Big claps for making it through another coupled of build weeks and into Recovery Week!  These important periodic cycles are the foundation to your training and racing improvement.  Let’s have even bigger claps for our Long Course athletes who are nearing the end of their simulated Busso build, in perhaps an even more significant layer in their journey.  Let’s get around them as they push through these last couple of (heavy) weeks, many heading straight into the Melbourne Marathon festival.

Great turn out at MSAC on Friday morning for our first squad swim back in ages!  All the coaches were pumped to see you there and there were lots of smiling faces (and insta posts), even in the early hours of the morn.  We’ve currently got 3 lanes at each session, and this will be boosted as demand increases.  All athletes need to bring their bands to squad swimming from now on.  Each session will begin with a 5–10-minute dryland warmup.  Arrive a little earlier to ensure you still hit the water on time.  Otherwise, you’ll be jumping in late, band work is not negotiable.

With this week being Recovery Week, reminder that Tuesday and Thursday morning sessions are not timetabled.  Refer to your programs this week and ensure you are matching the intensity prescribed.  It’s important that we remind ourselves not to train in the grey, as this will not lead to the improvements we’re looking for.  Basically, grey zone training means not going hard enough during the Build Weeks to obtain physical adaptation, and also not going easy enough in recovery sessions to allow for revival.  You just train in between all the time and will eventually fatigue and plateau #TrainingWithPurpose

To help with Recovery Week, I’ve included a great recovery meal, sweet potato gnocchi.  Now, I’m not usually a fan of gnocchi, but something about this recipe compelled me to attempt my first ever batch of these 'lumps'.  And my household was not disappointed!  We teamed it with a red sauce one night and a creamy mushroom sauce another night.  Both delicious and all bowls licked (not really) clean.  I think one of the reasons I like this meal so much, is because of all the health benefits of sweet potato.  They are highly nutritious, an excellent source of vitamins and minerals, can help manage stress levels (due to the significant amount of magnesium) and can reduce the inflammatory responses in the body (having a high concentration of choline).  I mean, what more could you ask for in Recovery Week.  My recipe made a huge batch, so we had dinner for two nights, and I’ve frozen a couple of containers for one of those mid-week meals when you are too tired to think!

Quick run over what else is happening around the squad this week:

* Our first Try the Tri group kicked off on Saturday with a bumper bike session!  So many anxious faces, which quickly turned into smile.  Thanks to those athletes who hung around to help.  This group will be with us on Tuesdays, Thursdays and Saturdays, up until their race in December.

* ELSC are having their first twilight carnival this Friday night.  The club was/is looking for volunteers, so if you are a member and can help out with any of the jobs below, please get in touch with them as soon as possible.

* I mentioned our 2022 Thailand Thanyapura camp last week.  Remember, if you are considering the trip, it is important that you speak with Ollie in the first instance, especially before booking any flights.  Having been there for many years now (and the one writing the program), he is the only one who will know if it is suitable for you to attend. 

* Ollie is catching up with the O2 Events team this week, so as soon as we know any more info about the series, we will be sure to communicate this to you all.  Perhaps I’ll do a shout out now for the TriKids race.  Personally, I think this is a standout event within the event, and we do it best!  If you would like to volunteer to help the next gen with their triathlon journey, I will be requesting copies of updated Working with Children cards.  Best to get on to this admin early so we know we’re covered.

Think that’s about it for now…..always reach out to us if you need anything. 

Was great to be back at MSAC last Friday for the first squad swim in a L-O-N-G time!  Time to put all that technique into action.

We currently have 3 lanes for all sessions, and more will be added when demand increases.

Remember, you must have a valid membership to swim at MSAC.
Go Solo members do not have access.

Heads up - ALL sessions will begin with a dryland band warm up, so bring them with you to every session.  Arrive 5-10 mins earlier to allow time, otherwise you'll be jumping in late (not skipping bands!).

ELSC are really excited to be hosting the first carnival for the 2021/22 season on Friday 12th November. This event is for U12 age groups up, right through to Masters, and will include all beach events (flags, beach sprints, beach relays, belt & reel and long runs).

In order to run the event successfully they will need assistance from members to fill the following roles:
* Safety/First Aid Coordinator (this person needs to hold their First Aid award as a minimum and be experienced in managing incidents).
* Four members for the first aid team (these people need to hold Bronze Medallion or First Aid and at least one needs to be ART qualified).
* Workforce and Equipment Supervisor to manage any club equipment being used and coordinate the club work party.
* Three members who hold the ATV award to be part of the club work party.
* A team of people to manage and run a BBQ including organising the supplies, preparing, cooking and managing sales (we would need approximately six people for this).

If you can assist with any of these roles, please email using the button below ASAP!

I’ve never been a fan of gnocchi, but the lure of this recipe got me…and I’m so glad I made it.  It was delicious and SO easy to make!

Did you know, sweet potatoes:

• are an excellent source of beta carotene, vitamin C, and potassium. They are also a decent source of many other vitamins and minerals.
• contain good levels of beta-carotene, which can be converted to vitamin A and help support your immune system and gut health.
• are rich in antioxidants that protect your body from free radicals.
• contain fiber and antioxidants that promote the growth of good gut bacteria and contribute to a healthy gut.

It was easy to make and we paired it with a red sauce one night and a white mushroom sauce another night….win, win!