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Note: all training sessions are canceled until further notice as per our chairman’s latest update. We’ve worked on ways to provide virtual training for week 24.

From our Coach Andy

Hi everyone, well done to those who took part in IMVR 10 this weekend. Sadly I wasn’t able to complete it, but there was some good racing on Zwift and others who turned up to run the 2x5km loops.
We await to hear what the next steps are for lockdown procedures and what that means for club activities, but hopefully, those of you who enjoy the lakes have been able to book spaces at Bray (or other supported venues)? When I went to Bray on Thursday, the whole procedure was very well set up and organized, I can highly recommend booking a slot. Remember you can book up to 7 days in advance, but you must be on the list to be let in! Use this link to access the online booking system.
Open water swim set: 2min/200m warm up, 2-4x400m/8min @ hard/race pace/CSS, 2min/200m cool down.
Evening ride/45min turbo: 5min warm-up, 14x[30s v.hard, 2min easy recovery], 5min cool down – be careful if completing this on the road and obey road rules at all times.

Week 24 Training Plan

I have continued with the open water swim set. This can be done in any venue and at any point in the week.
` Date Session Time(s) Lead/Coach Location
Mon 08-Jun Strength & Conditioning 6pm – Setup & warm-up
6:10 – Start
Andy Zoom Meeting
Tue 09-Jun Run set Andrea will provide Outside (because we are allowed)
Yoga 6:15 – Setup
6:30pm – Start
Louise
Wed 10-Jun Spin / Brick 6 pm – Setup
6:15 – Start
Karen Zoom Meeting
Thur 11-Jun Swim Self-led set: 1000-2000m+
2min/200m warm-up, 2-4x400m/8min @ hard/race pace/CSS, 2min/200m cool down
At your chosen venue
Fri 12-Jun Pilates 9 am – Setup
9:15 – Start
Barbara ONLINE – Details to be sent out
Sat 13-Jun Outside ride / Virtual Race Endurance outside ride Outside (because we are allowed)
Sun 14-Jun Endurance Run Recommended: 10km – Work on a route you know, 1km w.up 5x[5min harder (5k pace), 3min recovery (v.easy)], 1km w.down
Reduce for beginner/sprint: 5km. Reduce the number of sets 3x[5min harder (5k pace), 3min recovery (v.easy)].
Step up for 70.3 & IM: 12km increase to 10x[5min harder (10k pace), 3min recovery (v.easy)].
Covid19
Please continue to follow advice on hygiene, social distancing, and lockdown procedures:
  • Continue to train, as long as you display no symptoms of any illness
  • Be aware of the training stress on your body. It is not advised to increase training load or stress at this time – if in doubt, keep training but don’t over do it
  • Exercise and training are advised as a way to maintain mental health, we are used to it and rely on it as a stress relief
  • Eat healthily and maintain a balanced diet, especially when training
  • Don’t train or meet up in large groups – we still have to follow social distancing guidelines

Have a great week.


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