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Weekend Training Schedule & News

NEW – TRIATHLON BEGINNER COURSE ANNOUNCED
We are gearing up for the upcoming tri season by running our second Beginner Tri Course leading up to the first race of the Victorian Tri Series in November. The course will run from October 16th to November 26th. If you know of anyone that would like to do our course get them to check out the info here or contact Lyndsey for more information 

GOLD COAST ITU WORLD CHAMPIONSHIP 2018 INFO SESSION - THIS SATURDAY
If you are keen then please show your interest on the event page

RACING

CHATTANOOGA 70.3 WORLDS
For a comprehensive rundown on the ripper performances from the Fluid crew in the US over the weekend, check our Facebook update by CLICKING HERE

SUNSHINE COAST 70.3 - CHIGGERMANIA
After a great winter of training in the pool and also some promising bike and run speed at Maroondah and Richmond Duathlons, we were excited to see how Rob Chignell would go at Sunny Coast. Rob smashed his 70.3 PB by 9mins on a hot day up in Queensland and took a massive 7mins off his best ever 70.3 swim time, and finished off the day with a run PB of 2mins on the half marathon in the heat. Great result for Chiggers. SWIM - 00:31:44, BIKE - 02:36:07, RUN - 01:32:06. TOTAL - 04:45:55.

GOOD LUCK TO OUR ITU ROTTERDAM WORLDS TEAM THIS SUNDAY
It has been a long Winter’s prep for our 4athletes racing the Standard distance at Rotterdam ITU Worlds this Sunday. Leigh Anderson, Lance Bos, Camilla Forss and Joseph Paterson’s prep started back in mid April, and we have seen some great progression in their performances. We wish them well for Sunday and hope they have a great race.

FLUID SWIMMING - FROM STRENGTH TO STRENGTH & NIGHT SQUAD NEWS
Our swimming program has been going from strength to strength this Winter in the mornings. Our regular 6weekly TT days have seen over half the attendees post PB’s each time and our swimming results, including the smashing swims done by our Chattanooga team and at Sunny Coast validate this progress.
Unfortunately when our night swim coach left, we had to cease sessions on Monday and Wednesday nights.
Since our last Beginner Course started 7weeks ago, we started back with ONE LANE Monday nights for Beginners. There is 5weeks before the next course but we have decided to keep going hiring space Monday nights. If there is interest from current novice Fluid swimmers to swim Monday nights then there is the scope to add another lane for Monday night squad. If this sounds like you, can you email me, Coach Foz at sean@fluidmovements.com and let me know you would like to swim Monday nights, instead of Tuesday morning.
We are also committed to getting back to running a Wednesday night swim session at Melbourne High into the future, but small steps first. Hope to hear from you.

 

WEEKEND TRAINING
SATURDAY 16TH SEPTEMBER
Meeting at Elwood LSC at 6:30am for 6:45am start time (Sprint to 70.3 Crews)
SPRINT SESSION
Ride 30kms at 80%max, Run 7km (5km at 85%max, 2km easy), Ride 20km at 85%max, Run 5km (3km at 85%max, 2km easy)
70.3 SESSION
90kms race rehearsal (25kms at 75-78%max, 5km easy, 25km at 78-83%max, 5km rec, 30kms at 80-85%max)
12-15km run (8-10kms at 78-83%max, 4-5km recovery)

IRONMAN SPECIFIC
Meeting at Elwood LSC at 7:00am for 7:15am RUN start time
Ride 75mins at 75-80%mhr and 85-100rpm
OD RUN 2:30hrs-2:45hrs at 70-78%mhr on a Looped course - Rehearse 45-60grams of carbs and around 500ml of fluid per hour. Gels, bars, energy drink, water etc


SUNDAY 17TH SEPTEMBER
Rest day
Note : Specific phase IM’ers have a SWIM RECOVERY OPTION.