Saturday Ride

Dear Athletes

Please be advised that we shall leave at 6.30am on Saturday from the Bell Tower for a 100+km ride out to Mundaring Weir as per the map below. This will be a very challenging ride. Those not up to the full distance might like to ride out up Welshpool Road and then take the short cut through Kalamunda back to Perth. If you can't see the map, please see the details at: http://www.mapmyride.com/view_route?r=3579c484701c9776caac59b61f2b6654&rs=http%3A//theteamcore.blogspot.com/

Cheers

Paul

The run-walk method for long distance runners

Dear Athletes

For those of you facing the task of a long distance running event in the near future (i.e. 16km +) I thought I would share some discussion with you on strategies to best prepare and race this distance using the "Galloway Run-Walk Method". Some of you are familiar with this idea, but others may be skeptical (especially those running sub-3h30 marathon times). However, please have a read of this thread on the UK based TriTalk forum:


...the podcast which is referenced there and is highly recommended to have a listen to is available at http://ironmantalk.com/Podcast.html (Episode 170). The discussion about guys who can run 2h45 for the marathon AND by using this method should really add weight to the benefits of this method which I've been personally using with my athletes for ~5 years now.

Enjoy!

Paul





York Cyclo Sportif - Brrrrrrr!!!!



Dear Athletes

Just back from a great morning in the Shire of York, about 2hrs east of Perth. It was a chilly morning at just 2 degrees celcius but it looked set for a great day of cycling as part of the York Cyclo Sportif event.

We had just one team riding in the event this week including David Laidlaw, Matt Lowth, Matt Howes, Daniel Tarborsky, Andrew Holmes, Trevor Magee and myself. We set a strong pace on the first flat 27km of the 56km course and worked very well as a group peleton, using our skills from last time to average ~2km/h better than a month ago. The course profile said:

"flat on the way out and undulating on the way back"

...undulating it certainly was! The rolling hills took many by surprise and we were really tested to try and keep the group together. It was definitely a sporting route and made a nice break from the flatlands though. Anyway, we all rolled into town together and just cracked our goal time of sub-1h40 which we were very happy with indeed.

Thanks to all the guys for making the trip out there. It' a big ask to ask you to drive 2 hours out and then 2 hours back for an event that lasts less than 2 hours and effectively to give up the best part of your Sunday. It was really great to share that common goal with you again of getting around the course as quickly as we could do as one team.

Cheers!

Paul


Saturday Ride

Dear Athletes

Again we have the Cyclo Sportif ride again this Sunday in York, a such Saturday's ride is a touch shorter than normal at ~62km. We'll meet at the Bell Tower for a 6.30am start (for your reference we will now stick with this one simple time and meeting point each week). Map for the ride is here: http://www.gmap-pedometer.com/?r=3030423 (you should be able to print this one off easily...

For those wanting to ride longer, why not do this loop and then a lap of the river or similar? Just a thought!

See you then if not before!

Cheers

Paul





Article about our team kit manufacturers in this month's Ride Magazine

Dear Athletes

Thought you might be keen to read this article about our cycle clothing manufacturers "Champion Systems" as featured in this month's ride magazine:


...our new gear arrives today all being well!! Can't wait!

Cheers

Paul





Paul and Adam finally release NEW Swim Smooth website!

(Saturday Ride = 6.30am meet under the Narrows Bridge - north side of river, side closest to river: shorter ride focused around Perry Lakes / Reabold Hill - due to poor weather forecast).

Dear Athletes

We are very happy to announce the launch of our brand-new and revitalized Swim Smooth website - now available at http://www.swimsmooth.com

Its been ~ 12 months in the making so I'm hoping that you all really find the ideas, tips and information in our Know How section ( http://www.swimsmooth.com/knowhow.html ) to be particularly useful!

Don't forget to download your free copy of the Mr Smooth Visualisation - an animated swimmer that we've been building with the help of a UK based animation company to help demonstrate the elements of an efficient freestyle swim stroke. You'll find the presentations pitched at Beginner, Intermediate and Advanced swimmers just under the clip of Mr Smooth on the homepage an excellent starting point to highlight what you should be looking at and how to then apply this to your own stroke.

The entire site is now split up into four distinct areas - Beginner, Intermediate, Advanced & Coaches, so there is something relevant for everyone.

Anyway, take a look and let us know what you think!

Cheers

Paul

Call for interest in next Sunday's Cyclo Sportif event!

Dear Athletes

Please let me know if you fancy being part of one of our teams for next Sunday's (26th July) Cyclo Sportif event in York. Details available at: http://cyclosportif.com.au/events/2009/york/york.html

We'll aim to car pool to save costs on the trip over. Please let me know asap if you are keen to be involved. We'll either do the 56km or 104km event (though probably just the shorter one!)

Cheers

Paul



 
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