Happy Monday athletes!  Welcome to the beginning of Build Week.  We hope you are getting fired up and ready to go to make this a good one.  The secret to success: do what you say you’re going to do!

And what a great week we just had.  Lots of peeps zooming into sessions, lots of ticking boxes and lots of recovery protocols being fulfilled to get your bodies in tip-top shape.  And, maybe even more importantly, we had LOTS of people achieving great results in the FTP and TTs.  So many pb’s!!!!  Coach almost couldn’t keep up with the excited messages coming through but beamed with pride every time they did.  Follow the program people.  It’s paying off dividends for those who do.

And in another Recovery Week surprise, we had a special guest all the way from the other side of the world!  Huge thanks to Ambassador Andrea who joined us for a happy hour ‘meeting’ on Friday night.  It was great to see you!

Now, looking forward to the week ahead.  And time to change it up a little.  We are having a special cameo from Sammy for tonight’s session.  She’s going to put you through your paces and give you a strength workout to get your muscles burning.  Just what the doctor ordered for the beginning of our build week.  And we could see how beneficial the flexibility sessions were last week, so we have kept them on the timetable again.  Be ready for stretching and relaxing on Wednesday and Friday nights, and if I can get my way, you’ll need to have your roller nearby!  

All the links are in your programs.  And as always, if you can’t access them, are on a social or pass membership or are just generally having IT issues, feel free to reach out.  We’ll get you sorted.

An on that, don’t forget that all our coaches are here for you if you have any questions about your training, want to follow up on something specific from a session or just have an idea you want to thrash about.  Feel free to reach out to any of them, who will all be happy to help:

[email protected] | [email protected] | [email protected] | [email protected] | [email protected] | [email protected]

And finally, it looks inevitable that will be using the online platform for a little while yet, so we urge you to keep these concepts in mind as you approach your training this week:

• Stay consistent

• Get outside

• Control the controllable

• Ask questions

• Work on your weaknesses

• Keep the bigger picture in mind

• Unplug
  
  

Let’s get out there and have a great week, team!  We may be physically distanced right now, but we can stay socially connected and on the path toward our goals.  Today is a good day, to have a good day.  Go get ‘em!

Monday:

• 6pm - All athletes – strength session with Sammy!!!  Have bands, weights, fit ball, step, etc available for the session (ink in programs).

Tuesday: 

• Morning - interval run session, as per your program.  All athletes are encouraged to find a suitable run area within your 5kms local area.  Confirmation for accountability can be shared with the coaching team.
• 6pm - Long Course athletes – wind trainer session with The General (link in programs).
• 6pm - Short Course athletes – wind trainer session with Coach Gaz (link in programs).

Wednesday:

• 7am - All athletes – to work on technique and strength in a dryland swimming set.  Have all bands available for the session with Coach Ollie (link in programs).
• 7pm - All athletes - flexibility session to stretch, roll, massage and to loosen those muscle and relax.

Thursday: 

• 6am - Intermediate/Advance athletes – online Hot Laps session, riding a programmed course on Zwift, led by Head Coach.    
• Afternoon/Night - All athletes – interval run session, as per your program.  All athletes are encouraged to find a suitable run area within your 5kms local area.  Confirmation for accountability can be shared with the coaching team.

Friday:

• 7am - All athletes – to work on technique and strength in a dryland swimming set.  Have all bands available for the session with Coach Ollie (link in programs).
• 5.30pm - All athletes - happy hour stretching.  BYO wine to unwind at the end of the working week.

Saturday:

• 6am - All athletes – will be riding a programmed course on Zwift from coaches Ollie and Greg.  Athletes to follow programmed distances.

OR

• 7am - All athletes – will have an intensive wind trainer session with Coach Gaz.  Variations for both SC and LC athletes (link in programs).

 
Sunday:

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

Thanks for your patience with this format of the newsletter.  We are working with the dev team to fix the bugs currently preventing the usual flair and pizzazz that I'd like to include!  Hopefully not much longer and we'll be back to normal.