With off-season now here it has been great to see our athletes taking on many different activities and events in a change from the normal swim/bike/run repeat routine. We encourage cross training and exploring different events that compliment your triathlon training and programs. Winter is great for some those building their running with many trail and cross country events alongside a number of cycling events. Though let's save the open water for later in the year shall we....(Or at Lorne for those attending!)

IRONMAN PORT MACQUARIE

The hard yards have been done and our IM crew are into race week looking forward to the race this Sunday. For most this will be their first full distance race - we wish you well and are sure the squad will be cheering on (some on the race course itself) and others through social media and tracking progress through the day. Get behind the guys and wish them well if you see them at training before they head out. Race numbers below:

• Andy Woodrich - #215
• Sean Wriggley - #394
• Ryan Buhagiar - #414
• Rich Lowe - #448
• Ian Clark - #515 - Racing for a very worthy and personal cause please check out Ian's fundraising page helping raise funds for CanTeen (Young people living with cancer).

RACE GOAL SURVEY

All members should have received an email with a link to a survey asking for your race goals for the upcoming season. Please do fill this in so we are aware of what you are working towards and to ensure you are on the correct membership and training program. If you have any specific questions regards your goals, races or program please speak to your coach who can help you out. 

SWIMMING REMINDERS

The MSAC sessions are now primarily focused on technique with drills the order of the day to get your stroke right and improve your efficiency. Please note that Friday sessions through May we only have 1 lane which is for those athletes who are still racing. Those not racing - this is your day off so take it and sleep in - Coaches orders!

• Mondays - Indoor 50m (lanes 0/1/2) - 6:15pm
• Wednesdays - Outdoor 50m (lanes 0/1) - 5:45am 
• Fridays - Outdoor 50m (lane 0) - 5:45am - ONLY FOR RACING ATHLETES

For those who have and should be swimming at St Michael's (we emailed a list of 30+ athletes who meet the criteria) we would really appreciate that you fill in the survey below as we only have a handful of responses regards those sessions. We are looking at re-starting these but your feedback is critical to ensuring these sessions run for the best of the athletes. ST MICHAEL'S SWIM SQUAD SURVEY

SWIMMERS SNORKELS & RESISTANCE BANDS

With the introduction and focus in the pool of multiple drills we highly recommend and encourage all athletes to invest in a swimming snorkel. The benefits include stroke symmetry improvements, improved body and head positions alongside streamlined positions and lung capacity. Check out the video below to see why it's worth your investment.THE BENEFITS OF USING A SWIMMING SNORKEL

In addition to the snorkel we will be prescribing dry-land exercises to aid swim technique and form. Investing a few dollars in a resistance band or set such as the one below will enable you to complete these exercises at the pool. We will be sharing through the members section details on the specific exercises so watch this space but get your bands now! RESISTANCE BANDS

MAY TIMETABLE UPDATE

May's timetable includes our Thursday Tan run and Sunday run at MSAC as well as Essendon and Fairfield on the same days. There are no Tuesday morning runs or Thursday hotties. It is important that after April and a hard racing season we take time to build back into sessions and not burn out early before the season has even begun. Athletes (unless otherwise instructed to by their coach) should be doing no more than 2 swims, 2 bikes and 2 runs a week with the squad. We will be introducing many techniques and drills across all disciplines alongside the reduction in intensity to ensure we build the base correctly. Get this right and when we add strength, endurance and speed you will be far more efficient (read faster!). If you have any questions on the timetable or programs please chat with your coach or email us.