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WEEKLY TRANSITION
10th JUNE 2021 – SWIM, BIKE, RUN, READ

It's the weekly read that everyone waits for!
Stay up to date with all the latest news, hear from athletes, find weekly specials and get the lowdown on all important weekend sessions
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im-cairns-athletes-2021

Another week and another set of guidelines we are adapting to! It was great news yesterday to hear the announcement by the Victorian Government that our restrictions in Metro Melbourne will start to ease from midnight tonight.  Although not a full bounce back, I feel like we’ll take what we can at the moment.  There’s definitely some lockdown fatigue going on and this weather is not helping, but we will continue to look for the positives amongst the clouds.


There’s lots more details to follow about what the easing of restrictions means for us and what training options are available this week.  We’ve also decided to go ahead with the training spike of our Winter Camp and are taking it online for those who signed up.  All athletes can join us for the hilly Saturday morning ride.  Please remember there are two options with this; a Zwift session (you must be following Greg to receive your invite) or a Zoom session with Gaz, who will replicate the strength intensity on the wt.


We hope to be back to even more routine and structure following next week’s announcement!


In other news, Ironman Cairns was able to go ahead as planned over the weekend and we were stoked to be able to the have Jimmy and Dan up their racing.  We know they had plenty of support back home, with most of us glued to the stream to follow their every steps.  Congratulations to Jimmy on Ironman #10 (WOW!!!) and to Dan for becoming an Ironman.  We hope you are both recovering well and that we will get to see you very soon to hear all about it!


We’ve got two articles for your reading pleasure this week.  Firstly, a deep dive into FTP testing with Coach Gaz. This follows on from the test you would have all completed this week and helps provide you with an understanding of why we do them.  Well worth the read.  And secondly, I asked Michelle Grocock to give us an insight into her most recent passion of trail running, which sees her traveling and racing in some incredible places.  This is a good one!


And finally, we had to make the tough decision to cancel our End of Season Party (that almost didn’t happen) (but now is not going to happened) …new official title!  With the slow steps out of lockdown, the density and public gathering limits there is a real restriction hanging over us.  We are going to find a more opportune time to host this in the near future.  For all those who have paid for a ticket, please get in touch with the office for your refund.

As I said last week, we will wait for further advice about what will happen next week before sending out our next newsletter.  Of course, we will always be in touch when we know more.  For now…keep well, keep training, keep connected.
MELB RESTRCITIONS UPDATE
 
 
 
Elwood Beach Sunset
Here's the Latest

It’s great news that following yesterday’s announcement by the Victorian Government restrictions in Metro Melbourne will start to ease from Thursday 10 June at 11.59pm,


In regard to us, we are governed by 3 main areas: Public gatherings, physical recreation and community sport.  These all have various restrictions:

Public gatherings

  • Maximum of 10 people outside the home


Outdoor physical recreation and sport:

  • Density quotient of 1 person per 4sqm applies.  
  • a maximum venue capacity of 100 people.
  • no venue limit if 100m distance can be maintained between groups (eg golf)
  • Restricted to a maximum of 10 people per group.

Community sport:

  • Organised outdoor community sport is permitted for adults.
  • Restricted to training only. Competition is not allowed.
  • Training is limited to the number required to participate in and facilitate the activity.
  • The 25km travel limit applies.


Unfortunately, there is no indoor sport until the next announcement for easing restrictions. 


Outdoor swimming pools can host a maximum 100 people, however advice received from MSAC informed us:

“We are excited to announce that we will see restricted access to the OUTDOOR Pool for a limited number of high-performance athletes and casual session bookings that can be made online in the coming days. Melbourne Sports Centres venues will remain closed to group bookings at this time due to capacity restrictions.  All future group bookings for the next week have been cancelled.”

We will update you accordingly on the status of swim squad bookings and general training sessions from next Thursday 17 June onwards.
MORE INFO ON COVID SAFE SETTINGS
TRAINING OPTIONS
 
 
 
Online-Run-Session
Online Sessions This Week

Friday morning:

  • All athletes @ 7am - 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.  Program, sets/reps and link available in CoachingMate.

Saturday morning:

  • All athletes @ 7am – will be riding a 1-3hr hilly course on Zwift, led by Head Coach Ollie (no Zoom).  Athletes to follow programmed distances, with options for 60kms – 90kms. See instructions below to join.

OR

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

Sunday morning:

  • All athletes – are encouraged to complete their long run independently and outdoors. Confirmation for accountability can be shared with the coaching team.

  Monday night (yes, we know it's a public holiday):

  • 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.  Program, sets/reps and link available in CoachingMate.

Tuesday night:

  • Long Course athletes @ 6pm – usual wind trainer session with The General (link available in CoachingMate).
  • Short Course athletes @ 6pm – usual wind trainer session with Coach Gaz (link available in CoachingMate.)

Wednesday morning:

  • All athletes @ 7am - 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.  Program, sets/reps and link available in CoachingMate.

Thursday night:

  • All athletes – are encouraged to complete their programed run independently and outdoors. Confirmation for accountability can be shared with the coaching team.
I HAVE A QUESTION ABOUT A SESSION
LONG WEEKEND CAMP UPDATE
 
 
 
Lorne Camp Open Water Swimming
Taking It Online
As disappointed as we are to not be heading down the Great Ocean Road this weekend (although...weather...yikes!!!), we are going to make the most of the situation we have and still get you to replicate your spike weekend.  Get yourselves prepared for 4 days of riding and running and strength, from the comfort of your own homes.  You will shortly be receiving a separate email with more details.  But in the meantime, we will get you to join the FB group below where we will communicate over the weekend.
JOIN THE CAMP FB GROUP
IRONMAN CAIRNS
 
 
 
congrats
You Did It!!!

We were super happy to have both Jimmy and Dan up in Cairns racing over the weekend, and even happier that they had each other. In a way, you could not get to guys at the opposite ends of the scale - Jimmy going for his 10th IM and Dan looking to complete his 1st - what a pair!

The day looked great, we heard the winds picked up (notorious for the long ride back into Cairns) and the run was hot.  But they both boys got themselves to the finish line with smiles on their faces.  You can check out the videos on our Facebook page.  Cannot wait to have a catch up and hear all about it.  For now, we'll have to settle with the stats:
 
James Tyler #363
Swim 1:13
Bike 6:03
Run 3:29
Total 10:59:48

Dan Staffieri #652
Swim 1:17
Bike 6:32
Run 4:52
Total 13:05:34

Rest up boys, recover well and we look forward to see you both soon.
Check out a full list of results on the link below.
IRONMAN CAIRNS RESULTS
FTP TESTS
 
 
 
ftp-testing
The Ins, Outs & Whys of FTP Test

Everyone should have completed their FTP this week, as we continue to collect valuable data to help with your training and progression over the next couple of months.  Some of you will have known what you were in for and others may have been experiencing the joys of an FTP for the first time.  But do you really know what it is, why we do it and how to get the most out of it?

Coach Gaz put pen to paper to go through the ins and outs of an FTP test:

You’re going to see these words crop up in your programs, as well as terms like T2 or T4.

What do they mean?

Why do we use them?
CONTINUE READING
FEATURE ARTICLE
 
 
 
trail-runs-m-grocock
Love & Learnings from Trail Running

If you've seen any of Michelle's posts over the years, you know her training and racing takes her far and wide.  There's often many photos of stunning scenery and events in places we've never heard of.  I asked Michelle to give us an insight into her latest passion, trail running.

I’ve learnt so many things, many of which can help us with our triathlon training and races, and others more broadly with just life in general, so I thought I’d share them. This is how trail running has benefitted my life, many of these completely unexpected….
CONTINUE READING
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