Thursday, January 28, 2010

Training this Weekend and a few notes


Lovely weather this week! The swim down at Cottesloe this morning was simply perfect and a good reminder of just how lucky we all are to have easy access to what I rate as the world's best open water swimming.

OK, a few things for this week:

  1. If you are following The TEAM CORE's "Master Plan" for your Busselton Half Ironman preparations, we have some important news to follow by Saturday this week about some interventions we have been planning to put in place in order to bring a bit of cohesion and structure back to the key bike and run sessions of the week. This will include some minor tweaks to the actual timetable and meeting venues from that displayed here. Watch this space! You should now be 3 weeks into your training preparation and hopefully enjoying an easier week before this weekend's Perth Olympic Distance race. From last week's "call out" to see who was involved and who missed out for the Half Ironman, it appears we have ~30 people from the squad racing for your reference.
  2. On Saturday 6 February 2010, 11am to 12.30pm, North Cottesloe Surf Life Saving Club is presenting an informal seminar which will combine first aid information with a chance to learn practical skills such as how to treat stingers, manage a hypothermic or very cold swimmer, give CPR, operate a defibrillator and prepare your own easy to assemble 'open water' first aid kit. More details here.
  3. Desperately seeking a paddler for the Rottnest Channel Swim! Myself and Michelle are still seeking a paddler for our Rottnest DUO attempt on Saturday 20th February. If you know of anyone who would be keen to help out we'd very much like to hear from them! We're hoping to complete the swim in ~5 to 5h30 and will be able to give whoever paddles for us a lift back on the boat after the swim as we also need to get back for little Jackson's dinner! Please email or call me on 0431 540 980. Thanks!
  4. Patrick will attempt Mount Everest this March / April - can you / your company help out? Patrick Hollingworth will attempt to be only the second West Australian (born) climber to summit the mighty Mount Everest in Nepal in just a few months time. I have been coaching Patrick with a fitness program since November and Ceinwen has been putting him through his paces with regular core stability sessions. It will be an amazing expedition. Patrick has been sourcing sponsorship for this hugely costly affair and I suggested a quick Blog post to see if anyone within the TEAM knows of any company that might be keen to assist in anyway, shape or form. You can read more about the exciting adventure in this Power Point Presentation. Patrick can be reached directly on 
  5. Next few days of training. Tonight's run from McGilvray Oval at 6pm for a 6.15pm start will likely to be a quiet affair. The session set is a 5 x 1km run with 90s rest between each one, preferably done on the road over Oceanic BLVD. These are to be done at 75% effort and will be a nice loosener for those racing this weekend. On Friday, all swim sessions (5.30am, 6.30am, 9.30am and 4.30pm) will be running as normal. I have something new and exciting up my sleeve for the two early Friday sessions which will be a lot of fun, the 9.30am session will feature some steady technique work and the SOLO swimmers swimming at 4.30pm should attempt the 7.5km "Monster Set" from the Master Plan (week # 13). On Saturday morning there is no planned bike / run brick owing to the hope that everyone preparing for the Busselton Half Ironman would be racing the Perth Olympic Distance race on Sunday. If you're not doing that, I'd recommend a 2.5hr ride with a 45 min run off the bike on a flat-ish type of course. Please do this in your own time, or why not attempt one of the various cafe rides, skip the coffee, and hit the pavement with your trainers. Just a thought. For the SOLO swimmers, we have our last major open water swim of 10.0km planned. The program says 8am at Cottesloe Beach, but we've been down there twice already this week, so how about we meet at 7.30am on the beach at Leighton (inline with the old iron bridge) and we'll go from there. Please bring a paddler if you can and plenty of fluids / fuel. You are going to be quite tired this week, but fear not, we're now on the homeward let's just chip this one off and look towards freshening up a little for the race! Sunday is the Perth Olympic Distance race - well worth a look if you're not racing!

See you out there crew!



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