Monday, January 12, 2009

FULL DETAILS of Half Ironman Program are now here!

Dear Athletes,

Phew! It's been a busy old week! It's amazing how much you come to rely on your computer and when it breaks down just when you need it most (i.e. to write our 2009 Half Ironman Program) it can really throw a spanner in the works! Fret not, the 16-week Half Ironman Program which commences today can now be viewed in all its glory at:

Apologies for the minor delay!

The Program Overview is totally FREE to download and browse through to see if it fits the bill for what you require. We have 3 package options which range from simply using the Program Overview for free and just continuing to use your PAYG card on an adhoc basis, through to our SILVER and GOLD packages which offer much more detail in the session content for those of you who either need a little more guidance or if you will be away traveling a lot or unable to attend as many of the squad sessions as you would like.

Exciting features of the program include: our annual Rottnest Boot Camp on the 3-5th April; a FREE bike maintenance workshop for those of you who need to learn how to look after your bike and perform tasks such as changing a tyre and fixing your brakes; a FREE seminar on making your nutrition plan work for you on race day; the re-introduction of our most-favored session, the Cottesloe Openwater Skills session; and a once monthly feedback and review session for all our registered athletes to keep tabs on how you are all progressing.

"Variety is the spice of life", and for those whom will be completing another run-through of our HIM program with us (and we thank you for your support!) we would like to highlight the changes to the following sessions:

  • Monday evening's cycle session will now commence at 6.15pm from the carpark at the bottom of Reabold Hill. We will use this as our base for the next 16 weeks but shake things up a bit with 4 or 5 varying routes in this locale.
  • Wednesday morning's cycle session will equally follow a similar plan, using the Shelley Loop on our "harder" weeks and then a Magical Mystery Ride on the recovery weeks. Please note that a charge of 1 credit will be introduced from Wednesday 14th January onwards for this session (on the "harder" weeks) owing to the structured coaching nature of the session.
  • Thursday evening's run session will now commence at 6.15pm from the western-most car park on Lake Monger Drive. Again we will use a variety of loops (some measured, some not) to help break-up the monotony of McGilvray Oval and our "not-so-friendly" Groundsman!

So, without further ado, let's get on with the show!

P.S Rottnest Channel Swimmers - don't forget to try and attend the "Eating Your Way to Rottnest" nutritional seminar at 630pm on Tuesday 13th January at 246 Vincent Street, Leederville.

Kind regards


Paul Newsome
Head Coach
World Class Coaching in Your Language!
Tel. +61 (0) 431 540 980

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