Training For The Week Ahead (Tuesday 29th September – Sunday 4th October)
Hi guys, we have another busy training schedule ahead, the weather is quite varied this week, I’m pleased to say the sea conditions are looking fair, so FLOW swim will be on Tuesday as scheduled, and we should be good for Thursday’s FLOW as well. Wednesday is looking fair to middlin for Midweek Tri, this sadly, is the final midweek tri of 2015, so if you’ve been promising yourself all season that you will get down there and have a go, this is your moment. The resurfacing at Ovingdean is now complete so there is a good opportunity to chase a PB out on the bike course. This Saturday is of course the BTRS Gala Evening, there are only 2 seats still available, black tie and world champion long distance swimmer talk, should prove to be a memorable, beautiful, happy evening, with absolutely NO SMILING !
So, in brief
Tuesday 29th September – 06:05am – Tuesday 10k Timed Run. , Please meet David Lloyds reception, as normal, for the weekly 10k (5k is also an optional course) run out and back, flat and fast, refreshments at the finish, subs £1, times recorded, smiling carries a 1 minute time penalty.
Tuesday 29th September – 6:15pm Swimming For Softies. Please meet at the rear of King Alfred, with wetsuit and goggles, at 6:00pm, ready to work on stroke technique and relaxed breathing. 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 29th September – 6:45pm FLOW SERIES Swim Week #13 Please meet at the rear of King Alfred, 6:30pm ready to swim your FLOW Distance #13 which is 2.0 kilometres timed. Subs £2, bottled water, chocolate/bananas before/during, and immediately after your timed swim. All times recorded. Where necessary Safety Kayaks will be out in force again, accompanying swimmers for the entire duration.
Wednesday 30th September. Starting no later than 6:30pm THE FINAL MIDWEEK SPRINT TRIATHLON OF 2015. The forecast looks favourable for Midweek Triathlon. Please meet in transition no later than 6:00pm, register, £5 subs, collect your race number, walk down to the waters edge and be ready to race (1x750metre swim/10k bike /5k run) at 6:45pm. There is to be absolutely NO SMILING ! and all electronic results posted after the race and sent to each athlete. The race will have one fast bike lap instead of the usual 2 laps due to fading daylight. This is the FINAL RACE, make it a GOOD ONE !
Thursday 1st October – 06:00am Early Bird Sprint Triathlon. THIS EVENT IS POSTPONED. 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 1st October – 6:00pm Swimming For Softies – Please meet at the rear of KING ALFRED, at 5:45pm ready to Swim 6:00pm, 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 1st October – 6:30pm FLOW SERIES Week #13. Continuing with a 2.0k timed swim. Please meet at the rear of King Alfred 6:15pm ready to swim at 6:30pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 2.0k swim. Subs £2, all times recorded electronically and sent to each individual swimmer. Conditions are taken into consideration, where times are recorded, i.e current, tide, wind, swell, thunderstorms.
Friday 2nd October – 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 3rd October – 06:59 am Road bikes followed immediately by Hove Prom Park Run. Please meet at the rear of King Alfred 06:59am for road bikes 28 mile loop out to Sea Lane and back, straight off the bikes into Hove Prom Park Run ( please remember your bar codes, registration is very very simple if you don’t have a bar code yet) Subs £2, refreshments at the SAG Wagon after the run, we will ride at 16mph average, 14 miles out, 14 miles back, lock the bikes safely away in the SAG Wagon, then run the 5k Hove Prom Park Run.
Saturday 3rd October 7:00pm Sharp – BTRS AWARDS GALA EVENING 2015. Please meet outside Alfresco Restaurant no later than 7:00pm. The rest of the evening will take care of you…..but please, NO SMILING !!!!!
Sunday 4th October – Winter Trail Running Orientation Run. 2:00pm Start. As the start of the Winter Trail Running Series is fast approaching, I’ve scheduled several orientation runs to ensure we know our way around the 4 Trails. Please meet at David Lloyds Doors, Brighton Marina, We will run Trail #3 (Castle 10) together as an orientation run, not a timed run. Please bring £1 subs and a hoodie/joggers to wear afterwards to keep warm. There will be snacks and drinks in the SAG Wagon at the finish of Trail #3.
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
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. We will all have our swim season book, which we will fill in as we complete the swim distances. Generally the FLOW Swims are Tuesdays and Thursday’s, but also include Saturday and Sunday afternoons when the sea conditions are favourable.