Heat, Hydrate, Repeat

Happy Australia Day, team
Public holidays always land a little differently for athletes. For some, it’s a chance to sleep in, catch up with friends and family, and enjoy a slower start to the day. For others, it’s a sneaky opportunity to get a quality session done before the rest of the world wakes up.

Hopefully over this long weekend you’ve managed to strike a bit of balance.  Ticking off your training and enjoying the downtime that comes with it. That balance matters. You don’t build a strong season by being switched on 24/7, but you also don’t get results by completely checking out every time there’s a BBQ or a public holiday. Learning how to live in that middle ground is part of becoming a better athlete.

🔥 Heat Update & Session Changes

Now… let’s talk about the weather, because Melbourne has decided to turn the dial all the way up.

Tomorrow is forecast to hit 44°C, off the back of 33°C today. That’s not just “warm”, that’s extreme!  And with that comes a responsibility to adjust how (and when) we train.

Here’s what that means for the timetable:

• ✅ Tuesday morning run will still go ahead

• ❌ Tuesday night Wind Trainer is cancelled due to extreme heat and duty of care

• 🏊 Wednesday morning swim resumes as normal

This isn’t about being soft.  It’s about being smart. Training through extreme heat without thought can derail several days (or weeks) of training, not just one session. The goal is always progression, not survival. Modify intensity, shorten sessions if needed, and prioritise recovery so you’re ready to train again the next day.

💧 Training Smart in the Heat (Hydration Matters)

If summer racing teaches us anything, it’s this: hydration can make or break your performance.

Hydration isn’t just about what you drink during a session. It starts hours earlier and continues well after you’re done. Being even slightly under-hydrated can impact heart rate, perceived effort, power output, and recovery, especially in hot conditions like we’re seeing now.

A few things to keep front of mind:

• Start sessions already hydrated

• Use electrolytes, not just water

• Expect to sweat more and adjust intake accordingly

• If you’re cramping, dizzy, or wiped for days, hydration is a likely culprit

Training in the heat is a skill. Learn it now, and you’ll be far better prepared when race day throws less-than-ideal conditions your way.

🏗️ Build Week #1 — Setting the Tone

This week marks Build Week #1, and with it comes a shift in focus.

Build weeks aren’t about smashing yourself for the sake of it. They’re about laying down consistent, quality work that sets up the rest of the cycle. This is where habits matter. Showing up when it’s hot, when it’s uncomfortable, when motivation dips.  That’s how fitness compounds.

What you do in this first build week sets the tone for everything that follows. Nail the basics. Follow the program. Trust the structure Head Coach Ollie has put in place. There’s a reason it’s written the way it is.  And that reason usually becomes very clear later in the season.

⏳ Countdown to Race Day

Race season is no longer “somewhere in the future” ...it’s approaching fast.

Here’s your friendly (but slightly uncomfortable) reminder of what’s coming:

• Race #4 – Sandringham (Sun 8 Feb)
  ⏱️ 1 week, 6 days

• Race #5 – Elwood (Sun 22 Feb)
  ⏱️ 3 weeks, 6 days

• IRONMAN 70.3 Colombo (Sun 22 Feb)
  ⏱️ 3 weeks, 6 days

• Japan Marathon (Sun 1 Mar)
  ⏱️ 4 weeks, 6 days

• IRONMAN New Zealand (Sat 7 Mar)
  ⏱️ 5 weeks, 5 days

• Gold Coast T100 Festival (21–22 Mar)
  ⏱️ 7 weeks, 5 days

• Race #6 – St Kilda (Sun 22 Mar)
  ⏱️ 7 weeks, 6 days

• IRONMAN 70.3 Geelong (Sun 22 Mar)
  ⏱️ 7 weeks, 6 days

Plenty of time, but not infinite time. Every session between now and then is an opportunity. Use them wisely.

🔁 Wrap-Up

Australia Day weekends, extreme heat, and the start of a build phase all rolled into one.  Welcome to summer training in Melbourne.

Train smart. Stay flexible. Hydrate properly. Respect the conditions without losing momentum. And if you’re unsure how to adjust sessions this week, reach out to a coach.  That’s what we’re here for.

Consistency now is what makes race day feel controlled later.
Let’s get it done.

💙💛 Team TA