Training For The Week Ahead (Tuesday 14th – Sunday 19th 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 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 14th – 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 14th – 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 14th – 6:45pm FLOW SERIES Swim Week #4. Meet at the rear of King Alfred, enter the water and swim your FLOW Distance #4 which is 2.5 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 9mph south westerly wind, roughing up the sea, so we will need to watch out for each other during the swim.
Wednesday 15th – 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 16th – 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 16th – 6:45pm FLOW SERIES continuing with a 2.5k 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 2.5k 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.
Friday 17th – 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 18th – Olympic Distance Triathlon #2. Please meet at Carats Cafe, Basin Road at 06:30am, register, subs are £15, rack your bikes, wetsuits on, and at 07:00am CRACK ON ! A straight forward 1500m swim, 40k bike, 10k 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 smile emoticon
Sunday 12th – Stanmer Park Mountain Biking, please meet at the Upper Lodges Car Park 08:30am for 2 – 3 hours of mixed single track and trail smile emoticona social ride, with tea and cake back at the SAG Wagon afterwards. Subs £2 for tea and cake/chocolate/banana.
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. 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.