Swimming Training MON-WED-FRIDAY 6AM Bendigo East Pool
Mel Wilkie runs three womens specific running groups:
GAZELLES SPEED SESSION:
Monday night 6:15pm at Lake Weeroona we have a speed session for the runner who wants to improve their overall speed. Format: Warm-up together. Speed set, hills or other at own pace. Warm-down and stretch together.
GAZELLES ENDURANCE SESSION:
Wednesday 6am at Lake Weeroona. Wed has groups that run for 1hr and 2hrs and also cater for those wanting to gradually increase from 30min-1hr and 1hr-2hrs
Friday now has a tempo run at 6am with distances ranging from 6-10km.
- Ask Mel about the next available session
For more information please contact Mel at: firstname.lastname@example.org or phone 0438548092.
Discount given to current Bendigo Triathlon Club Members.
We specialise in customised triathlon and multisport training programs. Tailored to the individual. Our unique and holistic approach uses a blend of various training techniques, both new and traditional, with the right nutrition strategies, strength & conditioning, equipment & gear selection. We provide the athlete with the correct strategies and training to help ensure they are mentally focused, physically prepared, ready to achieve their goals.
Most members will know David Meade, one of the most consistent triathlon racers in the country, a multiple top ten professional Ironman finisher and winner of numerous state and national titles. Our club is not only fortunate to have David as a long standing member but fortunate that he is so willing to offer advice on what can seem to be a complex sport. Here's a couple of tips from Dave:
Designing a Program
- You MUST enjoy every session
Organise group rides/runs/ swim sessions
Run your favourite course
If you like to train hard train hard, or easy
You are out there too long if you are not enjoying it!
In order to move to Rule no.2 you must satisfy Rule no.1 (above)
No use training 25hrs a week if it only lasts four weeks!
Its total mileage over years that leads to improvements
In order to be consistent you must have a realistic training program
Design a program based on four key areas 1) Family 2) Work 3) Rest 4) Training
Work out what hours are left after 1/2/3, it might be 6hrs it might be 20hrs, always make training number 4!
- Don't become an individual, develop a team around you
BIG TIP: (Especially to newcomers) Don't live and breath the sport, focus on a balanced lifestyle
Key sessions that work for David Meade Ironman :
1) Aerobic run. Should be able to talk comfortably while running, under 70% MHR. Run at least 40mins up to 2hr 30mins if possible.
2) Strength endurance. Same intensity as Aerobic except over hills.
3) If racing duathlons/cross country, introduce a session where you are running @ anaerobic threshold eg.;
3 x 2min AT - 2mins rest (jog/walk)
3 x 1min AT - 1min rest
3 x 30sec AT - 30sec rest
3 x 15sec AT - 15sec rest
Alternate weeks with
3 x 4 1/2 mins @AT - 6mins rest
1) Aerobic ride, same principal as run. 1 1/2hrs - 6hrs easy
2) Strength session - hills
3) Power session - 3 x 8mins in a bigger gear than you race in. Stay seated, preferably in TT position, 5 min rest between. Be sure to warm up and cool down.
1) Aerobic Swim 200's - 500's
2) Swim drills - focus on technique, it is the most important aspect of swimming
3) 50's on 1 minute (gets you used to race starts)
- Have two pairs of goggles, race and training
- If buying a wetsuit buy a long sleeve, definitely quicker. May feel restrictive a first but worth the effort
- Don't panic at the race start swim, your heart rate will go up put wont stay up
- Swim on someone's feet, like you would draft on the bike in training
- GET AERO! Experiment with your position and get as aero and comfortable as possible
- Inflate your tyres to maximum pressure when racing
- If you are in the market for a bike buy a TT bike, ask for advise, Call David
- If you are looking to buy race wheels there is only one brand to look for ZIPP! A pair of second hand Zipps will be better than most new wheels of a different brand
- Use Race flats (light weight runners designed for racing)
- Race with Coke in your water bottle (bike)
- Hydrate well leading up to race day
- Work out what's is best for you to eat before racing and stick to it
As you can see David has a wealth of knowledge and is keen to share it with our members. David attends most club races, if you would like to speak to David please email your details to the club and we will pass them on to him. Advice like this can save you time and money while getting the most out of the hours you spend training.