Weekly Update – 1 September 2019

Our weekly training plan, new additional training suggestions for cycling and some advice to help keep everything in balance.


Congratulations to the riders who competed in this weekend’s Southern Tour!

On the Saturday Muireann came 8th in the ITT and 9th in Criterium. McKay was 10th in the ITT and 11th in the Criterium, Laurie came 18th and Carter was 4th in ITT and 3rd in Criterium. 

On the Sunday the Hill Climb results were pretty good for our club. Carter was 2nd, Murieann 6th, and Mc Kay and Laurie 8th. In the road race in the afternoon Muireann was 7th and Carter 4th – we are still waiting for final classification.

Sign up for the Yunca Tour now!

Monday 2 September

Club Swim – 7:00pm. Recreation Centre – Club Fitness Swim: Lane 3, 4 and 5 – Our club fitness swim will always be free to all comers.

Wednesday 31 July

Independent Ride – ITT Efforts: 35 minutes. Take the long route to our Time Trial course and run it both directions twice. First time for acclimatisation and second time all-out.

Thursday 5 September

Club Run Val will do her usual session with people committed to developing running speed. Chris will be doing something on Mt Iron. Meet Room 23 at 3:30 pm All welcome.

This term Val will be coaching the senior runners looking to prepare for competitive running or triathlon. The first Thursday of the month she will join the club intro and share training tips and answer any questions.

Everyone else continues to be welcome to attend Chris’ sessions, which rotate around a focus on pace, intensity, power and variety.

Friday 6 September

Club Ride Mt Barker Paced Efforts. Meet Room 23 at 3:45 pm All welcome.

Remember to bring food, water, tube, levers, and pump.

Weekend Ride

Optional Independent Ride – Big Chain Ring TT Sets: 90-120 minutes – This can be a destination ride, or you can select a convenient circuit – for example the Hawea-Red Bridge loop, keep it relatively flat: Ride easy to warm up then perform (starting Gladstone Road would be perfect) Three 8 minute BCR Time Trials – this involves changing up into a significantly harder gear and sustaining a focussed higher-than-normal effort (think Rate of Perceived Exertion 8 out of 10) for the 8 minute duration. Ride easy between for 4 minutes and then cruise the rest of the course home.

Let me know if you’d like company for this one.

Club Segments

If you’re a GPS user, we have developed specific Strava Segments for our training locations which are all collected on our site. Check them out to see where you stand on the league tables!

Our training and event calendar can be found at: http://trisport.mtaspiring.edutronic.net/training-calendar/ – and you can merge it with your own device if you like

We need three more people to opt in to buy or hire a club skin suit for cycling in order for us to qualify for the 10 item cost. If anyone who wants one didn’t get the chance to fill out the form, you can still do so here.

Our club is all about participation, and alongside the excellent commitment of the student athletes, we welcome family members and members of the community to join us in all of our training sessions. They’re designed to accommodate all levels and abilities and are a lot of fun. If you have it in mind that you’d like to join any of our regular sessions, simply let me know and we’ll make sure you have all the information you need.


Chris + The Team

Posted by Christopher Waugh

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