Training For The Week Ahead (Tuesday 25th – Sunday 30th August)
Hi guys, we have another busy training schedule ahead, the weather is particularly challenging this week, and with the FLOW distances steadily increasing, we will move Tuesday’s Swimming For Softies and FLOW, to Saturday 29th and Sunday 30th. Wednesday is also looking colourful for Midweek Tri #7 which will be a slightly different type of Triathlon, starting at the slightly earlier time of 6:45pm due to the evenings drawing in.
So, in brief
Tuesday 25th August – 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 25th – 6:15pm Swimming For Softies – (THIS SESSION IS MOVED TO SATURDAY 29th) Please meet at the BLACK ROCK BEACH, Madeira Drive, at 1:00pm ready to enter the water at 1:15pm. 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 25th – 6:45pm FLOW SERIES Swim Week #9 (THIS SESSION MOVED TO SATURDAY 29th) Please meet at the BLACK ROCK BEACH, Madeira Drive, 1:45pm enter the water, and swim your FLOW Distance #9 which is 8.0 kilometres timed. Subs £2, bottled water, chocolate/bananas before/during, and immediately after your timed swim. All times recorded and sent to each swimmer immediately. After Kayaks will be out in force again, accompanying swimmers for the entire duration.
Wednesday 26th – Starting no later than 6:45pm MIDWEEK RELAY TRIATHLON #7. The forecast looks very colourful for Midweek Triathlon #7, Please meet in transition no later than 6:15pm, register, pay £5 subs, collect your race number, walk down to the waters edge and be ready to race (750metre swim/20k bike/5k run) at 6:45pm. This is a TRIATHLON FOR THE ATHLETES THAT WANT TO GET STUCK IN. In RELAY TEAMS, one of each, we will battle the elements, strongest swimmer takes on the rough water, strongest cyclist takes on the windy bike leg, and your swiftest runner takes on the headwinds for the 5k run leg. There is to be absolutely NO SMILING ! and all electronic results posted after the race and sent to each athlete individually.
Thursday 27th – 06:00am Early Bird Sprint Triathlon – THIS SESSION CANCELLED DUE TO ADVERSE WEATHER FORECAST. For those members of The Family that can’t make the Midweek Tri 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. Please come down to Transition no later than 05:40am. Rack and get ready to race along the quiet course 06:00am sharp.
Thursday 27th – 6:00pm Swimming For Softies – THIS SESSION MOVED TO SUNDAY 30th FOR BETTER WEATHER CONDITIONS. Please meet 5:45pm ready to Swim 6:00pm at the BLACK ROCK BEACH, 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 27th – 6:30pm FLOW SERIES Week #9. THIS SESSION MOVED TO SUNDAY 30th FOR BETTER WEATHER CONDITIONS. Continuing with a 8.0k timed swim. Please meet at the BLACK ROCK BEACH 6:15pm ready to swim at 6:30pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 7.5k 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, thunderstorms.
Friday 28th – 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 29th August – Road Bicycling out to Sea Lane and straight into 5k Hove Prom Park Run off the bikes. Please meet at the rear of King Alfred at 06:59am ready to ride a 28 mile out and back flat course, straight into a fast and flat 5k run off the bikes. Subs £2. This is a 16mph average guided ride, with specific pace setting to get a feel for a 7 hour iron-distance bike time. (The SAG Wagon will be parked outside the King Alfred to put running shoes and kit in). Please remember your bar codes for the Hove Prom ParkRun.
Saturday 29th August – Swimming For Softies – Please meet at the BLACK ROCK BEACH, Madeira Drive, at 1:00pm ready to enter the water at 1:15pm. Subs £2, bottled water and chocolate/bananas after your sessionsmile emoticon designed to help continuing water confidence building and accumulating your time in the open water smile emoticon
Saturday 29th August – FLOW Swim Week #9. Please meet Black Rock Beach 1:30pm, ready to begin swimming 1:45pm. This is an out-and-back timed swim, with kayak support and plenty of refreshments for you before/during/after your swim. Subs £2, approaching the midpoint in the FLOW Distance Series, an 8.0k swim, which finishes with your 20 kilometre Open Water Swim at the end of September.
Sunday 30th August – FLOW Swim Week #9. Please meet Black Rock Beach 2:00pm, ready to begin swimming 2:15pm. This is an out-and-back timed swim, with kayak support and plenty of refreshments for you before/during/after your swim. Subs £2, approaching the midpoint in the FLOW Distance Series, which finishes with your 20 kilometre Open Water Swim at the end of September.
So plenty to have a go at, I hope to see you for some, or all of it smile emoticon
Its all there, 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. YOU CAN ATTEND AND SWIM WHATEVER DISTANCE YOU FEEL ABLE TO ON THE DAY, WITHIN THE SET DISTANCE. 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.