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Blue Train Weekly

23 February 2018

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Weekend Weather

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Lakers Annual Lake Swim - Tonight!

Friday night February 23rd at Tirana Way, West Lakes

First 6km swimmers off at 5:05pm. First team swimmers off at 5:30pm.

Laker Census

Next week will be our annual Laker training census where we keep track of who is accessing the clubs training sessions.

Please help out the session leaders by saying G’day on the morning so they can record your name.

Lakers Racing

Great work to our Lakers who headed over to Geelong and also those who raced the latest Gatti event.

Big well done to Jack Tierney on his 5th place in his first pro race at Geelong.

Saturday Ride Guide

Early Blue Train

Time: 5:15 am
Start: Roundabout at intersection of Henley Beach Road & Seaview Road
Leader: Kev
Distance: 50 - 60 km
Route: Henley, Bower Road, Port Road to City, Anzac Highway to Glenelg, Brighton, Henley Beach
Finish: 7am at Cibo, Henley Beach

A Grade Ride

This is another long steady ride.
Time: 6:15 am
Start: Maid and Magpie
Leader: Nigel
Distance: 150 km
Route: Gorge road to Gumeracha, to Lobethal, Mt Torrens ,Tungkillo, to Palmer , Millendella road to Walk flat road up Cooks hill and solid home via Gorge road – 3 peaks boys can do another Greenhill at the end

Steve is still away this week, but Dom is back.


Group B

Time: 7:15 am
Start: Cibo, Henley Square
Leader: Colin
Distance: 103km
Route: Ride #52: Henley Square, Glenelg, Brighton, cement Hill, Blacks Road, Happy Valley Drive, Chandlers Hill, Clarendon, Cherry Gardens, Ironbank, Crafers, Piccadilly,  Summerton, Woods Hill Road, Marble Hill, Montacute Road, St Peters, Grange Road, Henley Beach
Group B: Ride With GPS

Group C

Time: 7:17 am
Start: Cibo, Henley Square
Leader: Brenton
Distance: 77 km
Route: Ride #83: Henley Square, Glenelg, Brighton, Cement Hill, Blacks Road,  Cherry Gardens, Ironbank, Belair, Shepherds hill,  Henley Beach
Group C: Ride With GPS

Group D

Time: 7:20 am
Start: Cibo, Henley Square
Leader: Dom
Distance: 50km
Route: Ride #87 - Outer Harbour, Pelican point and return.
Group D: Ride With GPS

Friday Open Water Swim Training

After a great, fun session last week, where we had people diving head first into challenge after challenge , we have one more Friday night open water swim session. This one will be all about starts, turning buoys and getting you ready for whatever the open water can throw at us.

Sessions run from 6-7pm at Tiranna Way West Lakes and cost $5.

Tuesday Night Running

This week we will be back at Bonython park for anyone running late.

Please bring your bottle of water with you as well.

Thursday Night Running

We are now down to the final few sessions for the season as we head towards Victor. So if you are looking at some quality work to peak your training then feel free to come along. 6pm Raymond Street Henley Beach.

Hello Lady Lakers

I hope you’ve had a great week.  Good luck to everyone racing on Friday night…here’s a little something to grin about while you are out there!

Don’t forget to send me your personal race recaps on activ8success@outlook.com.au

And if you don’t post on the Lakers Facebook page but happy to have a mention, if you can flick me an email so I don’t leave you out.  Thanks to everyone currently doing this J

Happy and safe training
Susanê
Resilience Practitioner
Lady Lakers Manager
Contact: 0415 547 535 | activ8success@outlook.com.au

Coaching 101

Open Water Swimming

Good luck to everyone competing in the Lakers Island swim tonight. This is a unique swim as depending on where you start you will get the opportunity to test a different range of skills.

If you start off first with everyone else then you need to work on your initial pacing and drafting skills. How hard do you go out? Where do you position yourself and whose feet can you potentially get on?

  • There is no point doing 3 swims a week only to get trapped behind a slower swimmer on race day. Give yourself a chance to get on the right feet, by starting further forward than you think you should.
  • If you get on feet sight regularly (every 3-5 strokes) either watching their feet ahead or lifting the head to eye level to follow the body ahead. Leave too big a gap and it is easy to drop off. Be close enough that you end up touching their toes maybe every 20 strokes
  • Sight regularly as in a blink you can veer left and them right and your tow is gone!

If you start second or third then you will either have to swim on your own or find some feet.

  • If you are on your own then look to sight every 5-10 strokes to make sure you are swimming straight and be aware of those coming the other direction
  • Always be aware of those coming through behind you. If someone goes past then work a bit harder and see if you can get on their feet. The benefits of a draft are substantial, so even if they pass you there is a good chance you may still be able to hang on

If you are on your own then staying focused can be the main issue. Every now and then try 20-50strokes at a faster rate just to see how close you are to your limit. Experience would say most can swim harder. The worst that could happen is you have to slow back down to where you were.

Maybe look at breaking the course up into sections and have a clear plan for each. Ideally be ready to push hard over the last section when fatigue starts to hit , there is no ride or run after so you might as well go for it!

Have fun

Personalised Coaching

If you are interested in taking your training to the next level then feel free to drop me a line at some stage to chat about how some purposeful coaching may help.

Regardless of whether you are a beginner or a high performance athlete I know I can help you make the most of your triathlon journey.

Happy training
Nigel Pietsch
0413399453
Email Nigel
Website

Lakers On The Road

If you would like to have your name included in the list of races in the Blue Train, please email bluetrain@lakers.com.au with your name and the race(s) you are competing in this year. If you have qualified and are heading to the World Championships this year, either South Africa 70.3 or Kona, let us know!

Challenge Melbourne

22 April 2018
David Shailer
Col Smith
 

Busselton Ironman

2 December 2018
Kent Dredge
Susane Belkhiati
 

Ironman New Zealand

3 March 2018
Vincent Tremaine
 

 

Ironman Lanzarote

26 May 2018
Bernie Cummins
John Cummins
 

Cairns Ironman

10 June 2018
Kent Dredge
Paul Broadly
Susane Belkhiati
Brenton Johnston
Col Smith
 

Ironman 70.3 Cairns

10 June 2018
Mikhayla Belkhiati
Karen Hood
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