What’s Up ?!
Week 1 vibes …. gotta love em. I personally couldn’t wait to get back to training again after taking a bit of a break and it didn’t disappoint.
Monday we kicked things off with a decent aerobic session. We also had a bit of a chat around what our goal paces might be. Great session - great vibes. We were back !
Tuesday we hit Temptation Creek ! The trails have been a hit lately. He headed out to Cul-de-sac to kick things off and then knocked off 2 reps. Was cool to use the strava segment “heartbreak” as a record of what we did on the night.
Wednesday was gnarly. A solid “sandwich” session of goal race pace 100’s with 4 x 100 hard as the filling. There was a tendency to be worried about our self-set goals but we shouldnt have been as everyone nailed it. Possibly a little quick early which hurt the hard 100’s but thats why we are here. To learn. Awesome to see Jess jump in for a swim also and get some underwater perspective of the strokes.
Thursday we had a great night. Some light rain cooled things off a little but the running was hot. Again we spoke about awareness of training zones and how that should be tackled. We learnt in this session that the short duration of the 500m intervals allowed us to run T5 pace but the heart rates were T4. All good ! We just have to make sure we can recover the legs in time for the next key session on Saturday morning which is probably a long ride.
Eastern Creek Duathlon
Congrats to Ange Coleman who raced under the lights out at Eastern Creek on Saturday night. Ange raced the sprint race and finished in 1:23. Unfortunately she did one extra lap on the bike but thats racing ! It’s been great having you come to the sessions this week Ange. The push is on to Port Mac Ironman !
Chris Visvis YouTube
We all know Chris puts out some wicked content on his Instagram @chris_visvis but he has been pumping out some great YouTubes lately also. I highly recommend you take a look and give him a follow. Chris gives a great perspective from an athlete’s POV.
Quick Bites :
Pane e Acqua : It’s been awesome watching Harry Wiles launch his performance apparel brand Pane e Acqua this week and the squad get behind it so well. Go have a look and maybe buy some HPT aero cycling socks or some PA calf sleeves. You can also follow him on Insta at @panee_acqua
Alpine Camp : Not long until our 2025 HPT Alpine Camp is here and all systems are go. This year we have some cool caps as the take home and Jeff Davis has some wicked things organised to challenge all the athletes mentally as they move their way through the camp.
Train with intent : Remember three things as we head into 2025.
Be aware of your race goal paces and powers.
Try to improve them as you build through the year towards your race
Tie those goals to your race. Know the paces and then go and race them with confidence.
HPT 365 :
Jarrod Crump has done some awesome work pulling all our 2024 data into some really meaningful charts. We have developed 2 key things.
A Coach’s Dashboard where I can be informed where we might have blindspots or areas to work on including an overall view of numbers and a quarterly breakdown. Awareness and intent doesn’t just stop at the athlete. It’s a key area for coaches too.
An Athlete’s Dashboard that will be available to you including all your data from the previous quarter. This includes training dose and response. We get together this Wednesday to plan a rollout of the athlete dashboard. Data is something the athlete has to want so it will be entirely optional.