As mentioned last week, here are the ammended sessions we started this week and will continue with next week:

• Wednesday Strength @ 6pm – 7pm + Wednesday Flex @ 7pm – 7:30pm
• Thursday Hot Laps – 6:30am – 7:30am
• Thursday Run – 5pm – 6pm + Thursday Flex – 6:30pm – 7pm
• Friday Flex – 6pm – 6:30pm
• Weekend Flex sessions - 9:30am - 10am

And as a recap, here’s an overview of some suggestions (with added commentary from the HC):

Can the strength exercises be varied?

The strength sessions are programmed in specific blocks, over time.  So, you will see the same exercises, with increasing sets/reps for each block.  This is deliberate.  For the best gain, these blocks need to be completed in order, before progressing to the next block.  This will allow the body to adapt and build appropriately.

Can Hot Laps start a bit later, so we get a sleep in?

Absolutely – great idea!  We will trial a new start time of 6:30am – 7:30am for the last 2 weeks of April.   

Can Hot Laps be available on Zoom?

Yes, it can.  However, please bear in mind that if Hot Laps does not appear on your program, it is because this session is not advised for you at this point in the training phase.  There will be plenty of time for HLs coming up.  If you would like to attend HLs, please contact Ollie to discuss if this is appropriate and to obtain further details.  

Can Thursday runs start earlier so we can avoid running in the dark?

Excellent idea and yes, we are available to facilitate this.  We will trial moving the Thursday night run session to 5pm – 6pm for the last 2 weeks of April.

Could we have some flexibility sessions a bit earlier?

Yes.  We can appreciate the juggle of training and dinner each evening and are working through this ourselves as we navigate a new timetable.  We agree and with some of the evening sessions we can tweak the times to accommodate.  For the last 2 weeks of April, we will move some sessions to an earlier timeslot.

"If you are like most triathletes, swimming is a challenge right now, and by “challenge” we mean completely unavailable. Unless you are fortunate enough to have access to a private pool or a Vasa Ergometer, maintaining swim form is tough. Fortunately, there are some options to come out of this situation mitigating the damage to, and possibly even improving, your swim fitness."

Article originally written by Matt Fitzgerald for 80/20 Endurance, published 13 March 2020

"Stretch cords are a versatile, underrated tool to use for developing strength and technique in the water. Many elite athletes carry their cords with them while traveling to facilitate an entire swim workout if a pool is not readily available, or to use for a race warm-up when not allowed in the water before an event."

Article originally written by Triathlete.com, published 15 February 2018

Resistance bands are simply a tool that helps you replicate any functional movement, while applying a strength enhancing, muscle building resistance. As a result, resistance band training will make movements and muscles stronger while simultaneously improving movement coordination.

Did you see Jordan's video this week explaining the WHAT / WHY / HOW of the  screening process???

Want to know more about Lakeside Sports Medicine Centre Athlete Screening Tooll?

It's developed to assess your current mobility, muscle strength and power capacities!

It allows the team at Lakeside to determine areas where these capacities can be increased to ensure deficits aren’t halting your progression and performance.

No coached session this Saturday 25th April, out of respect for ANZAC Day.