Training going forward!

Dear Athletes

Despite us now officially going into our winter "season", the fun doesn't stop here with The TEAM CORE. As promised we will be running a full swim and triathlon program over the winter to keep you entertained and fit! Most other squads in Perth will break now for 4 to 6 weeks, however, we recognize that many of you may not be training for a specific event and simply want to maintain your fitness that you've established over the summer. We think that's great and look forward to assisting you with that. 

One area which we shall be looking at incorporating into some of our swim sessions, is spending ~ 15 minutes at the end of every Tuesday session teaching you some of the other strokes, i.e. butterfly, backstroke and breaststroke. We'll gauge your opinion on this first obviously and see if it proves popular...if not, we'll just scrap that idea and come up with something else equally entertaining!

So, our full winter program can now be viewed at http://www.theteamcore.com/weeklyprogram.html - the only exceptions being that there will be no Monday 9.30am swim, no Monday evening wind trainer session, no Wednesday morning cycle session, no Thursday evening run session, and no Saturday morning cycle session for the week commencing Monday 4th May. All other sessions are on though (swims) and we shall resume all these sessions on Monday 11th May for your reference. I do hope you can attend!

Have a great weekend and see you soon!

Paul

The Final Countdown

Dear Athletes

Well, 16 weeks have gone by and the TEAM CORE are fit and raring to go for this Saturday's Half Ironman event in Busselton! It looks set to be a great race with record numbers participating and the weather set to be fine, dry and 25. Perfect.

Many of you will be traveling down either today or tomorrow, so please let us take this opportunity to wish you all the very best of luck on Saturday. Swim Smooth, Bike Strong and Run Like the Wind! We'll be out there supporting you all. We plan to head down at lunchtime on Friday, so if ANYONE has any dramas on the day before the race, please give me a buzz on 0431 540 980 and I'll do my very best to try and help out where I can.

We will have a large blue and white marquee on the side of the course very close to the water bidon exchange on the bike course. This allows us easy viewing for you on the bike and also on the run. We shall have a large TEAM CORE banner posted out front, so you'll know where to find us. This "HQ" is there for your convenience. Please feel free to direct your friends and family to us as a point of reference for your cheer squad and also if you would like somewhere to store your dry warm-up gear as well, this will be fine. Please pop your gear in large black bin liners with a name tag clearly attached.

Myself and Adam will be on hand and floating around the transition are first thing in the morning for anyone who feels they need some assistance with their bike / set-up etc. If we can't help you, we'll find someone who can...so don't be afraid to ask!

It will be too much of a kerfuffle trying to get everyone together before the start of the race, so my suggestion is that you take Thursday as your rest day, on Friday do a light spin of 45 mins to 1 hour, followed by a short shuffle off the bike of ~15 mins. That's it. I wouldn't bother with the organized swim event on the Friday morning if I were you...too much stress - focus your energies on yourself. On Saturday morning, make sure you're up a good 3 hrs before the start-time and get in a good breakfast (but not too much and nothing different from what you've practiced these last few weeks). Drink regularly in the count-down to the event, but again don't panic and overdo this aspect!! Keep some toilet paper with you as well because guaranteed they will run out with all the queues that you can expect to see! Above all, enjoy - soak up the atmosphere and look forward to having a great day. You've done the training, now just get out there and do the job on the day!

So, without further ado, The TEAM CORE would like to wish the following athletes the very best of luck for the event - we'll be cheering you all on out there, so make sure you smile for the camera!

• Karlee Cannon
• Helen Buckle
• Anna Foster
• Nat Sumner
• Renee Baker
• Jessica Huston
• Carly Innes
• Julie Kiely
• Helen Masson
• Joanna Thomson
• Jen Newman
• Lindy Brand
• Mel Cundy
• Liza Magennis
• Sally Scafidi
• Mel Cooney
• Melissa Murphy
• Suzanne Laidlaw
• Judi Clemie
• Desiree Silva
• Gillian Evans
• Sandy Tindale
• Mary Tennant
• Joe Kierath
• Ben MacKinnon
• Nathan Jones
• Daniel Tarbosky
• Dan Timbers
• Neil Welsh
• Gabe Alves
• Glenn Young
• Ian Klasens
• Brett Semler
• Mark Rayner
• Chris Swallow
• Nathan Thomson
• Stuart Murray
• Jason Hick
• Ant Tholet
• Carl Andrews
• Glen Blackwell
• Tim Cooney
• Matt Illingworth
• Marius Grobbelaar
• Matt Biddle
• Bruce Matthews
• Mike Bowles
• Tim Howley
• Mike Hodgson
• Dean Turner
• Rob Newman
• Chris Murphy
• Sandy Burt
• Alan Nicholls
• David Laidlaw
• Graham Crocker
• Jane Day (TEAM)
• Suzanne Williams (TEAM)
• Paul Merson (TEAM)
• Ceinwen Williams (TEAM)
• Sam Poulson (TEAM)
• Craig Coleman (TEAM)
• Julie Meehan (TEAM)

May the Force be with you all!

Yoda

ANZAC weekend training activities

Dear Athletes

Just to keep you posted on what we have in store this weekend with respect to training etc.

FRIDAY 24th April = all four squad swim sessions (5.30am, 6.30am, 7.30am and 9.30am) will be in operation. Focus will be another session on drafting skills and technique with a rather interesting main set utilizing some cool pace awareness tools. All HIM athletes to swim for a max of 45 mins today.

SATURDAY 25th April = meet at 7.30am for a steady & social ride of ~45km incorporating some "non-drafting zone" awareness techniques. Despite it being ANZAC day, the 1.00pm squad swim session will also still be on - come down for some FUN!

SUNDAY 26th April = REST DAY

MONDAY 27th April = 7.00am meet for a 7.15am start of the TEAM CORE "Splash & Dash" training session as detailed in the image above. Suitable for anyone capable and confident of completing what will roughly be 800m to 1200m of ocean swimming and roughly 400m to 1000m of beach running. Should take ~30 mins to complete and is aimed at being FUN and "UNIQUE". Come and give it a try and bring your friends! This will be a FREE session! Please, please, please be aware that there will be other beach users obviously and every care should be taken to sight effectively and avoid collisions! Winner wins a HUGE Anzac Cookie - can't say fairer than that! Wetsuits permitted but not essential. There will be no 9.30am swim today nor a wind trainer session at 6.00pm. Social coffee at Daisies to follow.

TUESDAY 28th April = all squad swims as normal (5.30am, 6.30am, 7.30am and 7.00pm). All HIM athletes to swim for a max of 35 to 40 mins today.

WEDNESDAY 29th April = 5.50am steady social ride from Mount Street as usual + 9.30am Time-4-Me swim and 6 to 9pm Taper Time Tapas at 22 Fairfield Street, Mount Hawthorn. Please, please, please let us know if you plan to attend! Partners welcome.

Thursday 30th April = REST DAY - no sessions running!

Friday 1st May = all four squad swim sessions (5.30am, 6.30am, 7.30am and 9.30am) will be in operation. HIM athletes to do a short spin on their bikes and a little jog, but NOT come to this session!

Saturday 2nd May = Busselton Half Ironman. Please let us know if you plan to come along and support our +50 athletes as they complete the 1.9km swim + 90km bike + 21.1km run - they need your support! We're going to have a great TEAM atmosphere down there with a marquee tent all set up etc - be good to see you down there!

Sunday 3rd May = REST DAY

Monday 4th May = no sessions in operation (including the 9.30am Time-4-Me session) as we swap over to our new Winter Training Program - full details to follow!

Winter Program:

The following changes will be in effect from Monday 4th May going forwards (a full timetable can be seen at http://www.theteamcore.com/weeklyprogram.html):

1) we will regrettably cancel the 7.30am swim session on a Tuesday and Friday, but encourage those few swimmers who have been attending recently to use the 5.30am or 6.30am sessions over the winter period. Please let us know which session suits you.

2) we are due to be acquiring a 4th lane for the 5.30am and 6.30am Tuesday and Friday sessions, so with the two of us on pool deck that will both provide ample space and the same great level of coaching for you all!

3) we will maintain the Tuesday evening swim session for the month of May and see how the popularity goes with this one. This session will shift to 6.30pm from Tuesday 5th May due to the winter closing timetable of the pool.

Cheers!

Paul

Memories of the Rotto Swim 2009

Thanks to John Edwards for forwarding this link for an ABC report of the 2009 Rottnest Channel Swim. I'm sure many of our crew will agree with some of the comments and sentiments of the swimmers on the recording battling through the current from Philip Rock. Enjoy:

http://www.abc.net.au/rn/360/stories/2009/2539620.htm

Cheers

Paul

Has this man no shame?!

Dear Athletes

We all like to start the week off with a bit of a laugh and a giggle and I don't mind burying my head in shame for that purpose this week! LOL! ;-)

A few of the ladies in the Time-4-Me group last week were enquiring about my appearance on the UK TV dating show "Blind Date" back in 2001, and so I thought "what the heck", you might as well all see it...if you want to!

CAUTION: this footage contains a man dressed in a very tight speedo skinsuit, so maybe best watched at home! LOL! ;-)

Enjoy...if you want to!

http://www.swimsmooth.com/blinddate.html 

P.S The footage will only be available until Wednesday, so if you want to watch it, please do so soon!

Taper Time here we come!!!!

Dear Athletes,

Well, this is it...the end is 'nigh' as they say! 16 weeks of hard work and diligent training and soon you'll be able to really test your prowess down on the Busselton Half Ironman course! I can't wait, it will be so exciting to see so many of you (48 in total) all competing in this event. The TEAM spirit down there will be immense, so let's look forward to these last two weeks to taper down correctly and to start to look positively towards having a great and enjoyable race on the 2nd May! 

We have purchased a large marquee tent for the day where everyone will be able to leave any gear etc and for friends and loved ones to congregate...speaking of which, please nominate any of your 'fam' for the world famous TEAM CORE CHEER SQUAD...we need their help and you do too!

Ok, so this is what we need to look at doing over the next 2 weeks. Here are a couple of quick tips to bare in mind:

• don't interrupt your normal schedule and routine too much, your body is in a rhythm now and disruption is not great at this point.
• we'll be reducing volume significantly at this point, but maintaining a sense of intensity, albeit in short bursts - this helps avoid the body becoming all lethargic.
• sleep and rest well, drink lots of fluid (always have a bottle with you), eat healthily and don't overdo the carbo-loading thing...just by cutting back on the volume you'll start to store more energy by continuing to consume the same amount of food etc.
• think positive thoughts - this is going to be a GREAT day, you've worked hard and you ARE ready...have confidence in this fact - you're in GREAT shape!
• read these pointers on PMA (Positive Mental Attitude): http://www.theteamcore.com/mentalfocus.html - they will really come in handy!

Training Plan (please note, this is aimed specifically at the HIM athletes, unless specified otherwise, all sessions are running as normal (http://www.theteamcore.com/weeklyprogram.html) despite suggestions of additional rest days for those doing the race):

MON 20/4 - easy 40 mins run + pedal efficiency session at the Sweat Shack at 6pm

TUE 21/4 - morning or evening squad swim sessions. Steady, aerobic. Focus on technique.

WED 22/4 - 5.50am steady ride with Coach Paul (no charge)

THU 23/4 -  open water skills session at Cottesloe Beach. Meet 6.30am for 6.45am start. 6pm steady run session at McGilvray Oval.

FRI 24/4 - something a little fresh & fruit in the pool!

SAT 25/4 - steady ride of 2hrs. Meeting at the Bell Tower at 7.30am (civilized hours!!)

SUN 26/4 - REST DAY

MON 27/4 - (ANZAC DAY) - 9.30am swim and wind trainer session both cancelled. However, in the style of Good Friday's Handicap Swim, we'll be doing a short "Splash and Dash" down at Cottesloe Beach, meeting at 7am and starting at 7.30am. 800m swim followed by a 4km run - lot's of fun and an Anzac Cookie to be won - WOW!!!!!!!

TUE 28/4 - morning and evening squad sessions as normal. All HIM athletes to swim for a max of 40 mins today!

WED 29/4 - 5.50am steady ride with Coach Paul including a few pick-ups (no charge)

TAPER TIME TAPAS - from 6pm to 9pm BBQ and drinks at 22 Fairfield Street for all HIM athletes. Please, please RSVP! Bring your own meat and alcoholic drinks...nibbles, bread and salad provided. Chance to go over your race tactics one final time and to have a social gathering to get that TEAM spirit fired up! Hope you can make it!

THU 30/4 - REST DAY - openwater swim and run session both cancelled!

FRI 1/5 - easy jog of 15 mins + spin on your bike once down in Busselton. We may look at doing this as a group thing. TBC!

SAT 2/5 - the BIG ONE!

Post 2/5/09 - stay tuned for some VERY exciting new changes to the program to keep you keen over winter, including a specific OD and Long Course World's program for all those who have qualified, and of course the Ironman in December too! There will be no breaks to the schedule for all of those worried about dropping off over the cooler months! The TEAM CORE...where else would you rather be! ;-)

Cheers

Paul

Final Brick Results

Dear Athletes

Another great turn-out for this morning's Final Brick session at Cottesloe Beach! A surprise awaited all the athletes when Coach Paul removed everyone's stopwatches, HRMs, speedos, cadence & power meters prior to the start. The idea was that everyone would complete the 1000m swim + 35km bike + 6km run with no other indication of their pace than their own gut instincts and feel. The results were interesting but HIM predictions should agin be taken with a pinch of salt. All splits and lap times were still recorded and can be viewed now at:

http://www.swimsmooth.com/Documents/Final_Brick.xls

Enjoy!

P.S Details of the final 2 weeks of the HIM program to be posted shortly...watch this space, but for now, have a 'luuverly' day off tomorrow!

Paul