Can you feel it in the air?  It’s the smell of Spring and not a moment too soon.  If there’s anything to help us get through this ongoing lockdown, it’ll be the promise of better weather ahead.  How good is it going to be to get out in the sunshine and soak up the vitamin D whist working on your fitness….yes please!

So, welcome to the beginning of Build Week 2.  We hope you ticked off those sessions last week and are getting prepped to keep the momentum going this week.  We could certainly see the increased attendance and the vibes around the crew were oozing positivity.  Not to mention the amount of coach/athlete meetings going on…well done all of you, for putting the blocks in place to ensure success.

Huge thanks to Sammy for an awesome strength session on Monday night.  It’s incredible how quickly some of us forget how to correctly engage the prime movers and recruit all the muscle groups.  Lucky, we have Sammy to bring us back into line!  This is the perfect session to compliment the dryland swim sets.  So, if you missed it last week, be sure to get along to it tonight at 6pm.  You’ll need your fit ball, weights, bands, step, etc and lots of concentrated energy.  Please note, the Monday flexibility session is to be completely independently.

We’ll see you Wednesday night and Friday night for a group flex/stretch session, which also involves the little Head Coach stretching and rolling his way around the room!  Feel free to bring your beverage of choice with you on Friday, and for our recovery week happy hour, we’ll switch out the stretching for some trivia!  Who doesn’t love a little bit of healthy competition?

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.

Keep these thoughts in mind as you work your way through this week:

1. Sunlight boosts mood
2. Sunlight increases vitamin D production
3. Sunlight may prevent near-sightedness
4. Sunlight can help you sleep

Let’s get out there and enjoy the sunshine this week. We may be physically distanced right now, but we can stay socially connected and on the path toward our goals.  It’s a great time to give your goals a kick!

Did you know that there's currently an August special open to get 6 (six) 2XU Sprint Series Races for the Price of 4!!!
AND...
If you sign up as part of Tri-Alliance, you will also receive your squad 20% discount on top of that!!!
But you haven't got long to take advantage of this incredible offer.  Tick tock peeps.  Time to put your money where your mouth is! 

Monday:

• 6pm - All athletes – strength session with Sammy!!!  Have bands, weights, fit ball, step, etc available for the session (Link 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 (invites from Greg).   
• 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.