Following our first Tuesday morning session for winter kicking off this week, we are very excited to be heading back to The Tan for our Thursday night interval sessions...who doesn't love an Anderson St or Botanical Gardens hill rep!! 

A reminder that our meeting point locations are as follows:
* Tuesday - outside MSAC main entrance for 6am start
* Thursday - Pillars of Wisdom at The Tan for 6:15pm start
* Sunday - outside MSAC main entrance for 8am start
Check the timetable for exact location if unsure.

Tuesday and Thursday no longer need to be booked online prior to attending, however, we do require bookings to be made for the Sunday long run. You can book the Sunday run session via the online timetable. 
As usual and to keep with regulations, all athletes MUST be scanned in at each session they attend, so we have an accurate record of attendance.  Please do not leave a session without ensuring this has been done.

Reminder, all athletes must:
* maintain physical distancing by keeping at least 1.5 metres between you and another person
* carry and care for all personal belongings, including water bottles 
* cover mouths and noses if coughing or sneezing
* not attend if feeling unwell

The above reminders are particularly important for Thursdays at The Tan - all athletes are responsible for their personal belongings and there will not be an opportunity to leave any items in the van (including bikes) and athletes must bring their own full water bottle to avoid use of shared taps. 

There will not be an option to GO Virtual for these sessions, due to the increase in face-to-face athletes.  However, you can contact a coach any time prior to ensure you are across the requirements of your programmed session.

Many athletes are increasingly returning to the pool, lucky enough to be able to book lane space at their local pool. We have heard good feedback and hope everyone is taking their newfound strength and technique from our dryland sessions with them into the pool!

You will have seen both swim sets and dryland swim sessions assigned to your programs from now on.  These are being made available to suit your personal circumstances.  So, if you can get to a pool, you can follow the programmed set. For those without access to a pool, we will continue to work on your strength and technique through our coached dryland swim sessions, until such time that it becomes suitable for squads to resume.

Whilst restrictions are easing and there is access available at many pools for individual use, due to number limits (20 per pool) it is still not possible to facilitate squad swim sessions. We are as disappointed about this as you but we all must continue to be patient and continue to do the right thing in keeping everyone healthy and safe.

Restrictions are gradually easing for sport and exercise and with this comes some good news for our group rides. From 13 July, adults can resume full-contact training and as such, we will commence our Saturday long rides on Saturday 18 July and hot laps from Thursday 23 July. 

More details to follow closer to the time but start getting your winter gear ready! 

As we progress further into our training block, we will need to make the following changes to our Tuesday night wind trainer sessions:

* Earlier Start Time - we will need to kick off the session at 6pm to be able to fit in our flex session afterwards.  That means, begin logging on from 5:45pm, continue setting up and warming up and be ready to officially start the set at 6pm.  

* Split Sessions – we’re at the point we need to break off into short and long course sessions.  That means 2 coaches, 2 separate sessions, 2 different sets, 2 finish times.  You don’t have to do anything – just access the session the same way you always have, via the Go Virtual link.  This will commence the week following your next FTP test, Tuesday 30th June. Get excited, Coach Steph returns for SC and Coaches Ollie and Greg will be taking care of LC. 

With the recommencement of face-to-face sessions and some activities progressing in time, there is a need to make a few amendments to our timetable in terms of the Go Virtual option. 

When looking at your program in CoachingMate, if you see a time assigned to the session, it will mean there is a Go Virtual option for an online session.  If you do not see a time assigned, it does not mean the session is not on, it just means you cannot join virtually.

Please also make sure you look at the online timetable to see what’s happening and at what time.  This is up to date with all relevant information.

Overview:
Monday – Dryland swim (Go Virtual) + Flex (Go Virtual)
Tuesday – Run Intervals (Group) + Wind Trainer (Go Virtual) + Flex (Go Virtual)
Wednesday – Dryland swim (Go Virtual) + Strength (Go Virtual) + Flex (Go Virtual)
Thursday – Hot Laps (Zwift) + Run Intervals (Group) + Flex (Independent)
Friday – Strength (Go Virtual) + Flex (Go Virtual)
Saturday – Ride (Go Virtual & Zwift) + Flex (Independent)
Sunday – Run (Group) + Flex (Independent)