TRAINING AND EVENTS FOR THE WEEK 21st – 26th JULY 2015

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Training For The Week Ahead (Tuesday 21st – Sunday 26th July)

Hi guys, with the sea temperatures sitting steadily around 17 degrees, and the onshore winds fair-to-middlin, it’s looking like a mixed week for your Midweek Tri Series and FLOW Series. Let’s make the most of the warm water and encourage as many as we can to get involved.

So, in brief

Tuesday 21st – 06:05am – Tuesday 10k Timed Run. Please meet David Lloyds reception, for the weekly 10k (5k is also an optional course) run out and back. Flat, simple, and your time recorded in my black book. Subs £1, a great start to the training week.

Tuesday 21st – 6:15pm Swimming For Softies – Please meet at the rear of King Alfred at 6:00pm ready to enter the water at 6:15pm. Subs £2, bottled water and chocolate/bananas after your session, designed to help continuing water confidence building and accumulating your time in the open water.

Tuesday 21st – 6:45pm FLOW SERIES Swim Week #5. Meet at the rear of King Alfred, enter the water and swim your FLOW Distance #5 which is 3.0 kilometres timed. Subs £2, bottled water, chocolate/bananas immediately after your timed swim. All times recorded and sent to each swimmer immediately. This swim looks as though it may be the scruffy conditions for this swim, with a 14mph south westerly wind, roughing up the sea, so we will need to watch out for each other during the swim, which will be point to point.

Wednesday 22nd – 6:30pm Midweek Triathlon #5 – Please meet in transition no later than 6:30pm, come find me, register, pay £5 subs, collect your race number, rack your bike and be ready to race (800m/20k/5k) at 7:00pm This is a short sharp session, ideal transition and running off the bike practice, with absolutely NO SMILING ! and all electronic results posted after the race and sent to each athlete individually.

Thursday 23rd – 06:00am Early Bird Sprint Triathlon – for those members of The Family that can’t make the Midweek Series, I’m putting on the Early Bird Sprint Tri. Exactly the same course and arrangements as the Midweek Tri, but with quieter roads for the bike course. Subs £5 with tea/coffee and snacks for your post race breakfast.

Thursday 23rd – 6:15pm Swimming For Softies – Please meet 6:00pm ready to Swim 6:15pm at the back of King Alfred, for more water confidence building work, this is not a distance swim set or a timed swim set, it is purely to build your collective time in the open water and build up water confidence. Subs £2. Bottled water, chocolate/bananas immediately after your swim.

Thursday 23rd – 6:45pm FLOW SERIES continuing with a 3.0k timed swim. Please meet at the rear of King Alfred, 6:45pm ready to swim at 7:00pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 3.0k swim. Subs £2, all times recorded electronically and sent to each individual swimmer. Conditions are TIC ( Taken Into Consideration) where times are recorded, i.e current, tide, wind, swell.

Friday 24th – 06:30am Intervals Run Session – Please meet 06:30am Hove Lawns Peace Statue, for 1 hour of platform intervals, building run speed, strength, and conditioning. Subs £1, bottled water, chocolate/bananas supplied.

Saturday 25th – Half Iron Distance Triathlon #1 Please meet at Carats Cafe, Basin Road at 06:30am, register, subs are £30, rack your bikes, wetsuits on, and at 07:00am CRACK ON ! A straight forward 1900m swim, 90k bike, 21k run. Goodie bags and medals for all athletes. If you’re not sure about your ability to complete the distances, come down at 06:30am, and at 07:00am you can start to answer those questions. Alternatively, if you’re perhaps injured and would rather relay the race, that’s absolutely encouraged too. We have a blue sky sunny morning forecast, with a northerly wind flattening the sea nicely for your swim.

Sunday 26th – 05:45am Worthing Triathlon Spectating. The SAG Wagon is heading over to Worthing, with 4 spare seats and room for bicycles if any athletes need to get from Brighton to the the Worthing triathlon.

Sunday 26th – 4:00pm Open Water Baseball – please meet at the rear of King Alfred, form 2 teams, wetsuits on, and a nice game of open water baseball with loads and loads of cheating !! Perhaps a beach BBQ afterwards depending on the weather. Lovely.

So plenty to have a go at, I hope to see you for some, or all of it.

Its all there, just turn up and crack on.

Best, as always

Kurt

Remember FLOW SERIES is the Open Water Distance Swimming Series, which involves swimming progressively further each week. Starting with 1kilometre, and finishing at the end of the FLOW Series with 20kilometres. All swims have safety cover and refreshments smile emoticon We will all have our swim season book, which we will fill in as we complete the swim distances smile emoticon Generally the FLOW Swims are Tuesdays and Thursday’s, but also include Saturday and Sunday afternoons when the sea conditions are favourable.

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