Training for the week beginning 11th of April

Congratulations to all of those who completed their final race for the season last weekend.  Hopefully this year has brought you progress and personal bests or at least shown you that your limits are not where you thought they were.  For many there is still at least one race left before they can take a (short) well-earned rest or unstructured training.

Tuesday April the 12th:  Run intervals

With fading light it’s important to make sure that we don’t court injury so this week we will again be using Riverside Park in Woodbridge for our run intervals.  The even, paved surface allows for a reliable footfall even in dark conditions.  Meet at the start of the path near the corner of the playground for a 6pm start.  If you have a head-lamp or small handheld torch it would be advisable to bring it along with something warm to wear when you  are finished.

Thursday 14th: Indoor cycle training

6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min run off the bike to get used to the sensation.  BYO turbo trainer and bike, limited additional trainers are available, please contact us to reserve one for you.

Sunday 17th: Group ride

Meet at Yahava Coffee car park in the Swan Valley at 7am for a tour around the valley.  As always the rule is that nobody will be left behind so bring your TT, road or mountain bike and complete as many or as few laps as you feel inclined.  The group ride is meant to be an easy session, it’s not a race and if it were it would be one of those ones where everyone gets a prize and results aren’t recorded.  Bring cash or card for coffee and/or breakfast afterwards if you wish.

Training for the week beginning 4th of April

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Less than a month to Busselton 70.3 and it’s time to be putting in some key sessions to be ready when the big day comes.  A week of mild weather bodes well to put some solid training in the bank, knowing that there is time for rest and recuperation after the race.  This weekend there are two races on Sunday at Coogee (Olympic distance) and Hillarys (sprint) with athletes split between the two so our usual Sunday ride will be moved to Saturday to allow those not racing to head to either venue for moral support.  The club marquee will be heading to the sprint for maximum exposure, make sure you drop in and say “hi” whether you’re a regular, new to the club or just want to see what we’re all about.

Tuesday April the 5th:  Run intervals

Meeting at 6pm, Riverside Park in Woodbridge for another session of quality intervals.  As always there will be something for athletes of all levels and kids are welcome as there is a fantastic playground and plenty of space to run and play.  As it is getting dark fairly early we would recommend bringing a torch or head lamp so that you don’t need to cut the session short on account of light.  The surface is flat and paved so very safe.

Thursday April the 7th:  Turbo brick session

Our stationary bike interval session starts at 7pm sharp so arrive by 6:45 to give yourself time to set up.  BYO turbo trainer and bike, limited additional trainers are available but as numbers are increasing please contact us to reserve one for you.  Total session time around 1hr finishing with a 5-15min transition run to get the legs used to running off the bike.  No chance of getting dropped, no traffic and very low probability of falling off makes this a great training session for the novice and strong rider alike.  This week we have a change of venue:  10 Lindsay Street, Kalamunda.  Park in the front yard under the big tree and walk around the back of the house to the patio.

Saturday April the 9th:  Flat freeway ride

Meet at Deep Water Point near the boat ramp, ready to roll out at 6:30am.  You will be spending a lot of time down on the tri-bars at Busselton so this is a perfect opportunity to replicate that and practice race pacing and nutrition.  As this ride is straight out and back you can turn around at any point and go at your own pace or stick with a group.  This location is perfect for a run off the bike and coffee afterwards too.

Training for the week beginning 21st of March

Turbo training session

Turbo training session

Another week closer to the showpiece of the WA triathlon season and another couple of races done and dusted.  Congratulations to all those who competed, completed or just participated at both the Fremantle Tri and Karri Valley over the weekend.  If Busselton 70.3 is your next ‘A’ race then now is the time to be finalising your race nutrition, any changes in bike setup and to begin thinking about your race plan.  Recent testing, racing or training results should be providing a good guide as to what you can achieve on the 1st of May and the next four weeks is the perfect time to allocate to training specifically for the race you want to have.  Race day will bring what it brings, you just need to be prepared to make the most of it.

Tuesday the 22nd

Run intervals are at Riverside Park, Woodbridge again.  The weather is cooling off a little and it’s getting dark earlier so make sure you are there before 6pm for an on-time start.  There is a fantastic playground for the kids and interval training is always more fun with friends.  All abilities will be catered for so get down there and get it done.

Thursday the 24th

Our stationary bike brick session for the week.  BYO turbo trainer and bike, limited additional trainers are available please contact us to reserve one for you.  Arrive by 6:45pm for a 7pm start at 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to get the legs used to running off the bike in the most efficient manner.  As with all of our rides nobody gets dropped!

Friday the 25th (Good Friday)

An informal ride to Mandurah (return) is planned by some of our members with all welcome to join.  A great opportunity to spend some quality time down on the aero-bars in preparation for more of the same at Busso.  For further details and to join the discussion head over to our Facebook discussion group, if you’re not already a member then join.

Sunday the 27th (Easter Sunday)

The big bunny has visited so come and pre-burn some energy to give yourself a couple of days of guilt-free chocolate gorging, I mean carb replenishment.  Starting at Barberry Square (Muzz Buzz car park) in Kalamunda at 7am we will head off for a ride through the hills with a route selected on the day to cater for every rider that shows up.  You will not slow others down.  You will not be forced to ride yourself into the ground to keep up.  Faster riders will loop back to join slower ones so that EVERYBODY gets a workout appropriate to their needs.

Training for week beginning 7th of March

Autumn is here bringing fantastic weather for training and with only eight weeks to Busselton 70.3 you should be ramping up the distance and putting in some solid work.  If you’re planning a few weeks ahead go to our training calendar page for sessions beyond the end of the week.

Monday 7th of March:  Open water swim with brick option

South Beach, Fremantle – meet at the Pickled Fig cafe for a fun, easy swim followed by a short trail run for those interested.  A great, safe beach to bring the family.  BYO BBQ brunch.

Tuesday 8th of March: Run interval training

Riverside Park, Woodbridge – arrive for 6pm start for a warm-up, some solid intervals to be finished by 7.  There is no minimum fitness level required as the session will be modified based on your individual requirements.

Thursday 10th: Indoor cycle training

BYO turbo trainer and bike. 6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to cool down. Limited additional trainers are available, please contact us to reserve one for you.

Friday 11th:  Freo Tri Club Race

Fremantle Triathlon Club have invited all members and associates of Perth Hills Tri Club to join them in their “Splash and Dash” (swim/run) race at Coogee. Registration starts at 5:30 with the kids and juniors race kicking off at 6pm. Entry is free to all Perth Hills members and $1.50 for non-TWA members to cover insurance costs.

Sunday 13th: Group ride

Park Central car park, Vic Park – Approximately 55km flat loop primarily on cycle path.  A perfect introduction to the beginning or nervous rider.  All levels of rider and styles of bike are welcome, as usual the golden rule is that no athlete will be left on their own.  Bring cash for coffee and/or breakfast afterwards if you wish to join us.

Training for the week beginning 22nd of February

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It’s looking like a pretty moderate sort of week, weather-wise, so there are no excuses not to get outdoors and train the house down.  Most of you have at least a few weeks break before your next race so it’s time to lay the foundations for a great end to the season.  If you’re planning a few weeks ahead go to our training calendar page for sessions beyond the end of the week.

Tuesday 23rd: Run interval training

Riversid Park, Woodbridge.  Be ready to start by 6pm for a warm-up, some solid intervals to be finished by 7.  As always the session will be modified based on your individual requirements and fitness level so don’t be intimidated, just come down to see what it’s all about.

Thursday 25th: Indoor cycle training

BYO turbo trainer and bike. 6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to cool down. Limited additional trainers are available, please contact us to reserve one for you.

Sunday 28th: Group ride

Meet at Yahava Coffee car park in the Swan Valley for 25km flat loops around the valley.  As always the rule is that nobody will be left behind so bring your TT, road or mountain bike and complete as many or as few laps as you feel inclined.  The group ride is meant to be an easy session, it is not a race.  Bring cash for coffee and/or breakfast afterwards if you wish.

Training for the week beginning 15th of February

Interval run training

Interval run training

It’s looking pretty warm for the first half of the week so again please take care out there. We’ll do what we can to ease the effects for you at our sessions but remember to slip, slop, slap and sip while modifying your session if needed.  Here are some tips on training in hot weather from Matt Fitzgerald of Triathlete Magazine.

Tuesday 16th: Run interval training

Ray Owen Reserve at 6pm for a warm-up, some solid intervals to be finished by 7.  There is no minimum fitness level required as the session will be modified based on your individual requirements.

Thursday 18th: Indoor cycle training

BYO turbo trainer and bike. 6:45pm for a 7pm start. 37 Brunswick Bend, Jane Brook. Total session time around 1hr finishing with a 5-10min transition run to cool down. Limited additional trainers are available, please contact us to reserve one for you.

Friday 19th: Fremantle Tri Club “Splash and Dash”

Fremantle Triathlon Club have invited all members and associates of Perth Hills Tri Club to join them in their “Splash and Dash” (swim/run) race at Coogee. Registration starts at 5:30 with the kids and juniors race kicking off at 6pm. Entry is free to all Perth Hills members and $1.50 for non-TWA members to cover insurance costs.

Sunday 21st: Perth Triathlon at Elizabeth Quay

The tent will be up so come along and join the fun by supporting if you’re not racing.  Post race bragging and excuse making is actively encouraged!

 

To plan your coming weeks sessions head over to our training calendar.