Hunt for the most consistent swimmer & Saturday's Brick Session

Dear Athletes

Hope you're all enjoying this slightly cooler weather - I know that I am!! I'm still collating all the results from Sunday, but if you could send me through your result and your race splits, that would be much appreciated!

FRESH & FRUITY FRIDAY:

Please be advised that on Friday morning we'll be running a nice little challenging swim session, titled "The Hunt for the Squad's Most Consistent Swimmer!" This idea was borne from the necessity to get you all to complete a really quality set of 100m intervals whilst holding a totally consistent pace with an element of friendly competition thrown in! You'll either be doing 12 or 15 x 100m on a cycle time appropriate for your lane's ability level and typically offering ~20 seconds rest between each one. Grant Hackett can do this set with roughly 0.4s difference between all his intervals which is pretty impressive! This morning the Time-4-Me crew ranged between 3 to 5 seconds difference which is also quite commendable. Anything more than 6 seconds and you've simply gone off too fast...and you know I don't like that! Myself and Adam will be helping you time these intervals, but you'll also be encouraged to make sure that you take your own times as well so that we can be assured that you have times for every interval. The swimmer with the most consistent lap times will be announced next week after all 3 squads have had a chance to do this challenge. 

It'll be a lot of fun, so I hope you can make it down - are you as consistent as Grant Hackett? Or will you be a Billy Blow-up?

SATURDAY'S SEDUCTIVE BRICK SESSION (1000m swim + 75km bike + 10km run):

On Saturday we will be staging our first structured / coached Brick Session down at Cottesloe Beach. The following time-table will apply:

6:45am - meet in the main Cottesloe Car Park out the front of the Cott Hotel. Set-up bike and bike gear down on the grassed area facing the pylon and receive session briefing / stretching. The sun won't be up until just after 7am, so please be there at 6.45am so we can start as soon as the sun is up. 

7.15am - swim start (mass-start). 1000m swim in your wetsuit (if you have one) followed by a quick transition into your bike gear.

~ 7.35am - swimmers exit the water, changed and onto the 2-lap (36.2km per lap) bike heading North up Marine Parade and then right onto Grant Street before turning left onto West Coast HWY heading North. Go through lights at Alfred Road and continue on WCH to Rochdale Road, turning right and heading east. Hop onto Stephenson Avenue (left) and then left again onto Perry Lakes Drive before turning left onto Oceanic Drive and left again back onto WCH to retrace your steps back to Cottesloe Beach (20km mark). Here continue South down Marine Parade before taking a right at the roundabout onto Port Beach Road which eventually does a right, then a left onto Ruddenham Drive past the lights by the old Oyster Bar. Ride down to the Rous Head ferry terminal and simply loop around and re-trace your steps back to Cottesloe Beach to complete 1 loop (map looks a little funny at this point, so just make sure you follow signs to the ferry terminal and simply turn-around at the carpark there). For a detailed map, please see:

http://www.gmap-pedometer.com/?r=2645352

Riders will be through the first lap by ~ 8.45am whereupon Paul will be waiting in the carpark at Cott Beach with a swap for your water bottle (please ensure you have a spare bottle to leave Paul so he can swap this over with you and practice this exchange "on the fly").

~ 9.55am - riders will complete the 2 lap bike course and will head out onto the run. This will be 5 x 2km out & back loops as per:

http://www.gmap-pedometer.com/?r=2645376

~ 11.00am - most athletes will have finished the session and will be advised to have a quick soak in the ocean and then off to Daisies for breakfast!

Cost of the session is included for all GOLD / SILVER program athletes (using PAYG card for Silver athletes) and just 1 session off your PAYG card for BRONZE athletes - that's a bargain! All athletes will need to complete the Medical Waiver at http://www.theteamcore.com/documents/Medical_Waiver.pdf and have this ready for collection on the morning. Casual fee is $20 for anyone bringing a friend, but this athlete will need to complete one of our Medical Waivers for participation and will not be covered under our insurance scheme.

Massage Recommendation

Dear Athletes

A number of you have been enquiring with me recently about who and where you can be assured of a good massage to aid those aching muscles after a hard bout of training. I'd never recommend a service or product without having personally tried it myself and as such I am happy to recommend Jen Newman at http://www.muscletherapy.com.au for this very purpose.

Jen treats out of Body Balancing Nutrition at 176a Cambridge Street in Wembley (across from St. John of God Hospital) and has offered $10 off each 1hr treatment (normally $70) just by calling up and mentioning "The TEAM CORE". Jen can be contacted on 0433 308 733 for all bookings / to answer any queries.

Jen was my massage therapist in my lead-up to the Rottnest Channel Swim and I cannot recommend her highly enough.

Hope that helps!

Cheers

Paul

Training this week!

Dear Athletes

Hope you all had a great weekend. If you raced at the City of Perth
triathlon over the weekend please let me know how you got on. We want
to hear all about it! ;-)

All training as per normal this week and back onto a build week after
last week's recovery week.

See you tonight at the cycle session or tomorrow morning at the swim!

Cheers

Paul

Final Call for Bootcampers!!

Dear Athletes

This is a final call for anyone still keen on attending the Rottnest Boot Camp on the 3rd, 4th & 5th April. Its going to be a great, fun weekend and at an all inclusive price of just $220 is only a little more than the Perth Olympic Distance race this Sunday...bargain!!

Please complete the form at http://www.theteamcore.com/bootcamp.html as soon as possible. We currently have 10 people signed up (8 athletes and 2 coaches). This will be a great chance to get some quality training in for the Busso Half Ironman in a really relaxed and fun environment.

THIS WEEKEND:

P.S Some of you will be doing the Perth race this Sunday and we wish you the very best of luck with that. The recommendation is to have a day off on Friday, followed by a light spin of ~ 45 mins on Saturday and a short 15 mins run. For those not racing, it is still an easy week and as such on Saturday a ride will be leaving from the Bell Tower at 6.30am and heading off around the river - just steady!!

N.B Please note that all 4 squad swim sessions will be on tomorrow as normal despite the race (i.e. 5.30am, 6.30am, 7.30am and 9.30am) and Saturday squad swim session at 1pm will also be on as well. Please attend if you can. Thanks and have a fab weekend whatever you're doing!

Results from Thursday's 5km Run Time Trial

A good turn-out and some great results on Thursday for the 5km Time Trial run around Lake Monger - check them out:

Maurius	17:39
Joe	17:39
Mike	19:10
Mark	19:56
Carl	20:20
Tim	20:24
Stuart	20:32
Renee	20:49
Glen	21:15
Gillian	22:05
Jen	22:59
Carly	23:02
Mel	23:06
Helen B	23:27
Nimal	24:08
Helen M	24:16
Karlee	24:36
Desiree	27:53
Ursula	29:50
Mary	31:38

Well done to everyone who took part!

Paul

A few more photos of Jackson

Thanks everyone for taking an interest in Jackson this week and many of you wanting to see more photos - being the budding photographer that I am (I've already snapped over 300!!) I thought I'd share a few more with you until you see him down on the pool deck very soon!

Cheers - enjoy!

Paul

Training this week & weekend

Dear Athletes

Hope you are having a great week - a little chilly out there the last couple of mornings!!

Just a couple of notices:

1) Next week is a recovery week and finishes off with the Perth Olympic Distance Triathlon next Sunday for those of you who are entered for that.

2) Next week also sees the start of Block # 3 of the Ironman Program, so please can those athletes on the Silver monthly program ensure that their monthly payment is made before next week so I can send out your next block of training.

3) I've been getting very little feedback from the Silver & Gold Plan athletes on a weekly basis. Please remember that I need you to complete the form at http://www.theteamcore.com/feedback_weekly.html in order for me to check how you are progressing. This is critical for my evaluation and suggestions on how you may improve further.

4) Bronze Plan athletes, please complete the feedback form at http://www.theteamcore.com/feedback.html in your own time to also let me know how this last 4 week block has gone for you.

5) All sessions running this week as per http://www.theteamcore.com/weeklyprogram.html (save for the "yellow" swims with me!).

6) Saturday's ride will leave at 6.30am from the Bell Tower and will follow this route: http://www.mapmyride.com/ride/australia/perth/170211302 through Mundaring Weir (very scenic). I should be there to ride out with you and manage the "peloton" for the first hour.

7) Numbers are a little on the low side at this stage for our super-fantastic Rottnest Boot Camp scheduled for the 3rd to 5th April 2009. I need to confirm numbers with the Island Authority asap, so please if you're keen to attend this super-value-for-money all inclusive* weekend for just $220 visit http://www.theteamcore.com/bootcamp.html and register your interest online. Thanks.

* price includes return ferry, 2 nights accommodation, 2 breakfasts, top quality coaching sessions with Paul and Adam, Taper Time Tapas evening and bike transfers but excludes 2 evening meals and lunch on Saturday. 

Have a fun week!!!

Cheers

Paul