Weekend Training NEWSFLASH:
Friday 4.30pm squad swim = join Ceinwen for the session as detailed in The Master Plan.
Saturday 6am = ride from the Bell Tower as per The Master Plan. 68km ride into Kalamunda (not back in time for the swim).
Saturday 8am = 6.0km ocean swim, i.e. 6 laps at City Beach (NB. Paul will not be here this week!)
Saturday 12pm = the final session-shift (thank god!). 12pm squad swim at Claremont Pool with guest coaches Shelley Taylor-Smith and Nikki Rogers as per The Master Plan. Please note we will then be back to 1pm as normal going forward.
It gives me great pleasure to announce that after much hard work I have finally pieced together "The 2010 TEAM CORE Master Plan".
This is a free guide for you to all access and download as you choose which will help you plan out your summer season of training and racing, be you keeping fit, doing triathlons or preparing for the Rottnest Channel Swim. The Master Plan contains the outline of every major session from now until May 2010. I have compiled all this information and training tips as well as creating detailed maps of training routes etc so as to take the thinking out of your planning and to help prompt your action into the "doing and enjoying".
The main source of inspiration for this was three-fold:
1. Provide those doing the Rottnest Channel Swim with a detailed plan of how to build-up and prepare for the event, including my "Top-10 Tips for Solo Swimmers" and "5 Long Pool Sets" for those taking on this massive challenge. With 16 weeks to go now until the event, I am hoping this will help you step it up a notch or two and give you real structure and purpose to what you are doing. We'll be with you every step of the way obviously, but this should help you get an idea about how you're going to develop your endurance to permit you to swim 20km continuously in the ocean.
2. Given that the squad has grown so much in the last 18 months there has been the need to add quite a few new training sessions to the weekly program (all here to view: http://www.theteamcore.com/weeklyprogram.html ). So far, I have personally been covering all the new swim sessions which has meant that I have been absent from all the biking and running sessions. Apparently things have tailed off here a tad, and so together with the "Good Shepherd" and athlete mentor (Glen Blackwell) we have compiled a full season's worth of all the sessions that I will suggest and also some new routes to try them out on. Hopefully this will be some good impetus to get you back into the swing of things if you are planning to do some triathlons this year. This will also form the basis of our 2010 Busselton Half Ironman Program which will commence on Monday 11th January 2010. The actual Master Plan kicks off in earnest this week though, so get along if you can!
3. As the squad expands it has been necessary to take on some additional coaching staff. Rather than just appoint anyone in this capacity though, we have conducted a rigorous training regime and mentorship program with 7 of WA's finest up and coming coaches and athlete mentors. You will be introduced to them all through The Master Plan and also over the December / January period (from December 8th to January 19th 2010) when Paul and Adam will be taking a much needed vacation in the UK (well, kind of vacation - they'll be running some Swim Smooth Clinics there as well!). I do hope you will make them all feel welcome and continue to support all the sessions with your attendance and see the benefits in their placement within the coaching ranks of the squad.
OK, enough waffle, here's the Master Plan: http://www.theteamcore.com/images/TeamCorePlan_2010.pdf (please note that this file size for the 16 page document is 20mb and as such will take a few minutes to download).