Training For The Week Ahead (Tuesday 7th – Sunday 12th July)
Hi guys, with the sea temperatures rising steadily, and the onshore winds keeping low, it’s looking like a great week for your Midweek Tri Series and FLOW Series smile emoticon Let’s make the most of the warm water and encourage as many as we can to get involved smile emoticon
So, in brief
Tuesday 7th – 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 smile emoticon subs £1, a great start to the training week.
Tuesday 7th – 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 smile emoticon designed to help continuing water confidence building and accumulating your time in the open water smile emoticon
Tuesday 7th – 6:45pm FLOW SERIES Swim #3. Meet at the rear of King Alfred, enter the water and swim your FLOW Distance #3 which is 2kilometres 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 rough conditions for this swim, with a 15mph south easterly wind, roughing up the sea, so we will need to watch during the day smile emoticon
Wednesday 8th – 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 smile emoticon
Thursday 9th – 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 9th – 6:45pm FLOW SERIES continuing with a 2k 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 2k 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 10th – 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 11th – 1 Day South Downs Way Mountain Bike Ride from Winchester to Brighton. The SAG Wagon takes all bikes and equipment to Winchester, where it meets all cyclists from the train. You will have pre arranged groups, and the clock starts when everyone is ready to ride at Winchester station. All maps and course advisories are provided. The SAG Wagon will be waiting at 9 locations along route with food, drink, tyres, tubes, first aid, and anything else you want to be transported. Estimated mileage from Winchester to Devils Dyke Roundabout is around 55. Subs are £20, all you need is your train fare, your bike, and to enjoy the days ride through the stunning South Downs Way smile emoticon Please let me know that you want to make this ride, and I can send you your maps, agree your nutrition preferences, and explain finer logistics smile emoticon
( I have 2 good mountain bikes spare for riders who don’t have one but want to make this journey) the weather forecast is looking very favourable smile emoticon
Sunday 12th – Midday Castle 10 Trail Run. This is one of the Winter Trail Running Series courses, Trail #3. A stunning out and back loop through Castle Hill Reserve. Starting at 12:00noon, at the David Lloyds Reception, Brighton Marina, where the clock starts, and we head north easterly through the South Downs, returning to the marina 10.8 miles later smile emoticonSubs £2 cold drinks and chocolate/bananas at the finish smile emoticon
So plenty to have a go at, I hope to see you for some, or all of it smile emoticon
Its all there, right in front of you, just turn up and crack on smile emoticon
Best, as always
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.