Hey Athletes,

We know this is not the news we wanted to hear today, but hey….we gotta do what we gotta do.  So rather than dwell on the negatives of what we can’t do, we’re going to jump straight to what we are going to do.

TRAINING OPTIONS OVER THE NEXT 5 DAYS

Tomorrow morning:

• Long Course athletes @ 7am – will be riding a 2hr flat-ish course on Zwift/Zoom, led by The General. This will support their taper weekend into Geelong.

• Short Course athletes @ 7am – will have a short, easy roll on Zwift/Zoom, led by Head Coach Ollie. Athletes can then head out for an easy run off the bike.  This follows the structure of a pre-race session.

Sunday morning:

• Long Course athletes – should complete their long/taper run individually. This can be achieved within your 5km radius and in under 2 hours.  Confirmation for accountability can be shared with The General.

• Short Course athletes @ 7am – will complete a race simulation. They will go all guns blazing in a 20km time trial/race on Zwift/Zoom, with Coach Ollie.  They will also smack out a 5km run off the bike.

Monday:

• 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.

Tuesday:

• All athletes – to complete either a recovery run (for those who raced) or an interval set. All sessions are prescribed in your program.  Check CoachingMate.  Consider finding a buddy within your 5km radius to complete the run together.

• 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:

• 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.

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. SC - Send Coach Scotty a friend request via Zwift Companion
2. LC - Send Coach Greg a friend request via Zwift Companion
3. RVSP via link sent to you in Zwift Companion
4. 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 if on the bike, the coaches will get you to mute your microphones to avoid background noise and allow all athletes to hear the directions.

We are watching and waiting for advice about what will happen after Wednesday and will be in touch again when we know more.

In recent times we've seen Brisbane and Perth go through similar snap lockdowns with success.  And we've been here before and come through the other side stronger, so we know we can do it.  Fingers and toes crossed we are all back together again before we know it!