STG WRAP-UP: 11 Aug – 8 Sept

Wrap up – Week beginning 11 August 2014

Hi All

05 weeks to Sunshine Coast 70.3

10 weeks to Port Macquarie 70.3

12 weeks to Noosa OD

16 weeks to Western Sydney 70.3

 

For those on the STG squad monthly pass, programs are updated in Training Peaks for this week.

If you are coming to the STG party can you please RSVP on Facebook or to me if you don’t use Facebook and please transfer payment into the STG account.

 

Building a big Base

Below is a link to a great article about the importance of building a big aerobic base via T2 training.  Key take away from the article is that T2 training is vital in improving aerobic capacity (ability to run/swim/ride faster over a long period of time).  This is not to say that training in T2 only is the optimal way to train (sorry Daniel).  The body must also be exposed to higher intensities to engage and condition faster twitch fibres and also to initiate heart/lung adaptions.  So make sure firstly you know what your zones are for each discipline and  then do the prescribed session at the correct intensity.

http://home.trainingpeaks.com/blog/article/zone-2-training-for-endurance-athletes?utm_source=tpr&utm_medium=email&utm_content=utb12&utm_campaign=utb

 

City to Surf Results

I’ve had a few City to Surf results trickle in.  Some excellent results amongst them – well done everyone.

Bruce Sanderson – 57:58

Faith Geraghty  – 60:02

Dave Adler – 60:56

Andrew Eturk – 61:39

Simon Hatlee – 65:12

Mick Elliott – 65 approx.

Anna Wilcox – 66:19

Nicola Harrison – 66 approx.

Charlotte Foote – 73:16

 

See you at training

Regards

Shaun

 

Wrap up – Week beginning 18 August 2014

 

Hi all

04 weeks to Sunshine Coast 70.3

09 weeks to Port Macquarie 70.3

11 weeks to Noosa OD

15 weeks to Western Sydney 70.3

 

For those on the STG squad monthly pass, programs are updated in Training Peaks for this week.

If you are coming to the STG party can you please RSVP on Facebook or to me if you don’t use Facebook and please transfer payment into the STG account prior to Saturday.

 

Swimming Down a Narrow Corridor

Below is a link to an article on Swim Smooth titled “Swimming Down a Narrow Corridor”.  This is a very good read and explains the arm position at the front of the stroke, in particular how much the elbow should bend and where the hand should be i.e. it should be directly under the shoulder.

http://www.feelforthewater.com/2014/06/swimming-down-narrow-corridor.html

 

Bike Time Trial Results

Well done to everyone who did the bike time trial last weekend.

PBs to Campbell, Alex, Dex, Anna, Ciara which is a great result mid-winter.  Below are the results and they can also be seen at the following link along with past results: http://www.stgfitness.com.au/wp-content/uploads/2014/08/bike_time_trials.pdf

Name

Time

Campbell Fuller

0:40:48

Simon Hatlee

0:41:15

Jeff Sapier

0:42:10

Alex Rudge

0:42:11

Matt Malady

0:43:31

Dex Randall

0:45:05

Dave Adler

0:45:25

Jaime Hincapie

0:45:38

Cathy Verry

0:48:22

Ursula Moloney

0:49:10

Anna Wilcox

0:49:17

Ciara Lui

0:51:05

Asha Hum

0:52:40

 

See you at training.

Regards

Shaun
 

Wrap up – Week beginning 25 August 2014

 

Hi all

 

03 weeks to Sunshine Coast 70.3

08 weeks to Port Macquarie 70.3

10 weeks to Noosa OD

14 weeks to Western Sydney 70.3

 

For those on the STG squad monthly pass, programs are updated in Training Peaks for this week.

The Western Sydney program starts in 2 weeks but this doesn’t mean you should be waiting until then to get started.  You should be working off the Noosa program until the official start.

 

STG Champions for 13/14

Thanks to everyone who came along to the presentations on Saturday, it was great to spend some downtime with you all.  A big congratulations to Alex Rudge and Steve Ellis who were crowned STG Champions for the 2013/2014 season.  Both are thoroughly deserving of the titles.

 

Podium was:

Men

Steve Ellis

Simon Hatlee

Nick Cunningham

 

Women

Alex Rudge

Cathy Verry

Asha Hum

 

For full results click on the link below:

http://www.stgfitness.com.au/wp-content/uploads/2014/09/pointstable.pdf

Swim Breathing Technique

Continuing on from the swimming theme from last week, below is a link to a great Swim Smooth article on breathing technique.  One of the biggest issues we see at squad is poor breathing technique which can lead to issues such as poor body position and dropping of the leading arm during recovery.

http://www.swimsmooth.com/breathing.html#trough

 

Swim Time Trial Results

We backed up the ride time trials from a few weeks ago with swim time trials last week and there were plenty of PBS. PBs to Alex, Marcello, Phil, Nicola (as per our records), Jaime, Kenny and Faith.  Below are the results and they can also be seen at the following link along with past results:

http://www.stgfitness.com.au/wp-content/uploads/2014/09/Swimming_Timetrial.pdf

Name

25/08/1014

Alex Rudge

14:31

Gareth Chang

15:36

Marcello Mazza

15:51

Nicola Harrison

16:35

Ian Hossack

16:42

Bruce Sanderson

17:25

Ciara Lui

17:26

Kenny Grant

17:28

Anna Wilcox

18:41

Phil Cameron

18:53

Jaime Hincapie

19:24

Faith Geraghty

19:38

Allan Emery

19:43

Robyn How

20:43

Dave Adler

22:25

 

See you at training.

Regards

Shaun

 

Wrap up – Week beginning 08 September 2014

 

Hi all

01 week to Sunshine Coast 70.3

06 weeks to Port Macquarie 70.3

08 weeks to Noosa OD

12 weeks to Western Sydney 70.3
Western Sydney Program begins!

The Western Sydney program officially starts this week.  I’ve only shared it with those I have down as doing the race but if you would like to see it let me know and I’ll share.

It is technically an easy week for Noosa people and taper week for Sunshine Coast 70.3 but for Western Sydney people, you’ll have a normal week of training.

 

Bike TT this Weekend

We have a bike time trial on this Saturday so please make sure you are ready to go at 6:00am.

Here’s hoping the sub optimal training weather is behind us and the run into Port Macquarie, Noosa and Western Sydney is a cracker!

 

Training Peaks

Please note with Training Peaks, instead of sharing programs with you in future I will APPLY them to your calendar.  So if you want a program applied to your calendar/dashboard, let me know.

 

Sunshine Coast 70.3

Good luck to Alex, Gareth C, Ursula and Anna (first 70.3) who are racing the Sunshine Coast 70.3 this weekend.  Do us proud!

 

See you at training.

Regards

Shaun