RTC Ironman Training Update 26th February 2014

THE COUNTDOWNS
NZ – 1 week
Melbourne – 4 weeks
Port Mac – 10 weeks
Cairns – 15 weeks

How are your work & family commitments fitting in?

REFUELLING YOUR BODY
With the majority of our athletes moving into the bigger weeks of their programs, it is timely to remind everyone to ensure you are refuelling your body in between training sessions. This will be different for everyone, but make sure your are eating sufficient carbs along with some protein for muscle repair. At this stage, most of us are feeling tired….however this tiredness and your ability to back up for your next session will be determined by how well you are refuelling. We want you to be consistent in your training as that will give you the best results come race day. If you need any help with thus, please ask your coach or one of our club coaches below

BIKE TT
Great work to everyone who completed the TT. It was a very hot day! If you didn’t complete the distances you planned to review why this was the case, take the learnings inboard & try something different next time. That TT course is tough mentally & physically…but you will thank us for taking you back come race day! Our next Dayboro TT will be on Sunday 30th March

CALOUNDRA SWIM
Sunday 9th March is the Kings if the Coast swim, a 2-lap 3.8k swim race, wetsuit optional. Great practice for your upcoming race. When you enter via weekend warriors website, use the code RTC and we will get a 10% discount. Note this discount will be provided as a refund to you after the event (they work it on actual participants to get the discount, hence why it’s refunded afterwards). We are making this a brick session so a number of our athletes will be riding up to Caloundra and then running after the swim. More details to follow next week but it is likely we will have 2 groups leaving at 4.30 (slower group) and 5.00 (faster group) from North Lakes. This is a great opportunity for a family day up the coast. Please arrange car pooling etc to get a lift back. So that I can plan the logistics, please email me at julesdillon@bigpond.com with the following:
* are you riding up to Caloundra?
* do you have any spare seats in your car and/or room for an extra bike on the way back?

GET WELL SOON JANE
Best wishes to Jane Hermann for a speedy recovery, after a coming together with a ute yesterday. Bad bruising, a deep gash (6 stitches) is the main damage to Jane, bike may not have come off so well! Rest up Jane & we will see you back out with us very soon

Have a great rest of the week . . . train safe & stay upright  🙂

 

 

Regards . . . Jules (on behalf of the Coaching team)

 

Jules Dillon – 0497 078543 julesdillon@bigpond.com
Mary Jackson 0409 002 082  coaching@redcliffetriclub.com
Paul Skelton  0402 782 420 paul.skelton@bigpond.com
Dave Cawte 0420 363 660  davidcawte@bigpond.com
GB (Graham Bliss)  0437 818 949  teambliss@optusnet.com.au
D
an McTainsh 0403 483 807 daniel.mctainsh@yahoo.com

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