The Ins & Outs of an FTP Test

You may have noticed there was an FTP test on your program last week, and some of you may have actually done it.  To help you appreciate why we prescribe these tests, let's start with first understanding them.

Basically, we set training intervals at specific zones, or percentages of your maximum Heart Rate.  These zones can be calculated by various means and tests, but a simple way of doing it is to use two figures that can be measured fairly easily:

• Resting Heart Rate (RHR) – your lowest steady heart rate, best found first thing in the morning, before you do anything.
• Maximum Heart Rate (MHR) – As fast as your heart can go under stress! Found via various tests e.g. The FTP test.

We know that your MHR will vary across different sports and at different times and situations, but for the sake of the argument, as long as your testing protocols remain consistent, it will be accurate enough for progressive comparisons.

We're heading to The Dandenongs

One of the best ways to build strength on the bike (strength = speed), is to head to the hills.  Riding in a low gear and grinding away works on strength and endurance.  It is also a great opportunity to get off Beach Rd and take our riding to new places.  So, this weekend we are back to The Dandenongs

Our next destination is...
Build Week #1 - Dandenongs
Build Week #2 - TBC (new destination coming soon)
Recovery Week - Mordialloc

Take note of the different start times and start locations for the Long Course and Short Course rides.  Make sure you check the timetable to find exact details each week of where to meet and where to ride.

Hydration - The Key to Life

I can't stress enough how important hydration is, especially in the cold! It is just as easy to become dehydrated in the winter as it is in Summer, and dehydration is more harmful to your health than you may realise. Here are a few reasons why staying hydrated is important all year, especially in winter.

We Need Your Particpation

The highly anticipated 6-week program with Jordan from the Lakeside Sports Medicine Centre is just around the corner. However, we still need more participants to make it a resounding success. Currently, we have 6 dedicated individuals signed up, but we need a minimum of 10. To ensure everyone can participate, we have decided to push back the start date by one week to July 5th, giving us extra time to gather the required numbers.

Under the guidance of Jordan, an expert in sports medicine and training, this program is tailor-made to build base strength and master movement patterns for triathletes at any level. Join us every Wednesday night from 7 pm to 7:45 pm at the MSAC Performance Centre to experience the transformation first-hand.

Spread the word among your tri buddies and rally them to join us. Together, let's unleash our full potential and reach new heights in our triathlon journey.

As a participant, you'll receive an invaluable bonus—a weekly at-home independent strength session delivered straight to your inbox every Thursday. The cost for the full 6-week block is $150 per person, payable once we reach the minimum participant requirement.

Don't let this incredible opportunity slip away. Strengthen your body, boost your performance, and elevate your triathlon skills. Mark July 5th as the new start date and secure your spot without delay.

Let's unite, work hard, and build strength now for a faster racing season ahead!

Too Late - Camp Bookings CLOSED!

If you were thinking about it, you took too long!  Camp bookings for our prestigious Thailand Training experience are now closed.  Those lucky athletes (and coaches) will be off to the heat and humidity of Thailand from the 28th July - 6th August, working on all the 1%-ers to give them every chance of success in the season ahead. 
Programs will continue as normal back in Melbs, so have no fear.  The show will go on!  Just be warned, we cannot be responsible for impending FOMO as the spam rolls out on the socials.

Fuel Yo'self!

Now that we're in the full swing of Winter training, it's important to keep up with your nutrition.  You need to prepare your body for the days ahead, as well as recover from what has past. 
You do this by fueling effectively during a session and paying attention to post-training recovery.
ENTER --> KODA & PILLAR
The shelves are stocked and available for purchase.  Slide on over to the shop to get yours ordered today.