Training For The Week Ahead (Tuesday 18th – Sunday 23rd August)
Hi guys, we have another busy training schedule ahead, and with the FLOW distances steadily increasing, we will move Tuesday’s Swimming For Softies and FLOW, to Saturday 22nd and Sunday 23rd. Wednesday is looking positive for Midweek Tri #7 which will be starting at the slightly earlier time of 6:45pm due to the evenings drawing in.
So, in brief
Tuesday 18th 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 smile emoticon subs £1, a great start to the training week.
Tuesday 18th – 6:15pm Swimming For Softies – (THIS SESSION IS MOVED TO SATURDAY 22nd) 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 18th – 6:45pm FLOW SERIES Swim Week #8 (THIS SESSION MOVED TO SATURDAY 22nd) Please meet at the BLACK ROCK BEACH, Madeira Drive, 1:45pm enter the water, and swim your FLOW Distance #8 which is 7.5 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 fair conditions with a 6mph easterly keeping the sea reasonably flat.
Wednesday 19th – Starting no later than 6:45pm MIDWEEK TRIATHLON #7. The forecast looks very favourable 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 short sharp session, ideal transition and running 5k practice, with absolutely NO SMILING ! and all electronic results posted after the race and sent to each athlete individually.
Thursday 20th – 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 no later than 05:40am. Rack and get ready to race along the quiet course 06:00am sharp.
Thursday 20th – 6:00pm Swimming For Softies – 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 20th – 6:30pm FLOW SERIES Week #7. Continuing with a 7.5k 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 21st – 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 22nd 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).
Saturday 22nd 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 session smile emoticon designed to help continuing water confidence building and accumulating your time in the open water smile emoticon
Saturday 22nd August – FLOW Swim Week #8. 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 your swim exit. Subs £2, approaching the midpoint in the FLOW Distance Series, which finishes with your 20kilometre Open Water Swim at the end of September.
Sunday 23rd August – FLOW Swim Week #8. 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 your swim exit. Subs £2, approaching the midpoint in the FLOW Distance Series, which finishes with your 20kilometre 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.
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