Hi Athletes,

For some unknow reason (and maybe spookily connected), the newsletter editor developed a severe case of the glitchies yesterday, which prevented the Weekly Transition being distributed as normal.  However, this has now provided us with the opportunity to send more relevant info out to you today, whilst we pivot as a result of entering Lockdown 6.0.  Perhaps it knew yesterday’s announcement was likely on the cards.

Let’s get straight to the point and focus on what we are going to do to keep moving forward (with our heads up) over the next 7 days.

• Swimming – will focus on technique and strength with band work. Dryland sessions will be added to your programs today for you to follow.
• Riding – will have online (Zoom OR Zwift) options. Athletes may wish to continue riding outdoors, whilst adhering to current restrictions.
• Running – it is recommended that athletes get outdoors to complete sessions in the fresh air, whilst adhering to government advice. Athletes to follow programmed run sessions.

TRAINING OPTIONS OVER THE NEXT 7 DAYS

Saturday morning:

• All athletes @ 6am – will be riding a programmed course on Zwift, led by Head Coach Ollie.  Athletes to follow programmed distances.  See instructions below to join.

OR

• All athletes @ 7am – will have an intensive wind trainer session with Coach Gaz.  Variations for both SC and LC athletes (link in programs).

 Sunday morning:

• All athletes – are encouraged to complete their long run individually and outdoors. This can be achieved within your 5kms local area and in under 2hrs.  Confirmation for accountability can be shared with the coaching team.

Monday night:

• All athletes @ 6pm – to work on technique and strength in a dryland swimming set, to keep your arms moving. Have all bands available for the session with Coach Ollie (link in programs)

Tuesday morning:

• All athletes – are encouraged to complete their interval run session individually and outdoors. This can be achieved within your 5kms local area and in under 2hrs.  Confirmation for accountability can be shared with the coaching team.

Tuesday night:

• Long Course athletes @ 6pm – usual wind trainer session with The General (link in programs).
• Short Course athletes @ 6pm – usual wind trainer session with Coach Gaz (link in programs).

Wednesday morning:

• All athletes @ 7am – to work on technique and strength in a dryland swimming set, to keep your arms moving.  Have all bands available for the session with Coach Ollie (link in programs)

Thursday morning:

• Intermediate/Advance athletes @ 6am – online Hot Laps session, riding a programmed course on Zwift, led by Head Coach.  See below instructions to join. 

Thursday night:

• All athletes – are encouraged to complete their interval run session individually and outdoors. This can be achieved within your 5kms local area and in under 2hrs.  Confirmation for accountability can be shared with the coaching team.

PROGRAMMED SESSIONS

You should still be consulting your programs via CoachingMate, prior to each session.  It is important to continue to follow the phase of your program cycle and follow what has been prescribed.  This is particularly important for the run sessions, which will be completed independently.  If you have any questions about your program, please reach out to a coach:

[email protected] | [email protected] | [email protected] | [email protected] | [email protected]

To get involved in ZWIFT sessions:

1. Send Coach Greg a friend request via Zwift Companion
2. RVSP via link sent to you in Zwift Companion
3. Don’t be late!

When it’s time for the ride, log in before it’s scheduled to start. Zwift will notify you a few minutes before the ride is going to begin, then take you to the starting point to wait with your friends. When the countdown hits zero, the ride has started.  You can join a meetup up to 30mins late.

To get involved in ZOOM sessions:

1. Check to see if there is a link in your CoachingMate program.
2. If you don’t have a program, please email [email protected] for the link.

Be on time and please mute your microphones to avoid background noise and allow all athletes to hear the directions from the coaches.

We will watch and wait for advice about what will happen after Thursday and will be in touch again when we know more.  But we have worked through our Go Virtual program in the past with much success and are confident we can do it again.  You can use this time wisely and continue to work on your technique, strength, and base fitness over the course of this week.  And we encourage you to complete sessions in a time that best suits you, to take advantage of some extra sleep and recovery, if that is also what you need.

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*Quick shout out from Neda –

If your old sports shoes still have some life left in them, there is someone out there waiting to give them a second chance.

Lately due to restrictions these are going to local homeless, and crisis shelters across Australia rather than abroad. 

From now until the 16th of August, Neda is collecting old runners for donation to Shoes for Planet Earth.

So, if you have a pre-loved pair (or 7) that meets the guidelines below, pop them aside and Neda will happily take them off your hands when we are back together again.

6 STEP GUIDE FOR SHOE PREPARATION

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Please reach out to us during this time if you need anything.  We’re here to help if we can.  We’re keeping fingers and toes crossed that we are all back together again in a week’s time!