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JULY STRENGTH ENDURANCE
During the month of July we start to move away from our Technique and Base Endurance Phase (May/June) and into our Strength Endurance Phase (July/August). The Strength and Endurance Phase is the second phase of our 5 training phases in our Yearly Planner, and can be one of the most demanding phases, but is crucial to ensure you set a good strength endurance base prior to race specific phase which includes speed and intensity.
The objective of the Strength Endurance Phase is to build strong bodies that are able to cope with he increased volume, speed and intensity as we move through into the following training phase. So development of your strength and endurance (fitness) at this stage of a season is just as important as the initial phase that you have just complete (Technique and Base Endurance) and will have a direct impact on your training and more importantly - racing, for the upcoming season.
Swim Focus: In the pool our swim coaches will continue to reinforce swim technique with warm up drills etc, but more emphasise will develop on strength WHILE maintaining good technique. This means holding good technique while introducing more use of paddles ( and did we hear someone say ankle bands?!) and sets will continue to become longer as we build through the program. Swims generally fall into the following: Monday Strength, Wednesday Strength Endurance, and Friday Endurance. So continue with your consistency in the water and you will see the benefits.
Ride Focus: Wind-trainer sessions will focus on building strength and endurance while maintaining pedal efficiency. Intermediate and advanced athletes have commenced their three sessions on the bike a week, with two quality sessions on the wind-trainer and long strength endurance ride on the weekend. If you aren’t spending time on your wind-trainer yet – make sure you do. You cannot beat a quality wind-trainer session!
Run Focus: Athletes should now have a sound technique endurance base in their legs if they have be en consistent over the past two months. Athletes should now have learnt and developed efficient hill running technique and we will now develop that into building leg strength. It is important that an athlete has a sound technique endurance base before moving into the run strength phase.
Why is strength and endurance training so important? Strength and endurance training complements goo d technique which in turn promotes good form, efficiency and develops good training principles. An increase in strength and endurance will enable you to perform at a higher level for longer, in other words it should take longer for the effects of fatigue to take over. Theoretically the more efficient you are for a longer period of time the more time you will have before the onset of fatigue, this equates to being able to swim, ride and run faster for longer at greater intensity!
Key things to remember: Endurance Development, Strength Development, Aerobic Improvement, Technique Reinforcement and Injury Prevention. All key areas that will be focused on during the Strength Endurance Training Phase.
July programs are up so please check yours out if you are on a relevant subscription and please chat with a coach if you have any questions or concerns regards your training/readiness for the next phase. Also ensure you let coaches know at the beginning of the session if you are just coming back or carrying an injury.
GOLD COAST MARATHON
Congratulations to athletes Carly, Sam and Malise on their races up on the Gold Coast. We appreciate not all went according to plan but lessons learnt and new plans to be formulated ongoing. Even a pb gives room for improvement showing what still can be achieved. Well done.
TRAINING UPDATES
As with last week this Saturday there are three ride options - one from Elwood on Beach Road, one from Wantirna Mall heading into the Dandenongs and one for the advanced crew heading from North Road again to the hills. See below for times and locations - check your program or chat with your coach if you are unsure of which location you should be at.
Next Thursday (13th July) is run time trial day. The session at the Tan will now take place at MSAC departing the main reception at 615pm. with Coach Kat. Greg's run in Essendon will also have a time trial element to it so be prepared.
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