Tridents Sessions Page

Coaching & Sessions
Services Available

Performance Team - 1^st Squad
Competition Squad - 2^nd Squad
Recreation Squad
Session Descriptions
Email Weekly Updates

Our performance team is aimed at athletes who are striving for the pinnacle of triathlon. Most athletes in this part of the team will be racing in the pro/elite categories at all local and national series races and will also compete internationally during our winter season. This level of training is not available to junior athletes. Performance Team members are expected to be fully committed to our program and will be training approximately 12 times a week.

We have a limit of 25 athletes in the Performance Team and we are currently full. This section of the coaching program is by invitation only.

Training times on application only, please contact Coach Gathercole.

Cost: Tridents Members - $150 for the 1^st month then $110 per month after that. Non Tridents members are not accepted into this programme.

You must have a TA/TACT membership and you must be a current member of Tridents Triathlon Club Inc to train in the performance team.

Competition Squad – 2^nd Squad

Our competition team is designed for athletes who are interested in training to be competitive in the local and national racing series. The level of commitment reflects what is required to be a competitive age group triathlete. We currently have age group athletes training for the Hawaii Ironman, ITU World Championships and the up coming national summer series.

Training Times
The Competition Squad training sessions for the Summer 09/10 are shown below:

Competition Squad in the pool

Swimming Venue: Canberra Girls Grammar School , Melbourne Ave , Deakin
Tuesdays	7.00pm	Swim training
Thursdays	7.00pm	Swim training
Saturdays	4:00pm	Swim training (combined with Performance Team)

Running
Wednesdays	6.00pm	Running from Old Parliament House
Sundays		TBA

Cycling
Mondays	6:00pm	Bike Time Trial @ Tulip Farm (summer) Home Trainer session Canberra College Phillip (winter)
Wednesday	5:45am	Bike Spin session and run from Old Parliament House
Saturdays	6:30am	Bike Skills, 3 Peaks or Tempo Ride

Cost: Tridents members $10 - per session for sessions with venue hire eg pool, bike track etc $6 – per session with no venue hire eg cycle or runs Monthly fee $100 – includes access to all sessions Cost: Non -Trident members $16 - per session for sessions with venue hire eg pool, bike track etc $12 – per session with no venue hire eg cycle or runs Monthly fee $150 – includes access to all sessions

Recreation Squad

Our recreation squad is for those just getting into triathlon, for those who are getting back into training after some time out, or for those who just want to have serious fun!

Training Times
The Recreation Squad training sessions for Winter 2008 are shown below:

Swimming Venue: Canberra Girls Grammar School , Melbourne Ave , Deakin Minimum standard applies - you need to be able to swim 300m continuously in under 10 minutes.
Mondays	6.15pm	Swim Training

Running
Wednesdays	6.00pm	Running from Old Parliament House


Cycling
Wednesdays	6.00am	Bike Spin session from Old Parliament House

Cost: Tridents members $10 - per session for sessions with venue hire eg pool, bike track etc $6 – per session with no venue hire eg cycle or runs Monthly fee $100 – includes access to all sessions Cost: Non -Trident members $16 - per session for sessions with venue hire eg pool, bike track etc $12 – per session with no venue hire eg cycle or runs Monthly fee $150 – includes access to all sessions

Session Descriptions

Bike Skills
Bike session held in a closed car park to develop bike handling skills. Check the club website for up coming dates.
Bike Spin (Spin)
Bike session on the road working on the neural muscular firing order to train leg speed & skill This session leaves Old Parliament House at 6.15 am. You need lights (front and rear) and the session is not conducted if the road is wet (safety reasons).
Home Trainer (HT)
Indoor session on stationary trainers. This session is conducted at Girls Grammar Junior School gym and run for approx 2 hours. The session works on interval training based on your heart rate (HR). You need a HT, bike, HR monitor, run & ride shoes, and a couple of old towels to put on the floor. Start time 6.15 pm.
Long Ride
Bike session concentrating on aerobic fitness.
Long Run
Run session concentrating on aerobic fitness
Run Time Trial (Run TT)
Run session on a 6.1km loop around Lake Burley Griffin. This session is designed to learn proper pacing and the ability to negative split. This session starts from Lennox Gardens car park at 6.00 pm in summer
Adventure Run
Run session held in some of Canberra 's great nature parks. A chance to get out and run in new & different places. Check the website training programme for times.
Swim
All swim sessions are conducted at Canberra Girls Grammar swimming pool. Tuesday swim is interval based of varying distances. Thursday swim is skill and speed based. Check with Coach for suitable group.

Swimmers in action at Girls Grammar Pool

Training Updates:

Coach emails the schedule every Monday morning for the week. Register your email address with Coach at coach@tridents.com.au to receive these updates.