team.

Programmed Sessions

You should still be consulting your programs via CoachingMate, prior to each session.  It is important to continue to follow the phase of your program cycle and follow what has been prescribed.  This is particularly important for the run sessions, which will be completed independently.  If you have any questions about your program, please reach out to a coach:

[email protected] | [email protected] | [email protected] | [email protected] | [email protected]

To get involved in ZWIFT sessions:

1. Send Coach Greg a friend request via Zwift Companion
2. RVSP via link sent to you in Zwift Companion
3. Don’t be late!

When it’s time for the ride, log in before it’s scheduled to start. You can’t join late, so make sure to be on time! Zwift will notify you a few minutes before the ride is going to begin, then take you to the starting point to wait with your friends. When the countdown hits zero, the ride has started.

To get involved in ZOOM sessions:

1. Check to see if there is a link in your CoachingMate program (they will be going in tonight)
2. If you don’t have a program, please email [email protected] for the link.

Be on time and please mute your microphones to avoid background noise and allow all athletes to hear the directions from the coaches.

We are watching and waiting for advice about what will happen after Thursday and will be in touch again when we know more.  But we have worked through our Go Virtual program in the past with much success and are confident we can do it again.  You can use this time wisely and continue to work on your technique, strength, and base fitness over the course of this week.  And we encourage you to complete sessions in a time that best suits you, to take advantage of some extra sleep and recovery, if that is also what you need.

And finally, we want to let our Cairns crew know that our thoughts and hearts are with them.  It’s been a long slog (for some longer than others – Jimmy has been building for 18mths now!), they have been working so hard and to get so close must be heart-breaking.  We hope that some will still be able to take part, having left Melbourne early, but we wait and see what this means for them and for the whole event.

Please reach out to us during this time if you need anything.  We’re here to help if we can.  We’re keeping fingers and toes crossed that we are all back together again in a week’s time!