TRAINING AND EVENTS FOR THE WEEK AHEAD Tuesday 4th August – Sunday 9th August 2015

Training For The Week Ahead (Tuesday 4th August – Sunday 9th August)

Hi guys, we have another busy training schedule ahead, but with the first part of the week hampered by very strong winds, we will leave out Tuesday’s Swimming For Softies and FLOW.

So, in brief

Tuesday 4th 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 4th – 6:15pm Swimming For Softies – STRONG WINDS MEANS THIS SESSION CANCELLED. Please meet at BLACK ROCK BEACH, Madeira Drive, 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 4th – 6:45pm FLOW SERIES Swim Week #7. STRONG WINDS MEANS THIS SESSION IS CANCELLED. Meet at BLACK ROCK BEACH, Madeira Drive, enter the water and swim your FLOW Distance #7 which is 6.0 kilometres timed. Subs £2, bottled water, chocolate/bananas immediately after your timed swim. All times recorded and sent to each swimmer individually.

Wednesday 5th – 6:30pm Midweek Triathlon #5 – Please meet in transition no later than 6:30pm, 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 6th – 06:00am Early Bird Sprint Triathlon – 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 at 05:40am, register, pay your subs, rack and get ready to race at 06:00am sharp.

Thursday 6th – 6:15pm Swimming For Softies – Please meet 6:00pm ready to Swim 6:15pm 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 6th – 6:45pm FLOW SERIES Week #7, continuing with a 6.0k timed swim. Please meet at the BLACK ROCK BEACH 6:45pm ready to swim at 7:00pm. As the Swimming For Softies group leave the water, FLOW swimmers will start their timed 6.0k 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. We have varied swim conditions day to day, so the distance can sometimes feel a lot less or a lot more than the scheduled increase, keeps things interesting for sure.

Friday 7th – 06:30am Intervals Run Session – Please meet 06:30am Hove Lawns Peace Statue, for 1 hour of platform intervals, building run speed, strength & conditioning, and focussing on threshold management. Subs £1, bottled water, chocolate/bananas supplied.

Saturday 8th – BTRS Olympic Triathlon #3. Please meet 06:30am at Transition, Basin Road, Shoreham Power Station. Come down, register, (subs £15), rack your bikes, ready to crack on at 07:00am sharp on this flat and fast 1500m one lap swim, 40k bike, 10k out and back run.

Sunday 9th – Pier to Pier Peloton. Mountain biking as a peloton, from Eastbourne Pier to Brighton Pier, across the South Downs Way, delivering your 6 raw eggs safely without breaking any (its been done successfully twice) The SAG Wagon delivers your bikes to Eastbourne train station where you will meet them off the train from Brighton. Make your way to the Eastbourne Pier (800 metres away) and start your journey back to Brighton Pier. The SAG Wagon will be waiting at 4 feed/rest stations on your ride back with all of your food/drink/equipment supplies. Subs £35, this 34 mile mini adventure usually sees the peloton arriving across the finish line around 2;30pm. There are loan mountain bikes available. This is a great day out riding as a peloton, having a god feed at every SAG stop, and simply enjoying the beautiful South Downs Way.

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

Its all there, just turn up and crack on flow6.1 flow6.2 flow6.4 flow6.5 flow6.6 flow6.7 flow6.8wink emoticon

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