Embrace Rest and Reap the Rewards!

This week is...Recovery Week! Ah, yes, a well-deserved respite from the sweat, the pain, and the triumphs of those hard-hitting build weeks. So, how do you ensure you get the most out of this precious downtime and set yourself up for gains? Let's dive into it!

Recovery is Not Code for Couch Potato
We know some of you will have the temptation to channel your inner couch potato during recovery weeks but hold on! While some Netflix and chill is allowed, remember that active recovery is the name of the game. Keep your muscles moving to flush out those metabolic waste products but go easy – we're talking slow-motion here!

Catch Those Z's
Hey, night owl! This one's for you. Recovery weeks mean it's time to prioritise those elusive Z's. Sleep is when your body works its magic, rebuilding and re-energising for the next build phase. Embrace the cozy, dim the lights, and aim for those recommended 7-9 hours of sleep each night.

Nourish to Flourish
Now's not the time to skimp on nutrition. Refuel with delicious, nutritious meals – we're talking whole grains, lean proteins, and all the colourful veggies you can find. Don't forget to hydrate like a pro – water is your best friend!

Pamper Those Muscles
Ah, the joys of self-care! It's essential to give your hard-working muscles some extra love. Foam rolling, stretching, or even a gentle sports massage can work wonders to ease any lingering tension and improve flexibility. 

Mind Your Mind
Recovery weeks are a great time to give your mind some TLC too. Whether it's through meditation, journaling, or simply taking a leisurely stroll in nature, give yourself the space to relax and rejuvenate mentally. 

The Importance of Trusting the Process
Remember that recovery weeks are an integral part of your training plan. Trust the process and resist the urge to push yourself too hard during these lighter weeks. Overtraining can lead to burnout and injuries, which nobody wants! Embrace the recovery phase as an essential ingredient in your recipe for success.

You Can't Manage What You Don't Measure

Time trials are a key part of our training routine, helping us (and you!) see how much you’re improving over time. It’s not just about the time, though—conditions can vary each time we do a trial. What really matters is how you perform and recover, as these are great indicators of your progress.

Remember, these training phases are all about boosting your skills, strength, endurance, and technique so you can hit the start line ready to swim, bike, or run your personal best. It's awesome to shine during training, but the real goal is to bring that performance to race day!

You will likely see time trials scheduled on your programs this week.  For swim time trials and FTP on the wind trainer, nothing changes in terms of session time and location.  However, for our run time trial things change.

Thursday 27th June
This session is run around the Albert Park Lake walking track (approx. 4.7kms), rain, hail or shine!  Meet outside the MSAC main entrance, ready to begin the warmup at 6pm.

Distances:
Long Course athletes – 10kms
Short Course athletes – 5kms
New/Beginner athletes 1-2kms

Meet the new staff!

Lakeside recently introduced two new members of their team.  Read all about them here:

Simone is a Clinical Myotherapist who graduated with a Bachelor of Health Science at SSNT. She brings together her hands on skills with her passion for understanding how the body works to determine how to best help you achieve your goals. She has a special interest in all forms of musculoskeletal conditions, from elite sporting injuries to postural pain presentations and strives to get you back to feeling your best as soon as possible. Simone practices under the biopsychosocial model of health which encompasses physical, psychological and social wellbeing, where she will help you understand how all of these factors influence how you respond to pain and injury and therefore the best way to help you recover. In her spare time Simone is an avid runner and has completed in multiple long-distance trail runs including the Two Bays 28km and Maroondah Dam 30km events. She loves being active and is also a mum to two young boys who help keep her energy levels up!

Tom completed a Bachelor of health Sciences and Master in Physiotherapy degree at La Trobe University in 2015. He has recently completed a Graduate Certificate in Sports Physiotherapy and is finalising his studies at La Trobe University to complete a degree in Sport and Exercise Physiotherapy. Tom enjoys treating all musculoskeletal and sports related injuries. Tom currently works as a physiotherapist for the Box Hill Hawks in the VFL and the Eastern Ranges in the Coates League competition. He also works for the Kilsyth Cobras in the NBL-1.

Strength Training

It's time to start thinking about building some strength in our bodies, and one of the best ways we can do this on the bike is to head to the hills or ride in a low gear.  Grinding away works on strength and endurance. 
This year we are splitting the rides into the following groups:
Intermediate - Advanced
Beginner - Low Intermediate

If you are unsure which group to ride in, be sure to check in with Ollie.

To help with future weekend plans, here is the cycle of rides:
Intermediate - Advanced (Coach Ollie)
Build Week #1 - Dandenongs
Build Week #2 - Kinglake
Recovery Week - Elwood

Beginner - Low Intermediate (Coach Greg)
Build Week #1 - Elwood/Beach Rd
Build Week #2 - Elwood/Beach Rd
Recovery Week - Elwood

Build Week rides begin at 6:30am and the Recovery Week ride will be a combined group leaving at 7am. Ensure you check your programs for prescribed distances.