• Day after (if a non training day) Get on the wind trainer and spin the legs for 30 to 40 mins - light gearing 90 to 100 rpm
• Sleep well
• Get good quality protein into your system soon after training
• Drink plenty of water
• Vitamin and mineral supplements can help support good physical balance
• Believe you are a winning team

We are into the home straight as far as A team training goes. Well done to the whole training squad including Sophie and Grace. It feels weird to see you riding with another team because I consider you to be mine and are a little possessive of your skills. The effort and progress you have all made has been fantastic.

I said at the start of term I was looking to increase your pace by a substantial amount and we are well on the way to achieving this. Now the TTT race day team has been selected it is time to move to the next phase. Self Belief, Mental Strength, Riding in the Red Zone.

Over the next 2-1/2 weeks I am going to push you further into your physical limits for longer periods of time. It is important that you are mentally and physically willing to engage in the process. This process will address the 3 key areas Self Belief, Mental Strength and Riding in the Red Zone

Up until now we have been working on your individual strength, focusing on developing the key TT systems. I want you to understand that from this point until after race day everything you do has a positive or a negative effect on the team. It is no longer about you it is about the girl riding beside you and what she wants to achieve.

As a team I want you to get together and make the commitment to achieve whatever it is you want this team to achieve. I have been fully committed and believe with the training and effort you have put in, you can and do deserve to win the National Title.

Requirements For Every Session From Now On Until Race Day

• Be Early (we have a lot to do. (I really don't mind getting back in the dark but the girl ridding next to you might)
• Come prepared, if it looks like rain bring a jacket and warm clothing.
• Bring a happy face when you turn up (happy or not, fake it until you make it. a smile has a positive effect on everyone)
• Absolutely no negative talk to me or any team member at training or outside of training
• Totally submit to the process (If I say this is what we are doing it not because I want to have power over you, its because I want you to be the best you can be. Resistance is counter productive)
• Support and encourage each other, often

• Give me a response when I ask or tell you somthing.  yes JB is fine, dont just look and say nothing, as a coach I find it rude

This Weeks Overview

Prepare for a hard week. Everyone is required to attend the Tuesday and the Thursday sessions, Rain or shine we will be heading out to Boyd Rd to complete 2 (approx 20 min) individual TTs. This is part of the pre selection testing so all results will be recorded.

Training Benefit - Strength endurance and mental fitness. 

Bring your best legs

Day One: One hour ride - 

Flat terrain easy pace. Try to do floor exercise routine

Day Six: Length of ride your call do more kms if you feel good.

Warm up at least 20 minutes.

2 x RPM effort.  That is 2 x 20min high cadence (100 to 110), low resistance - stroke control  

Warm down 40 minutes to an hour.

Day Five - Fri 24th

One hour ride, flat terrain E2 pace. Comfortable cadence.

Try to do floor exercise routine

Day Four - Thur 22nd Be Prompt - If raining Watt Bikes for HK, GA, VC the rest will be doing the 10k test in the gym my 10k test (bring your bikes)

Well done Victoria today she set a new 10k record check out the results - (freakin! well done)

Two hour ride. Warm up for at least 20 minutes. Execute 15 second sprint and repeat 8 times with one minute and half recovery between efforts. Special Workout 4 – (ATP)

Day Three - Wed 21st

Sunshine Room 10km Test 

Term 3 - Week 3 - Day 5

Day Five: Fri 16th  - (One hour ride)

Flat terrain E2 pace. Comfortable cadence. Try to do core floor exercise routine