Fusion Triathlon Club are proud to announce a new session to start the 2018-2019 season off as we mean to go on. As some of you may already know this is the clubs 10th year anniversary so what better time to take stock of what we provide our members and improve on what is already a very successful club. To this end we bring you Iyengar Yoga with qualified instructor Gillian McKelvie
Club training camp!!!! It’s been many years since the club have visited Aberfeldy for a weekend training camp. Since we felt it was so overdue we are going back this March
Each year friends of the club Jude and Jon Austin organise the fantastic Hogmanay Handicap charity run for Strathcarron Hospice. This is a lovely friendly event open to all abilities. It would be fantastic to get a load of club members along to this ever growing event while giving to a great cause. no set entry fee, all donations welcome on the day. More info………
FESTIVE PERIOD TRAINING CHANGES
With Christmas on its way there will be the following changes to club sessions:
Sunday 24th December: NO junior session, NO Allander session
Monday 25th December: NO sessions
Tuesday 26th December: NO sessions
Wednesday 27th December: NO junior session. Turbo to be confirmed, center opening times dependent
Thursday 28th December: Scotstoun swim @ 14:00, 3 lanes only, 1 hour session
Sunday 31st December: NO junior session, NO Allander session
Monday 1st January: NO sessions
Tuesday 2nd January: NO sessions
Wednesday 3rd January: Turbo to be confirmed, center opening times dependent
Hope you all have a great Christmas and New Year. Happy training everyone
NEW 4 WEEK TRAINING BLOCK.
After the first 8 week’s of annual training it’s been good to see increasing numbers at most sessions and some stellar improvements from those who attend the club regularly. Maybe best has been some quality chat at sessions. Good to know training is and can be fun.
So now we look ahead to training 20th November – 17th December. Overall our training focus is covering good quality technical development alongside working physiology for improvements. Here’s what’s going on the next few weeks:
Monday swim 8:00-9:00/9:30 Scotstoun. don’t forget there is a 90 min option here and few folk seem to be taking the valuable opportunity of extra mileage. We are working on stroke efficiency and aerobic conditioning – long swims in the last 30 mins and a mixture of technical swimming and short cycle aerobic swimming in the first hour.
Tuesday AM swim: 7:00-8:00am Scotstoun. Aerobic swimming, some speed and strength work with paddles.
Tuesday PM run: botanical 6:45pm departure or Leicester Avenue 6:55-7:00 post warm up. V short power runs and uphill 750m aerobic capacity reps.
Tuesday PM swim Scotstoun 8:30-9:30. Speed session with drill work to develop catch at front of stroke.
Tuesday PM swim Allander 9-10pm – new block – “training” turns, pace control, mileage increases and some HARD kick training.
WEDNESDAY TURBO – 8-9:30pm Whiteinch Centre – please support this session. Remember we have some turbo’s you can borrow if you don’t have your own. Strength and aerobic capacity. Maybe a small amount of the famous tabata’s!!
Thursday Run 6:45pm departure Scotstoun 6:55-7:00pm Tudor road. Tech / strength drills and conditioning. Aerobic pace control and a couple of fast runs.
Thursday Swim 8:30-9:30pm Scotstoun. Aerobic base – long reps, tech feedback and a couple of things to get arms turning over faster.
Sunday PM swim Allander 7:30-8:30pm – new block – “training” turns, pace control, mileage increases and some HARD kick training.
SATURDAY BIKE RIDE INFO:
Route – 47km – 29 miles. About as flat as we can get in Scotland. The start and end of the ride has a few sets of traffic lights, junctions etc. There is a potential coffee stop at halfway in the ride but if cold / wet we will
Probably not stop. Route map here: http://www.mapmyride.com/routes/view/1806274580
Abilities – this is what we class as group 1. The average ride speed will be between 20-24kmh. On flat windless roads (ha ha!) we will sit at ~24kmh. Uphills will be done about as slow as we can / need and clearly downhill / tailwind is faster and more fun. Stronger riders will sit at front of group to make it easier for others in the group but must keep to correct pace. I’ll look after this!! All riders of this ability and beyond are welcome but fast folk need to ride easy / sociable and keep within group limits.
Time and place – meet at 8:50-55am departure 9am sharp if possible. FRONT DOORS OF SOAR INTU BRAEHEAD. Return pre 12pm as long as coffee stop is prompt!
A working bike is essential!! Please check your bike the day before the ride. http://www.bikeradar.com/…/how-to-safety-check-a-bike-43297/
Helmet – no helmet, no ride. Please also ensure it fits and is correctly adjusted!!
Spares – please bring spare inner tube, tyre levers and a working pump. I will carry basic tools.
Money and phone.
Clothing: dress for the weather!!! Minimal flappy / loose clothing really helps though!!
Banter – yes please. Bring your best chat / jokes!!!
posted by John Dargie on
Welcome to week 1-4 of the new training year. This week and block we’ve got new stuff we haven’t done before:
Here comes the new training year!!!:
Monday is the start of 2017-18 seasons training. We will have the usual 4 week structure of training building and recovery and also 8 week training objectives.
So for the next 8 weeks (25th September – 19th November) here’s what’s on:
– SCOTSTOUN SWIMS focus on relaxation, technically controlled aerobic swimming with kick and head position work / feedback.
– ALLANDER SWIMS focus on breathing and arm action out of the water / hand entry next 4 weeks, then underwater propulsion / catch 2nd 4 weeks. Small hit of kick training every session.
– BIKE – Wednesday turbo focus on pedalling ability / co-ordination, bike setup and riding position and short hard training hits.
– BIKE – Some weekend organised rides – coach led fortnightly on Saturdays for differing abilities each week.
– MTB SATURDAYS – non coached see Facebook page weekly for info.
– RUN TUESDAYS – longer mixed ability group aerobic warm up and shorter main set with a little tech development and some real pace development work.
– RUN THURSDAYS – strength development, some aerobic mileage and some stuff to make you breathe hard!!
– RUN SUNDAYS – non coached off road base building runs – see Facebook page weekly for info
PLEASE NOTE SESSIONS ARE FOR PRETTY MUCH ALL ABILITIES. LISTED ABOVE THERE IS LOTS FOR EVERYONE AND THAT IS WHETHER YOU ARE NOVICE OR NATIONAL SQUAD. THE PERCEPTION THAT SEEMS TO BE FLOATING AROUND THAT THE SESSIONS / CLUB IS FOR PERFORMANCE ATHLETES IS UTTER GARBAGE!!!!! There is chat, banter and laughter at all sessions and you can push yourself as hard as you want.
KEY DIARY DATES:
Wed 27th Sept – 1st Bike turbo of the year – please come and get your off season bike training off to a good start.
Sat 30th Sept – Bike ride road skills coached session in west end – sign up at www.proendurancecoaching.co.uk.
Sat 14th Oct- flatish bike ride from Braehead to Kilmalcolm and back slowish pace 21-24kmh ~2hrs
Sat 21st Oct – PARKRUN – 5th yr Anniversary of Victoria Park Parkrun – Get a benchmark down!!
Sat 28th Oct – Flatish bike ride from braehead to Renfrewshire. Pace 24-27kmh 2.5-3hrs.
Sat 11th November – long ride from Glasgow for strong riders ~100-120k 28-32kmh 3.5-4hrs.
Sat 18th November – PARKRUN – challenge yourself!!
posted by John Dargie on
FREE CLUB SESSIONS FOR MEMBERS!!!
Sorry folks. The Allander swim sessions on the 1st, 6th, 8th August are cancelled due to coach availability.