We hope your virtual training continues to keep you happy, healthy, motivated and connected in the depths of Stage 4 lockdown.

Following our FTP test last week, we have our next run time trial scheduled on the program for tomorrow night. This is an opportunity to see where you are at and how you have improved in the last 6 weeks...or even better right now, to see what you have managed to maintain in these crazy times. Yes, it's ok if you don't get a PB or don't improve on last time. You're getting out there and ticking a run off, and that's enough right now!

Don't forget our Go Virtual timetable is as below and all sessions can be accessed via the Go Virtual link in your program. 

Overview:
Monday – 6pm Dryland Swim + 7.30pm Flex 
Tuesday – 6am Run Intervals + 6pm Wind Trainer + 7.30pm Flex
Wednesday – 7am Strength + 6pm Dryland swim + 7pm Flex
Thursday – 6am Hot Laps (Zwift) + 5pm Run Intervals + Flex (Independent)
Friday – 7am Strength + 6pm Flex 
Saturday – 7am Ride (Go Virtual & Zwift) + Flex (Independent)
Sunday – 8am Run + Flex (Independent)

Garmin recently shared a post on Instagram that was too good not to share here!

Exercise & Immunity: Do’s & Do Not’s.
Now more than ever people are turning to exercise as a way to cope with COVID-19 and their imposed isolations.

Accredited Exercise Physiologist @samrooney_ep explains how to best support immunity through exercise: “Research has shown that regular bouts of moderate intensity exercise supports immune system function, whereas sustained high intensity exercise has been shown to suppress immunity and increase risk of infection. A number of studies have shown the risk of Upper Respiratory infections are increased after prolonged strenuous exercise events, something to be aware of particularly during the COVID-19 pandemic.” He goes on to explain that now is the perfect opportunity to take a step back, maintain what you have and look after your physical and mental health (another immune function support!).

We recommend you grab your Garmin, hit a socially distanced trail and aim to train in Heart Rate Zones 2 & 3.

If you ignore the lack of helmets and can look past the swapping of licks of ice cream and hugs...you will be sure to enjoy this video.

A visual celebration of cycling, along with a great quote, this video will leave you reflecting upon the simple pleasures in life and the importance of bikes and cycling...beyond swim, bike, run!

This week's recipe comes from Jordy and sounds deeeeeeeelish! Chocolate, dates, nuts, coconut...it's Healthy Hedgehog slice!

We are seeking your feedback for our three run sessions. Currently these provide you with the opportunity to check in with Head Coach Ollie before, after or during (if you're super keen) your run, whether for motivation, tips or to clarify your set. However, they are being somewhat under-utilised and we are therefore seeking your feedback as to how these sessions would be of benefit to you. We are also seeking feedback for the Monday night flexibility session.

It will take you 1 minute and your feedback is very valuable! You can provide your feedback via the link below.

If being in the midst of stage 4 restrictions has you feeling a little deflated, demotivated or just unsure how to refocus your training, take the opportunity to reach out to a coach to discuss your goals and training purpose. Head Coach Ollie is available for 20 minute Zoom catch ups, these can be booked using the link below. 

It’s important to keep routines going and stay connected, so Saturday mornings we ride… VIRTUALLY!

We will have 2 options for all our programmed athletes:

1. Join our private Zwift group ride – Tri-Alliance Social Saturday!

OR

2. Join us for an online coached session to see all your buddies and ride with the coach!

Check out how to join these groups using the link below