Sports Nutrition Seminar – 10th of November 7pm

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Perth Hills Triathlon Club is very proud to be bringing one of Western Australia’s premier sports nutrition experts David Bryant to the hills region to help you maximise your racing and training performance through his tried-and-tested dietary advice.  This session will be specifically targeting the needs of triathletes but will also be suitable for those single-sport athletes wanting to improve their knowledge.

David is an Accredited Practising Dietitian and Sports Dietitian with Catalyst Dietitian.  He is currently working with WAIS world class athletes to improve their dietetic skills and has helped hundreds of his clients achieve their sport-specific, weight loss and dietary goals without resorting to extremes.  You can find out more about what David has to offer by clicking his logo above but this is what some of our current members have to say about him:

“When I went to David I weighed around 94 kilograms which isn’t huge for someone as tall as me but there was a fair amount of useless fat in that.  I had been to other dietitians before with some short term success but regaining the weight when I lost motivation to continue their prescribed regime.  David worked around my goals, lifestyle, likes and dislikes to provide me with the tools that I needed to lose 10kg and keep it off in the two years since.  He also helped me develop a race nutrition plan that has worked to help me set new personal best times at all distances up to Ironman.  I would highly recommend David’s for anyone looking to make positive changes to their sport through diet.”  –  Travis Bentley

“David was able to individualise my pre-race & race nutrition in order to satisfy my sensitive stomach and ensure that I was in top condition & running as quickly at the end of the race as I was swimming at the beginning! Diet & nutrition should never be the reason that you don’t do well in a race and since I have been working with David I’ve never had to worry! ”  –  Peta Woodland

“When I started out with triathlon I had no idea about endurance based nutrition especially in regard to daily nutrition required to sustain daily training.  All my previous experience had been with high protein low carb nutrition required to sustain 3-4 strength workouts a week.  After a couple of months triathlon training I hit the wall.  David showed me how to balance my nutrition for endurance training and to maintain race weight using everyday seasonal fresh food.  His knowledge and understanding of triathlon training and it’s impact on the body is excellent.  I highly recommend him.”  –  Mike Burns

Topics covered in the hour long seminar will include:

  • Body composition
  • Daily nutrition to support training and recovery
  • Nutrient density and diet quality
  • Race preparation and taper
  • Fuelling on race day

The nutrition session will be held at Hillside Farm Education Centre at Lot 41 Hayward, Martin (Gosnells.)  Follow the signs on arrival.

Entry is $10 including provision of healthy snacks, however as part of our members benefit program all Perth Hills members secure FREE ENTRY if they RSVP by email before the 6th of November.  All others please pay cash at the door.

RSVP by email to seminars@perthhillstri.org.au

Earlybird Membership Offer

Great news!  Triathlon Australia is opening up club membership on Wednesday the 1st of June for the 2016/17 triathlon season.

Perth Hills Triathlon Club is for all the family

Perth Hills Triathlon Club is for all the family – discounts apply**

This means that new members can sign up from June the 1st and receive up to 13 months membership for the price of 12!

Existing members can sign up from the 17th of June or simply log on here to ensure that their automatic renewal details are correct by this date and it will happen automatically for you on July 1st.

So why should you become a member if you aren’t already?

For just $175 (adult membership) you receive the benefit of:

  • Priority race entry to the most popular events in WA.
  • Savings on race entry at all sanctioned triathlon events.
  • Really cheap personal accident and public liability insurance cover while you are training and racing. If you don’t already have insurance for damage caused to others this is an essential.
  • Discounted Perth Hills Triathlon racing, training and casual kit. Who doesn’t want to be the best looking athlete out there?
  • Up to $100 of vouchers for use with Scody product.
  • Supplier discounts including TrainingPeaks, Headsweats, Oakley, triathlon magazines and others.
  • The eligibility to compete for state and national championships or to represent Australia and wear the green & gold! You don’t have to be elite, many age group competitors at international events are selected on the basis that they are willing and able to travel (but we won’t tell if you want to brag!)
  • Most importantly you have the chance to be part of a community of great people that offer support, friendship, advice and a shared experience that you won’t get anywhere else.

So come and join us. We want you to be a part of something great this year.

**To receive a 20% discount on family memberships of four or more (max. 2 adults 20+ years) remember to select the option for family membership at the start of your registration.

Training for the week beginning 28th of March

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Tuesday 29th of March: Run interval training

6pm start.  Due to football and cricket training at Ray Owen this week we are trialing our first session at Kostera Oval at the corner of Canning and Recreation Roads and in Kalamunda.  Park at the Ag Hall car park and walk down to the oval where you will find us.  As always there is no minimum fitness level required, intervals are based on your individual needs.

Wednesday 30th:  Pool swim

Kalamunda public pool, 6am kick off.  Hayley has very kindly offered to host a swim session as a precursor to a regular pool session.  It can be chilly in there at this time of year so wetsuits are welcome though not necessary.  Session cost $5.00 to cover costs plus pool entry ($5.30 for adults.)

Thursday 31st: Indoor cycle training

Numbers are increasing so please BYO turbo trainer if you have one and of course your 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 but if you don’t give us advance notice we cannot ensure that there will be a spare for you.

Saturday 2nd of April:  Run 5km time trial

Riverside Park, Woodbridge.  Arrive for an 8am (sharp) start.  A 5km flat time trial that we will repeat on a monthly basis to give you a solid workout and a good idea of your progress.  If you aren’t already a registered parkrunner make sure that you sign up, print your barcode and bring it along so that you can record an official time.

Sunday 3rd:  Group ride

Park Central car park, Vic Park – Approximately 55km flat loop primarily on cycle path making this an ideal session for those not yet used to group riding.  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 14th of March

Perth Hills Triathlon Club is for all the family

Perth Hills Triathlon Club is for all the family

Seven weeks to Busso 70.3, your club kit has been ordered and we now have a team entered in the MDWA club teams challenge.  Time to put some more bricks in the wall to building a successful end to the season.  Remember, there’s no such thing as bad weather just poor preparation.  Every time you dive in, jump on or lace up is building your resiliance and mental toughness which you will one day draw on in a race.

Tuesday 15th of March: Run interval training

Ray Owen Reserve at 6pm for a warm-up followed by intervals, to be finished by 7. There is no minimum fitness level required, intervals are based on your individual needs and showing up is always a pass mark.

Thursday 17th: 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 20th: Group ride

Meet at Yahava Coffee car park in the Swan Valley at 7am 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’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 for coffee and/or breakfast afterwards if you wish.

Training for the week beginning 29th of February

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The forecast says it’s going to be a fantastic week for training this week.  With only nine weeks to the Busselton 70.3 and the end of the WA triathlon season now is the time to start putting in the hard yards.  If you’re planning a few weeks ahead go to our training calendar page for sessions beyond the end of the week.

Tuesday 1st of March: 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 3rd: 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.

Saturday 5th:  Park Run time trial

Riverside Park, Woodbridge.  Arrive for an 8am (sharp) start.  A 5km flat time trial that we will repeat on a monthly basis to give you a solid workout and a good idea of your progress.  If you aren’t already a registered Park Runner make sure that you sign up, print your barcode and bring it along so that you can record an official time.

Sunday 6th: Group ride

Meet at Barberry Square (Muzz Buzz car park), Kalamunda for a ride of approximately 50km through rolling terrain.   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.