Thursday night:

• All athletes @ 6.15pm – run session at The Tan.  Meet at The Pillars of Wisdom at 6.10pm.  More details on timetable.  
  

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.

• 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:

• 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.

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

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.)

Timely reminder to ensure you are accessing all the informaiton located on your program.  

All athletes should be following the 2021/22 planner.  Are you?  If not, you'll need to update this in CoachingMate.

It's best to check your:
* Athlete level
* Planner
* Race specific program

If you’re unsure, need a hand with switching over or want a chat about your goals, please get in touch with the coaches and will get you on the right path!

It’s important to keep routines going and stay connected, so this Saturday morning we're riding… VIRTUALLY!

We will have 2 options for all our programmed athletes:

1. Join our private Zwift group ride with Coach Ollie

OR

2. Join us for an online coached wind trainer session to see all your buddies and ride with Coach Gaz

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.