Weekly Highlights

~ 27th May 2024 ~

It’s hard to believe, but we’re already in the last week of May, wrapping up our Start of Technique & Base Training phase. From next week, we’ll transition into our next training phase. Despite winter being just around the corner, we enjoyed a gorgeous sunny weekend, and we hope that continues. Sunshine definitely makes it easier to get out the door and get training!

This weekend, we have a fantastic opportunity to support our athletes who are gearing up for the Cairns Ironman and Cairns 70.3 in June. They’ll be tackling one of their longest runs in their build-up, and your support can make all the difference. Join us at Elwood Beach to cheer them on, provide drinks, and maybe even run alongside them for a bit. All the event details are outlined further below, so be sure to check it out.

As we move into the next training phase, let's make the most of the time we have to work on our bodies during the off-season. This means focusing on technique, attending the Tuesday night wind trainer sessions to reap the benefits, completing your strength programs, and bringing your bands to every swim session—and actually using them!

- Technique: The off-season is the perfect time to hone your skills. Focus on the details of your swim stroke, cycling form, and running technique. These small improvements will pay off big time during race season.

- Wind Trainer Sessions: Tuesday nights are a great opportunity to build strength and endurance in a controlled environment. These sessions are tailored to help you improve your cycling power and efficiency.

- Strength Programs: Incorporating strength training into your routine is crucial for injury prevention and overall performance. Follow your prescribed strength programs to build a solid foundation.

- Bands at Swim Sessions: Resistance bands are a fantastic tool for developing strength and improving technique. Make sure you’re bringing your bands to swim sessions and using them to get the most out of your training.

And last but not least, a quick reminder about our session schedules. Everything is as timetabled on the online timetable, with just one notable change:
- Sunday morning run: No MSAC session this week. We’ll be supporting the Cairns crew from Elwood instead.

Have a great training week, and we look forward to seeing you out there soon!


Show Your Support to Our IM-athletes

We're gearing up for the last big training weekend before Ironman & 70.3 Cairns, and we need your support to cheer on our incredible athletes as they make their final push towards race day!

Event Details
Date: Sunday 2 June

Kick-Off: athletes will start from 8:00 AM with the Full IM crew doing 33km.
Location: Our Home Ground, Elwood!

Come join us at Elwood Beach to create an electric atmosphere that will fuel our athletes' spirits. Bring your cowbells, cheers, and endless enthusiasm to show them how much we believe in their journey. After the training, we'll celebrate their hard work with a BBQ. Feel free to bring something to share – the more, the merrier!

This is more than just a training session; it’s a community coming together to support our athletes who have dedicated so much time and effort to their Ironman dreams. Let's make this day unforgettable and give them the boost they need to cross the finish line strong!

We can't wait to see you there!

Bring: Something to share for the BBQ

Cowbells, signs, and lots of energy! (also welcome to join them for a lap or two... or three!).
Let’s show our Ironman athletes that we’re with them every step of the way!
xoxo Coach Sez

Wind Trainer at MSAC

Where The Bloody Hell Are Ya?

Alright team, listen up because this is a wake-up call with a side of lols. It’s time to stop making excuses and start showing up for our Tuesday night wind trainer session. Head Coach Ollie is not impressed, so let’s break it down:

Why You Should Be at Wind Trainer Sessions:

1. Technique Mastery: Remember when you tried to assemble that IKEA furniture without reading the instructions? Yeah, that’s you on a bike without proper technique. Wind trainer sessions are your step-by-step guide. Miss these, and you might as well ride with square wheels.

2. Base Training: This is the off-season, folks. This is when champions are made, not on the couch binge-watching Netflix. Base training now means you’ll thank yourself later when you’re cruising past competitors like they’re standing still.

3. Exclusive Focus: This is the only session of the week dedicated solely to cycling technique. It’s like having a VIP pass to the most exclusive club in town, and you’re choosing to stay at home in your pyjamas. Don’t waste this golden opportunity.

What You’re Missing Out On:

- Improved Efficiency: The better your technique, the less energy you waste. Imagine finishing a race and not feeling like you’ve been hit by a bus. Sounds nice, right?

- Injury Prevention: Poor technique is a one-way ticket to injury-ville. No one wants to be sidelined because they didn’t bother to show up to the one session that could have saved them.

- Coach Ollie’s Approval: Let’s be real, you want to be on Ollie’s good side. He’s the one who’s going to push you to your potential, but he can’t do that if you’re MIA.

So, to sum it up: Get your butts in gear and show up for the wind trainer session. This is your chance to improve, to shine, and to show Coach Ollie that you’re serious about being your best. Don’t let laziness be the reason you fall behind.

Remember, champions are made in the off-season. Be there or be square. Literally.


Don't Forget Your Bands at Swim Sessions!

Coach Ollie wants to see everyone using resistance bands at every swim session. These bands are perfect for warming up and adding functional strength training at the end of your workout. Incorporating these exercises will help you build strength, improve performance, and prevent injuries. Make sure to bring your bands and use them every time you hit the pool.
There are prescribed exercises to follow in your program, and if you took advantage of our online session at the start of the month, you know exactly what to do.


Building the Ultimate Triathlete

Ollie has integrated functional strength training exercises into everyone's programs for the off-season and to align with the current training phase. If you haven't already, check your training plan and start incorporating these vital exercises.

Building real strength now will not only enhance your performance but also help prevent injuries.
Remember, stronger bodies = faster bodies.

Read the full article below to learn more about the benefits and how to make the most of your off-season training.


Session Details 
- As per the online timetable.  Please check online.

Notable Information
- Tuesday morning running - is ON for our Cairns athletes only.  
- Thursday morning riding
is only programmed for Cairns athletes at this stage.
- Sunday morning run - no MSAC session this week.  We will be supporting Cairns crew from Elwood instead.


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