BTS Intermediate/Social Squad

Squad Structure Changes

2011-02-06T19:14:00.000-08:00

SQUAD STRUCTURE

We have decided to make some changes to our overall squad structure and combine the intermediate and main squads together. This will not affect the sessions available but will give you a bit more flexibility as well as integrate the groups together better.

From now on there will no longer be a separate squad to the main group but we will continue to run sessions catering specifically for beginner to intermediate level athletes. We we also keep the $90 fee option available which gives you the choice of the current sessions Monday pm swim, Tuesday am cycle, Wednesday am run, Friday am swim as well as any Saturday session.

Session details are available on the training calendar at http://calendar.yahoo.com/brisbanetrisquad. Future blogs will be combined on the one blog http://bristrisquad.blogspot.com/. Any questions about training please don't hesitate to contact us.

SEMINAR TONIGHT

Please note that there is no swim training tonight due to the hydration seminar at the Ship Inn, South Bank. The seminar is free for members and starts at 6:30pm.

Training Update 24/01

2011-01-23T13:57:00.000-08:00

TRAINING THIS WEEK

There are a few changes to training this week with Tuesday's cycle starting from Homemaker City on Lutwyche Road in Windsor. We will be doing some group riding as well as work on the hills in and around Windsor and Newmarket.

As you all are probably aware Wednesday is Australia Day so there will be no run in the morning. It is a good idea to head out yourself for an aerobic run of 30-40 mins, try to incorporate some hills into your run and have a good stretch afterwards.

Saturday's session is transitions at Suttons Beach at Redcliffe. The session will be combined with the current beginners course and will have a big focus on mounts and dismounts. If you prefer something a bit different on Saturday you are welcome to join in the main squad session instead which will be an ocean swim followed by a run. Both sessions start at 6am at Suttons Beach.

HYDRATION

It is important to make sure you are well hydrated while training in this heat. This includes drinking while training as well as afterwards and during the day. Even in the pool while you may not feel like you are sweating you still need to be drinking and it is handy to have a bottle poolside to have between sets.

To give you more advice on adequate hydration we will be holding a seminar on the evening of the 7th February at the Ship Inn. The session will be run by dietitian Sally Gerrard. Details will be confirmed next week.

Training Update 17/01

2011-01-16T17:54:00.000-08:00

TRAINING THIS WEEK

Training sessions are as per usual this week following the floods in Qld. If anyone is in any need of assistance please let us know as we have a keen bunch of volunteers available to help out.

This week we will be continuing our strength build up towards the major race this season. We will be at Mt Coot-tha twice this week for our cycling session Tuesday morning as well as a brick session on Saturday morning. The brick session will include a one lap circuit of Mt Coot-tha followed by an aerobic run off the bike so please bring your running gear. The session starts at 6am from the JC Slaughter Falls carpark.

There are also a couple of races on this weekend after postponements last weekend. Race 4 of the Gatorade Series is now at Robina on Sunday and a 750m or 2.5 km swim at Coolangatta on Sunday as part of the Great Australian Swim Series.

Training Update 10/01

2011-01-09T17:53:00.000-08:00

TRAINING THIS WEEK

Well it seems that the rain just does not want to stop! If it does happen to be raining tomorrow we will be running rather than riding at Mt Coot-tha so bring your running gear along to the session.

I hope that everyone has enjoyed the first week back and we are looking at continuing building strength this week in preparation for upcoming events this year. This weekend is the first race of the year at Robina and why not make a weekend of it on the Gold Coast but coming down Saturday morning for a session on the beach. The session will start on Saturday at 6:30am from the Southport Surf Club and we will be training on the sand hills as well as in the water so wear something you can swim/run in.

Also don't forget that our latest beginner course starts next week which will push back Monday night swimming to 6:15pm.

NEW MEMBERS

Welcome to Alex who has started with some cycling, run and swim sessions last week. And a big welcome back to Emma who has had some time off training to get married and holiday in Paris.

CYCLING GEAR

The new cycling gear has arrived and we are selling jerseys for $70 and knicks for $80. Email me at suz@brisbanetrisquad.com.au if you would like to purchase cycling gear.

BTS Blog 2/01/11

2011-01-02T01:28:00.000-08:00

NAME CHANGE

To welcome the New Year in we have decided to change the name of the beginners squad to (hopefully) avoid confusion with the beginners course and to acknowledge that many of our squad members are not beginners at all having recently completed the Noosa Triathlon. So from now on and forever more this group within BTS will be known as the intermediate/social squad (original I know!). I will be changing over details on the website this week so this is just a heads up.

MOOLOOLABA TRAINING
Hopefully you have all enjoyed yourselves over Christmas and New Years and are ready to get back into training. For those that are feeling the effect of too much of Mum's home cooking (I know I am) just think of it as added motivation to come along on Tuesday morning to ride at Mt Coot-tha. You might have thought we would ease into after the break but I promise there will be plenty of opportunity to take in the spectacular early morning views.

With 12 weeks to go until Mooloolaba we will be focusing on strength work for a while. This means that the next 3 weeks on the bike will be spent at Mt Coot-tha. For those that find this a daunting prospect I strongly encourage you to come along and give it a go. You might even surprise yourself. The meeting point for the cycle is the JC Slaughter Falls carpark. Please let me know if you are unsure where this is and I can give you directions.

This Saturday the session is a core/run at New Farm Park starting at 6am. The run session will be at your own pace and these have been great sessions in the past, especially if you have time for coffee afterwards.

MOOLOOLABA CAMP

In preparation for the Mooloolaba Triathlon we will be holding a 3 day camp at the Headland Tropicana Resort in Mooloolaba from the 11th-13th February. The camp starts with a run on Friday at 4pm and finishes with lunch on the Sunday. Note that not everyone will attend the Friday run depending on their work commitments.

The camp covers everything you need to know about the triathlon including ocean swimming techniques, course familiarisation and transitioning. All abilities are catered for with 4-5 coached groups at the sessions. It is also a great social weekend and everyone leaves having met many new people in the squad.

The cost of the camp is $290 which covers 2 nights accommodation, Saturday/Sunday lunch, Saturday dinner, training snacks/drinks. If you are interested in attending please email me, a $50 deposit is required to confirm as we have limited spots.

NEW BEGINNERS COURSE

We are running 2 beginners course this season with our second commencing on the 17th January. The course runs for 6 weeks with a focus on improving skills across the three disciplines. If you know of anyone wanting to get involved in triathlons this is a great place to start. The only change to the intermediate calendar during the duration of the course will be the Monday swim moving to the slightly later time of 6:15pm.

Beginner Blog 20/12/10

2010-12-19T20:20:00.000-08:00

CHRISTMAS

Christmas is almost here which means that Thursday morning will be the last session of 2010. This will be your last chance to get in some squad training before all the alcohol, desserts, gravy and everything else delicious comes out (though I imagine it has already started) so if you can try to make it down to the South Bank pool at 5:30am. The session will consist of an easy run followed by a swim in the pool while we share all the breakfast treats. So bring your togs, running shoes and a plate and I'll see you there.

Training will start back again on the 3rd January with swimming.

This week is all about warming up for Christmas and we will be mixing it up as much as possible. Cycling tomorrow is another group ride starting from West End so that we can enjoy coffee at Alberto's afterwards.

Training Update 7/12

2010-12-06T23:49:00.000-08:00

CHRISTMAS TRAINING

We are now only 2.5 weeks away from Christmas and it is surprising how fast it is approaching. I hope everyone is a lot more on top of their Christmas shopping than I am! At this time of year we have a few fun events that are always on the calendar so I hope to see you all at a few of them.

First up we have our Christmas swim carnival at the Valley Pool this Saturday. If you are able to make it send me through an email at suz@brisbanetrisquad.com.au so that we can put you in a team. The events are all fun and it is a great chance to meet other squad members. Plus breakfast on James Street afterwards is a great way to start your Saturday morning.

The second part of our Christmas carnival is a beach olympics event at Suttons Beach on the morning of the 18th December. This is the same day as the Christmas Party and a great way to warm-up. The beach olympics consists of events such as tug-of-war, beach sprints, surf Ironman and the legendary beer/weetbix relay. As with the swim carnival please let me know if you can make it along.

Also on the calendar is Robson's annual Christmas run. This year it will be on Thursday 23rd December starting from Active Stride at 5:30am. The session includes a fun easy run followed by breakfast by the pool where everyone brings their togs and a plate to share. Santa suits are optional.

CHRISTMAS PARTY

The Christmas party is fast approaching so if you would like to come you can either pay Mark or myself in cash or deposit into BTS account bsb 633 000, a/c 13919 7495. Details are Saturday 18th December at 12pm at the Toowong Bowls Club. Tickets are $40 which covers BBQ buffet, platters, bowls and a drink.

RABY BAY - CLUB CHAMPS

Raby Bay is on this weekend which also doubles as the club championships. Last year BTS took out the prize and we are hoping to do the same again. If you have entered Raby Bay make sure you have included BTS as the club on your entry to secure valuable points.

The race this weekend will also be the first triathlon for those on our current beginners course. We wish David, Jonathan, Richard, Kim, Karen, Natalie, Gerrard, Noa, Catherine and Shane all the best for the race.

CHRISTMAS CLOSURE

We will be taking a break over the Christmas period with the last training session the Christmas run on the 23rd December and starting back again with swimming on the 3rd January. Please also note that Monday night swimming is back at the usual time of 6pm starting next week.

Training Update 24/11

2010-11-23T21:07:00.000-08:00

Training Update

Transitions training is on this Saturday at Suttons Beach in Redcliffe starting at 5:30am. We will be doing a short swim/bike/run 2-3 times so bring everything as you

would on race day.

Next Tuesday's cycle session will be out at the Nundah Criterium Track and we will be focusing on group riding skills in small groups.

Christmas Party

The Christmas party is fast approaching and will be at the Toowong Bowls Club on Saturday 18th December. The start time is 12pm with a BBQ buffet lunch served

at 1pm.

The cost of the party is $40 pp which includes as much food as you can eat, your first drink and a friendly game of barefoot bowls.

The theme this year is 'festive' so we will be expecting to see plenty of tinsel around the place. Friends and family are welcome to attend - please rsvp to

suz@brisbanetrisquad.com.au.

Cycling Gear & Swim Caps

We have just received a new order of cycling jerseys and knicks. The price of the knicks is $80 and the cycling jersey tba. We also now have BTS swim caps selling

for $5. These are the good quality silicone variety. Email me at suz@brisbanetrisquad.com.au if you would like to try on some of the gear.

Training Update 18/07

2010-11-17T16:11:00.000-08:00

TRAINING

Apologies for the late blog this week. We have been busy moving house and it is always a much bigger job than you anticipate!

Training until the new year will be as mixed up as possible to keep everyone fresh. This weekend Ray is taking a trail run at Mt Coot-tha. These runs are a great way to start your weekend especially if you reward yourself with breakfast at Park Road afterwards! The meeting point for the run will be the JC Slaughter Falls carpark at 6am. This is at the bottom of Mt Coot-tha not at the Summit Restaurant as per previous runs.

For Tuesday cycling sessions please refer to the calendar for the locations. Next week we will be going on a group ride from West End with Nic Savage coming along to help out with coaching that morning. The following Tuesday will then be at Nundah Criterium track.

Training Update 8/11

2010-11-07T15:28:00.000-08:00

TRAINING THIS WEEK

Training sessions are per usual this week with cycling starting from UQ tomorrow. Remember that Monday nights swim sessions start at 5:15pm until the 13th December. This Saturday's session is a cycle/run brick at West End. The meeting point is Orleigh Park, at the corner of Montague Road and Orleigh Street. The session will start at 5:30am to take advantage of the cooler morning temperatures.

ROBINA TRIATHLON

This weekend is the Robina Triathlon on the Gold Coast. If you haven't raced yet this season this is a good triathlon to start with, with the swim in the lake and the cycle/run course on nice and flat roads.

Training Update 1/11/10

2010-10-31T21:49:00.000-07:00

NOOSA TRIATHLON

The Noosa Triathlon is the biggest triathlon in Australia and has been running now for 28 years. There is always a great atmosphere over the 3 days and is a fantastic place for your first triathlon. Over the weekend we had 10 beginner squad athletes compete their first triathlon. A big congratulations go to Dee, Lui, Kristie, Leah, Brooke, Amanda, Nush, Nat, Carmen and Darrell.

Special mention to Brooke and Amanda for coming in under 3 hours in 2:56. Also our lane one swimmers Natalie, Dee and Darrell for making it through the swim. Both Dee and Darrell were in the water for an hour so if you can imagine what a toll that would take on your body you can appreciate the achievement they have made in then backing up to ride 40km and run 10km.

TRAINING THIS WEEK
Now that Noosa is over we will be mixing up the training a bit until the end of the year. This mainly applies to Saturday sessions but generally we will try to mix up the training a bit to keep everyone fresh.

For those that competed at Noosa take this week off to recover and refresh yourself. If you feel like coming along to training then come to your favourite sessions but ensure you take the time to give your body a break and yourself a big pat on the back.

Tomorrow morning's cycle session is from the university where we will be working on some group riding. Saturday is a swim/core session at the pool starting at 5:30am. Sorry for the early start but we have to get in before water polo starts!

Remember that tonight is the first night of our 6 week beginner course so the session has moved to 5:15pm. If you are not able to make this session let me know and you can join in the beginner course session which starts with some dry land work at 6pm.

CHRISTMAS PARTY

Book the afternoon of Saturday 18th December into your diary for the BTS Christmas Party. The party is at the Toowong Bowls Club with details to be released in the coming weeks.

Training Update 25/06/10

2010-10-24T18:52:00.000-07:00

NOOSA TRIATHLON

This Sunday is the Noosa Triathlon. Good luck to all those competing especially those who will be completing their first olympic distance event. Noosa is a great festival with a huge atmosphere. Try and relax and enjoy the environment especially in the days leading up to the race.

On the Saturday morning we will have a easy cycle followed by coffee and breakfast in one of the local cafes. If you are up in Noosa on the Saturday morning this is a good chance to relax with fellow squad members and look forward to the day ahead. The ride will start at 7am at the BTS tent, located on Noosa Parade across from the Sheraton Hotel.

On Sunday morning make sure you give yourself plenty of time to set up transitions before heading over to the BTS tent. Friends and family are more than welcome to use the tent to cheer you on throughout the day. Post race there will be a few beers to celebrate at the tent followed by drinks at the Reef Hotel at 4pm.

TRAINING THIS WEEK

We are now in taper week which means that the sessions will be geared towards preparing your body to race on Sunday. There will still be some intensity in the sessions but not as much as previous weeks. Make sure you are looking after yourselves this week as our immune systems often seem to drop off when we hit taper week.

Cycling this week will be from UQ. No swim session Friday morning due to Noosa and the Saturday session is a ride in Noosa.

NEW BEGINNERS COURSE

We have a beginners course starting next week on Monday 1st November. The course runs for 6 weeks and has more of a skills focus than the year round beginners squad. As we have limited pool space at the Valley we have had to make a change to the Monday night swim session and from the 1st of November it will run from 5:15-6:15pm. This is just for the next 6 weeks and if you have trouble making the session come speak to me about joining the beginner course session instead which runs from 6pm-7pm with the first 15 minutes a land based core/stretch warm-up. Friday morning will remain at the same time from 5:30am.

COMEDY NIGHT

One of our squad members, Claire Weller is fundraising to help orphans in Mexico through a comedy night at the Paddo Tavern on Thursday 4th November. This is a great way to wind down following the Noosa Tri and features Dave Callan as the main act. Tickets are $27.50 with $10.50 going to the charity.

This is set to be a great squad night out; to buy tickets contact Claire on 0427 625 138 or claire.weller@live.com.au

Training Update 17/10/10

2010-10-17T02:19:00.000-07:00

RACE RESULTS
Congratulations on all those that raced this morning at Raby Bay and Bribie Island. It was good to see Sophie, Lachlan, Pete, Craig, Leah, Phillippa, Darrell, Josh and Nush all out there enjoying the sunny weather. Special mention goes to Phillippa and Darrell for completing their first triathlons. Darrell was particularly nervous about the swim beforehand and it was great to see him breaking through that comfort zone.

Another impressive display came from Sophie with a fantastic flying mount while surrounded by a lot of other ladies climbing on their bike. It's great to see the different boundaries that are being pushed in everyone's training and racing.

TRAINING THIS WEEK
This week I am down in Sydney so Brad will be coaching swimming on Monday night with John Agyik one of our main squad coaches taking the cycle session on Tuesday morning. For those that are competing at Noosa this will be our last hard week before we enter a taper period.

Saturday's session is transitions out at Redcliffe. The last two transitions sessions have been altered due to the poor weather so fingers crossed that we get a fine day this weekend.

TRAINING TOMORROW

2010-10-10T22:34:00.001-07:00

Tomorrow's cycle session has been cancelled due to the wet weather. The session will now be a run session including a 3km time trial at Herston at 5:30am.

Beginner Blog 11/10/10

2010-10-10T19:31:00.000-07:00

TRAINING THIS WEEK

Well it looks like this rain isn't clearing up anytime soon so tomorrow morning will more than likely be wet. If this is the case bring along your running gear and we will go for an aerobic run including some running drills. The session tomorrow is from West End.

This Saturday we have a swim/run/swim session at the Valley Pool. The session starts at 6:30am with a 30 minute swim followed by a 30 minute run and finishing off with a short swim again. If you have a tri suit wear that to the session otherwise bring a singlet and shorts that you can throw over your togs.

RACE NUTRITION

This Sunday there are triathlons at both Raby Bay and Bribie Island. The BTS tent will be at the Raby Bay race (if only we could be in two places at once). For some squad members this weekend will be their first race in a while or even their first triathlon ever!

Race nutrition is an important part of any event no matter what speed you are travelling at. The last thing you want is to hit the wall during the run due to lack of nutrition and struggle to finish the race. For a race of this size it is not necessary to 'carbo load' in the days preceding the event. Just make sure you are sufficiently hydrated and the night before the race eat what you would normally have for dinner. Try also not to eat too much the night before as this can weigh you down and make you feel a bit sluggish the next day.

On race morning make sure you are eating breakfast at least 2 hours before the race start. Cereal, toast, english muffins, bananas are all sufficient breakfasts. If you have a weak stomach or suffer from pre-race nerves just eat what you can handle.

During the race I recommend having a gel or something similar 15 minutes before the race start and with the addition of electrolytes on the bike leg this should last you the entire race for a 400m/15km/4km event. If you are racing Bribie Island look at having a gel as you are reaching the end of the bike leg. The most important aspect of race nutrition is that you are keeping up your fluid intake while on the bike. Make sure you are taking a drink every 10-15 minutes and this should be an electrolyte drink, not water.

Race nutrition is a fairly personal topic and the above is just a guide. If you find you are struggling during the race or you are suffering from the stitch or an upset stomach have a chat to one of the coaches about your nutrition.

Beginner Blog 4/10/10

2010-10-03T19:21:00.000-07:00

GOLD COAST SPRINTMAN AND HALF IRONMAN

Congratulations to all those that competed on the Gold Coast yesterday in some of the worst conditions I have ever raced in. The rain just never let up and was quite fierce at times on the bike leg in particular.

For those that have been consistently training over winter it was a good chance to test their legs and see where they're at 4 weeks out from Noosa. Everyone should have gained a great deal of confidence from the event and it was good to see all those bike skills paying off in the rain.

Of particular note was Lisa with an overall time of 2:01, Brooke with a speedy 35 minute run leg and Dee for making it through the 1 km swim. We also had Leah, Renee, Lena, Nush, Josh, Claire, Melinda and Carmen out there competing in the Sprintman.

Impressively we had one of our regular squad members competing in the Half Ironman in the weekend. Mark Hilmer has been working hard on his swim over the past few months and this paid off for him in the weekend, finishing the half Ironman in 6 hours 41 minutes. Congratulations Mark for a great effort over a very hard event.

TRAINING

With Noosa now 4 weeks out we will be spending some time over the next few weeks working on pacing. Pacing is one of the hardest aspects to master in a triathlon and it is not uncommon for even the most experienced athletes to get this wrong come race day.

This week we are back at West End for cycling and will be working on some longer efforts on the bike. Please bring your running gear if it is wet for an aerobic run. Transitions are on again this Saturday at Redcliffe (fingers crossed that this rain stops). We will be starting at 6am, treat this session like a triathlon and bring everything you would normally have for race day. It is a good chance to try things like gels and electrolytes to make sure that anything you consume on race day is going to agree with your stomach.

Blog 29/09/10

2010-09-28T19:10:00.000-07:00

TRAINING
This week is a slightly easier week across the board to allow everyone to recover before we hit the last phase before Noosa. The weather is definitely getting warmer which is making it so much easier to get out of bed!

The Gold Coast Sprintman is on this weekend which will be the start of the triathlon season for many squad members. If you have any questions about the event this weekend please don't hesitate to ask. Remember that all competitors need to rack their bikes on the Saturday before the race.

Due to the race this weekend we will be having an easier session on the Saturday morning with a swim at the pool. Please refer to the calendar for details as the time may change before Saturday.

On Monday night we had a 400m time trial in the pool. Some great times were produced with special mention to Claire S for knocking 1 min 58 secs off her time and Mark for his 1 min 26 secs PB. These are huge improvements and a reflection of the commitment Claire and Mark have shown to improving their swimming. Also making headway in the pool are Darrell and Dee who weren't able to complete the 400m last time but both now have a time to beat.

Beginner Blog 20/09/10

2010-09-19T18:12:00.000-07:00

TRAINING UPDATE

It looks like we can expect rain for most of this week so it will be a little bit harder to drag yourself out of bed. If Noosa is your goal we are now only 6 weeks out, so focus on what you want to achieve to get yourself along to training.

All the sessions will be on this week regardless of the weather. As we are at the criterium track tomorrow morning we will be cycling whatever the conditions. On Saturday morning we have the first of our transition sessions before the season begins. We will start the session with practicing mounts and dismounts before completing a short swim, bike and run. Please make sure you are ready to go at 6:15 am. Bring everything you will race in including elastic laces if you have them and what you plan to wear on race day.

Over the last few weeks Brad had been working with everyone on tumble turns on a Friday morning. Try to keep working on tumble turns at all swim sessions including Monday nights and sessions on your own. While we don't tumble turn during a triathlon, tumble-turning during training assists with breath control and enables you to swim more consistently.

RACING

The first race of the season is this weekend at Kingscliff. This year the season is jam packed with events with a race about every fortnight. Have a look at the race calendar and think of events you might like to enter. Upcoming races that BTS will be at include the Sprintman on the 3rd October on the Gold Coast and Raby Bay on the 17th October at Cleveland.

If you're not sure what races you might like to enter have a chat to the coaches you will be able to give you advice and their own personal opinions about what are the better races.

Training Update 14/09/10

2010-09-14T00:13:00.000-07:00

NOOSA CAMP

Thankfully the rain on Friday cleared away and we had a couple of fantastic days over the weekend for the Noosa camp. Between the coaches, and main/beginner squads we had 46 people at camp and it was a great weekend for everyone to get to know a few more faces. For the guys that came along they were all able to experience the Noosa course firsthand as well as put to bed a few fears with what to expect on the day.

We will be holding another camp in the build up to Mooloolaba so stay tuned in 2011.

TRAINING

As with this morning's session, cycling will be held at the Nundah Criterium track for the next couple of weeks. We will be focusing on strength as well as mixing in some efforts to get the heart-rate up in order to build our fitness.

This Saturday's session is an ocean swim and run at Suttons Beach in Redcliffe. The start time is 6:15am. We will spend the first 45 minutes in the water working on our ocean swimming technique followed by a 30 minute out and back aerobic run. For those that haven't done much swimming in the open water this is a great session to get to. Without the line on the bottom of the pool to follow it is easy to go off course so skills are important to practice.

To complement your training this week I recommend trying to include an easy ride on Sunday of between 60-90 minutes.

Beginner Blog 6/09/10

2010-09-05T18:34:00.000-07:00

MT COOT-THA CYCLE
On Saturday morning we had our first cycle session at Mt Coot-tha with the primary aim of the session just to make it to the top. After a warm-up the first task was to get to the top of the shorter quarry side followed by completing the 10km loop starting up the steeper part of the hill. Congratulations to Carmen, Craig, Kellie, Leah, Lou, Mark, Natalie, Renee and Tara for not listening to that little voice in your head and making it to the top.

TRAINING UPDATE

With only 3 weeks until the first race of the season at Kingscliff and 4 weeks until the Gold Coast Sprintman it has been great to see so many at training. After a recovery week last week hopefully everyone is feeling well rested and ready for training again this week.

This weekend is the Noosa Camp so there will be no scheduled training in Brisbane. For those not attending camp I recommend going for an aerobic ride in the weekend for 90 mins - 2 hours.

BTS Tri Suits

2010-09-01T15:46:00.000-07:00

With the first race of the season fast approaching it is time to start thinking about what you are going to wear during the race. Most triathletes, no matter what their ability will wear a tri suit. This allows you to swim, bike and run in the one piece of clothing and not have to worry about changing during transitions.

The BTS tri suits for the new season have been designed and we will be placing an order with the supplier this coming Monday. You have the option of a one piece tri suit, tri singlet and/or tri shorts. We have samples available which we can make available at the swim session tomorrow morning if anyone is interested and the cycling session at Mt Coot-tha on Saturday.

The cost of the tri suits has not been confirmed yet but we expect them to be around $110-$120. For the quality of the suit you will not find anything anywhere near this price in Brisbane.

We will be ordering a few extra stock but if you would like to ensure we have your size then we recommend you place an order for a suit. Designs can be viewed at http://www.brisbanetrisquad.com.au/Shop.php

Beginner Blog 30/08/10

2010-08-29T21:37:00.000-07:00

TRAINING THIS WEEK

This week we are on a recovery week in the build up to Noosa. A recovery week every 4 weeks allows us to freshen up both physically and mentally. Use this week to get an extra sleep-in, catch-up with friends and family that you may have missed or complete that odd job you have been procrastinating on. Sessions will be a bit lighter in intensity and we are now finished with the strength efforts in the swim and run sessions.

Tomorrow's cycling session starts from the usual spot at the University. We will be spending some time working on our pedaling technique and efficiency as well as going on a short group ride.

This Saturday the session has changed to a cycling session at Mt Coot-tha. Don't be put off by the big hill! This is a great opportunity to do something that you previously may have thought was not possible.

DINNER TONIGHT

Tonight's swim session will be a shorter set and afterwards we are heading to Wagamama's for dinner. No need to rsvp, just turn up. For those not coming to swim first we will meet at Wagamamas at 7pm.

WINDTRAINERS

A few members of the squad have asked recently about buying windtrainers. A windtrainer is a great investment for anyone involved in cycling and is especially a good way for those starting out to improve their cycling without having to worry about the hazards around them. Should there be enough interest in the squad I would like to introduce some sessions using windtrainers. Of late the main squad has been enjoying swim/bike (on windtrainer) sessions out of the Valley Pool. These are great training sessions and help with the transition from the water onto the bike.

Let me know if you are interested in purchasing a windtrainer; Matt can provide members with the Minoura trainers which are good quality and come with a remote to change the resistance for $200 (usually $249).

Training Update 23/08/10

2010-08-22T15:00:00.000-07:00

TRAINING THIS WEEK

It's been great to see numbers picking up at the sessions over the last week. The more consistent you can be with your training the faster you will see improvements in your fitness. This week is another solid week across the board before we back off a bit for a recovery week next week.

The cycle session tomorrow starts from UQ. We will continue working on building our strength while improving our skills on the bike. If it's wet please bring your running gear as we will go for an aerobic run with some drills if it is not suitable to ride.

Saturday morning's session will be an easy group ride of 20-30km followed by a 30 minute run off the bike at your own pace. These are great sessions to do to prepare yourself for running off the bike in a triathlon. Combining all three disciplines together is a skill set in itself and one that is important to practice.

After training on Saturday morning we will finish with coffee at Alberto's on Montague Road. Hopefully most people will have time to stick around as there have been a few new faces at training lately and coffee is always a good time to get to know people a little bit better.

SOCIAL EVENT

As it happens, at coffee last Saturday we discussed having a social occasion to give everyone the chance to mix and mingle. As next week is a recovery week, we will cut the session a little bit short and head out for dinner at Wagamama's in the Emporium. I hope that most of you can make it along, even if you can't get to swimming why not come out to dinner?

BRIDGE TO BRISBANE

Entries are still open for the B2B this Sunday. If you haven't run 10km before this is a great event to do. Last year over 45,000 people took part in the event so you'll have no shortage of company out there. Alternatively there is also the 5km event. I'll be out there pacing the 30mins for 5km group so if 5km is more your style, hopefully I'll see you out on the course.

Training Update 16/08/10

2010-08-15T15:57:00.000-07:00

TRAINING THIS WEEK

It was great to see some old faces make a reappearance last week now that we are back at the Valley Pool. Numbers were definitely up on Monday night, however the cold wind on Friday morning seemed to keep quite a few people in bed. The pool is now up to temperature and I can personally vouch that the water is a lot warmer than the air so it is actually quite pleasant to get up for a morning swim.

Unfortunately the wet weather earlier in the week meant that conditions weren't good for riding on Tuesday. If it is wet please bring your running gear as we will still go for an aerobic run with some running drills.

Tomorrow morning we will be continuing our strength work by introducing a few small hills in addition to working on our cornering round the roundabouts. For those that have entered Raby Bay in October the cycle course has several roundabouts to navigate so it is always a good skill to practice.

Ray's Wednesday morning run session is proving fairly popular and with Ray just back from holidaying in chilly New Zealand I'm sure he will have devised a great session for this week. If you are looking to improve your running get along to these group sessions for that added motivation.

UNIFORMS

Our BTS uniforms for the 2010/2011 are currently in design. We will have cycling jerseys, knicks, one and two piece tri suits all ready in time for the Sprintman down on the Gold Coast. We will keep you up to date on expected delivery times and prices.

EQUIPMENT FOR SALE

Alicia from the main squad has a tri suit and polar bike computer for sale. The tri suit is a Louis Garneau full piece, 2009 pro suit with matching bra top. The size is ladies medium and has been worn about 6 times. Price $125.

Also for sale is a polar bike computer with heart rate monitor and cadence for $70.

If you are interested in either of these items you can contact Alicia at cross-newman@gotalk.net.au

Training Update 9/08/10

2010-08-08T21:05:00.000-07:00

TRAINING THIS WEEK

We are now 12 weeks out from Noosa; so if you have entered try to complete at least 4 sessions each week either with the squad or on your own. If you find swimming is your weakest leg or you haven't made it to the pool in a while try to make at least 2 swims per week.

We are now back at the Valley Pool with the numbers expected to pick up this week as we get closer to Noosa and the weather gets warmer. The timetable is back to normal now with swimming on Monday evenings and Friday mornings.

Other training sessions this week are cycling tomorrow from Uni of Qld in St Lucia where we will be continuing to build our strength on the bike and core/run at New Farm Park on Saturday. There will be no run session on Wednesday morning due to the Public Holiday.

EXTRA TRAINING

Squad training is usually based around efforts or higher intensity workouts due to time restraints and the benefits of group training to help push you harder. To help improve your fitness and help you prepare for endurance events (eg. Noosa Triathlon ) you need to include some aerobic sessions into your program. You are working in your aerobic zone when your heart rate is low and you can maintain a conversation.

Now that we are 12 weeks out from Noosa, the training program will be more specific. In addition to squad sessions I recommend everyone tries to include either an aerobic run or cycle each week into their training. This might be a 30 min jog on a Sunday morning or meeting a few other squad members for a cycle in the weekend.

Remember if you ever have any questions about the training you are doing feel free to ask one of our coaches.

Training Update 2/07/10

2010-08-01T15:12:00.000-07:00

TRAINING

This week is our last week swimming at Albany Creek with swimming back at the Valley Pool on Monday 9th at 6pm. This will have us 12 weeks out from Noosa so if you haven't been swimming over the last month I recommend you try to get to a pool a couple of times this week. There are plenty of swim sets in the earlier blogs for you to work through.

The cycling session tomorrow is at the Nundah Criterium Track at Albert Bishop Park. This is located on Hedley Ave, next to the river. We will also be out there on Saturday morning from 6:30am. The weekend session is a brick session where we will be using the crit track and walkway for short cycle/run efforts. Bring everything for cycling and running, including elastic laces if you have them.

Training Update 26/07/10

2010-07-25T20:40:00.000-07:00

TRAINING THIS WEEK

As promised tomorrow morning's session will be a 3km run time trial at Gilchrist Ave in Herston. The session starts at 5:45am and will be held in conjunction with the main squad. I highly recommend coming along to this session so that you can track your progress. It is a great feeling to come back weeks later and be able to see the improvements you have made in your strength and fitness.

Due to this week's run session being rescheduled to Tuesday morning, cycling will now be on Wednesday morning meeting at 5:30am at the university. Brad will be taking you for the session, note that the main squad will be meeting at the same time with Mark taking this group. We will be continuing to build strength on the flats and on rolling hills.

This Saturday we will be holding another core strength session followed by a 30 minute run afterwards. The meeting place is Active Stride at South Bank at 6:30am. Again the main squad will be meeting at the same place but the session will be separate.

GATTON GRUNT

This Sunday we will be out at Gatton for the Gatton Grunt Duathlon (http://www.gattongrunt.com.au/). If you are keen for a race this is a great place to start with the sprint duathlon a distance of 5km run, 20km cycle, 2.5km run. This event is run by Triathlon Queensland with costs $40 for TQ members, $50 for non-members.

VALLEY POOL CLOSURE

Unfortunately the Valley Pool will be closed for another week for renovations with the opening date now expected to be the 8th August. If you can't make it out to Albany Creek over the next 2 weeks try and organise to meet up with other BTS members for a swim.

SWIM SETS
For those that can't make it out to Albany Creek try the following swim sets this week:

Drills

8 x 100m (alternate between freestyle and freestyle with pull buoy);

4 x 50m - 25m sculling drill with pull buoy, 25m swim (5 sec rec);

4 x 50m - 25m kick with pull buoy, 25m swim with pull buoy (5 sec rec);

6 x 50m - 25m drill, 25m swim. Repeat x3 using drills fingertip drag, fist, one arm.

200m - choice warm down

Strength

100m freestyle, 50m kick with kickboard, 100m freestyle, 50m kick with kickboard on back.

Repeat x3

10 x 50m with pull buoy (moderate pace with 10 sec rec);

6 x 50m - 25m scull with pull buoy, 25m swim (5 sec rec);

12 x 25m - kick with kickboard, every 4th 25m kick on back.

200m - choice warm down

Update 19/07/2010

2010-07-18T14:08:00.000-07:00

BTS MEMBERSHIP
The new triathlon season has started with most people training for Noosa, Raby Bay or the Sprintman on the Gold Coast. As such you will now need the new 2010/2011 membership cards to claim discounts at our sponsors. Being a member of BTS has several advantages including sponsor discounts, savings on BTS events and access to physio/massage at races. This year we also have BTS drink bottles on the way for those that sign up.

TRAINING THIS WEEK
As with last week we will have a combined core/box session with the main squad at South Bank tonight. Those that turned up last week all enjoyed the session and it certainly found some of those underutilised muscles!

Tomorrow morning Brad will be taking the cycle session starting at UQ. We are continuing with building our strength on the flat and the session will be at your own pace.

On Saturday we are back on the bikes for a group cycle. We will complete the same loop as last time with the first 45-60 minutes on the road and then returning via the walkway.

SETTING GOALS AND TRACKING PROGRESS
Most of you have set your sights on an event you would like to complete which helps to give you focus and motivation to keep training. Over the years I have noticed that those people that participate in triathlon with a specific goal in mind are more likely to stay in the sport for longer. The happy side effects such as losing weight then become secondary and are a result of a lifestyle change rather than a conscious effort.

No matter what our goals, background or fitness level we all like to be able to see improvement and know that we are getting faster, running further and becoming fitter. For this reason throughout the season we will undertake a few run and swim time trials to enable you to monitor your improvement. The first running time trial will be next Tuesday 27th July at Gilchrist Ave in Herston. It will be over 3km and run in conjunction with the main squad session. I encourage you all to attend this session as it is a great feeling to come back again in another 4-6 weeks and see what difference your hard work has made.

JETTY 2 JETTY 10km
On Sunday both Amanda Penton and Claire Weller competed in the Jetty 2 Jetty 10km fun run. This was the first time both had run 10km and just to break 60 minutes would have been a great achievement. Both Amanda and Claire showed that their regular attendance on Wednesday mornings have payed off with Amanda running 54:34 and Claire finishing in 58:08. Congratulations to both of you, a sign of great things to come.

Swim Sets

2010-07-11T18:39:00.000-07:00

SWIM SETS

For the remainder of July we will be focusing on building strength in the pool and improving our technique. The following swim sets are for those that are unable to make it out to Albany Creek on Tuesday/Wednesday this week.

Set 1 - drills

Warm-Up

6 x 100m freestyle with every 4th 25m breaststroke.

8 x 25m kick with arms out in front in streamlined position. 10 secs recovery after each 25m.

Main Set

With Flippers.

6 x 50m (25m drill/25m freestyle), drill - fingertip drag. 5 secs recovery.

6 x 50m (25m drill/25m freestyle), drill - scull with kick. 5 secs recovery.

6 x 50m (25m drill/25m freestyle), drill -one arm. 5 secs recovery.

Warm-Down

300m with pull buoy.

Set 2 - strength

Warm-Up

10 x 50m freestyle, breathing every 3 strokes for the first 25m and every 5 for the 2nd 25m.

12 x 25m kick with fins, alternate between freestyle and butterfly kick.

Main Set

6 x 50m pull buoy. Swim at a moderate pace around 7/10. Time your first 50m, add 15 secs and this will be the time cycle you will stick to. E.g. if your first 50m takes 50 secs then you will swim the remaining 9 on a 1:05 time cycle (includes swim and recovery time).

8 x 25m kick. Streamlined position, 10 sec break after each 25m.

6 x 50m pull buoy. On the same time cycle as above.

8 x 25m kick. As above.

Warm-Down

200-500m your choice warm down.

Training Update 10/07/10

2010-07-09T16:47:00.000-07:00

TRAINING THIS WEEK

We have made a couple of changes to the timetable for the rest of July after a very quiet few days at Albany Creek. There will no longer be swim sessions on Monday and Thursday nights, so if you're keen to get in some swimming this month it is just Tuesday and Wednesdays at 6:15pm.

To give everyone another training option on a Monday night we are opening up the core/box sessions to those paying beginner squad fees for the remainder of the month. At these sessions you don't need to worry about keeping up with anyone and you just complete as much of each set as you can. The meeting point for these sessions is the Ship Inn in South Bank at 6pm. Mark and I will both be there taking the session.

NOOSA CAMP

Starting at 4pm on Friday 10th September we will be holding our Noosa Training Camp. The camp runs over 2 nights, beginning with an optional run for those that can finish work early on the Friday afternoon and finishing at Sunday lunchtime. Over the 3 days we will cover everything there is to know about the Noosa Triathlon including cycling and running over the course, practicing transitions and learning about race and training nutrition. All training sessions are split into groups depending on ability. The cost for the weekend is $280 which includes accommodation, 2 x lunch, Saturday dinner, snacks and training.

There are limited spaces at the camp, if you would like to attend email me at suz@brisbanetrisquad.com.au. A $100 deposit will be required to confirm your place.

Gold Coast Marathon

2010-07-04T20:11:00.000-07:00

GOLD COAST MARATHON

Even with the chilly start to the day yesterday it was still great conditions for running down on the Gold Coast. Congratulations to both Brooke and Phillippa on their half marathon efforts yesterday. After struggling with an ITB injury all week Brooke showed her determination to finish her first half marathon in 2 hours 11 minutes. While Phillippa did well to come in under 2 hours with 1 hour 58 minutes. A fantastic effort from the both of you.

TRAINING THIS WEEK

With the start of our Noosa campaign next week we will be having a slightly easier week this week. Cycling tomorrow morning will be an easy group cycle around the River Loop and running on Wednesday aerobic running and drills. Remember that the swim sessions for the next four weeks are at Albany Creek Monday-Thursday at 6:15pm.

This weekend's cycle starts from the Stafford AFL club at 6:30am. We will be riding out towards Sandgate.

SWIM SETS

For those that are unable to make it out to Albany Creek for swim sessions this week I recommend the following sets in your own time:

Session 1 - drills

10 x 50m breastroke 25m/freestyle 25m (5 sec recovery);

6 x 50m kick with pull buoy 25m/freestyle 25m (5 sec recovery);

4 x 50m drill 25m/freestyle 25m (5 sec recovery) x 5

drills - catch-up with kickboard, fingertip drag, scull, fist, one arm;

200m choice warm-down.

Session 2 - form

10 x 50m pull buoy, breathing every 3 strokes (5 sec rec);

6 x 50m kick with pull buoy 25m/freestyle 25m (5 sec recovery);

6 x 50m stroke count (focus on form and technique, try to reduce count);

6 x 25m slow arms and fast kick (10 sec rec);

6 x 50m breathing every 3 up and 5 strokes back;

8 x 25m kick with kickboard;

250m choice warm-down.

Training Update 28/06/10

2010-06-27T19:01:00.000-07:00

TRAINING

This week is our last week at the Valley Pool before they start renovations. For July the swim sessions will be based at the Albany Creek Leisure Centre on Old Northern Road. There are 4 sessions available starting at 6:15pm Monday-Thursday. For those that cannot make it out to Albany Creek I will add a couple of swim sets to the blog each Monday for you to complete in your own time.

Tomorrow morning we have another windtrainer session at the Valley Pool starting at 5:30am. These sessions focus on pedaling technique and efficiency with a bit of intensity at the end. If you require a windtrainer for the session please let me know and I'll bring one along for you.

GOLD COAST MARATHON FESTIVAL

Good luck to those participating this weekend down on the Gold Coast. This year the events are divided over the weekend with the 5km and 10km on the Saturday and the half marathon and marathon on the Sunday. We will have the BTS tent there on the Sunday and the more supporters the better. Brooke and Philippa are both competing in the half marathon and I'm sure they would love your support.

CONGRATULATIONS

Lastly a big congrats to Jacqui Schultz on her recent engagement to Tim Wiedman.

Training Update 18/07/10

2010-06-17T15:20:00.000-07:00

We have made a couple of changes to the training calendar as follows:

The start time for tomorrow morning's Mt Coot-tha trail run is now 6:30am instead of 6am. It is a great time of year for a run on the trails. Remember we will still be running if it is raining.

Next weekend I have changed the Mt Coot-tha cycle to a core/run session at New Farm Park. This is due to the Brissie to the Bay ride on the Sunday that I know a few squad members are doing. We will also have plenty of opportunity over the next few months to hit the Mt Coot-tha hill.

Lastly remember to email me if you need to borrow a windtrainer for the cycle session on Tuesday.

Training Update 15/06/10

2010-06-14T21:56:00.000-07:00

NOOSA TRIATHLON

Congratulations to those that have signed up to the Noosa Triathlon. It is a great goal to have and I'm sure it will help keep the motivation high over winter. Noosa is a fantastic event for your first Olympic distance triathlon and I'm sure you will all love the atmosphere that comes with Australia's biggest triathlon festival.

Starting from 16 weeks out, the squad sessions will be designed to prepare for the Noosa Triathlon as well as the upcoming triathlon season. This means that from the week starting the 5th July the squad sessions will be focusing on building your strength. In other words you will learn to love hills!

A date to save in your diary is the weekend of the 11th/12th September. This is when we will be holding our annual Noosa camp. Camp begins Friday afternoon/evening and runs through to Sunday afternoon. The camp covers all aspects of the Noosa course as well as assisting with the finer details of triathlon and providing a solid weekend of training. The weekend is especially valuable to those that have never entered Noosa before and goes a long way to settling any race day nerves. More details will be released closer to the date.

TRAINING

This morning's cycle was our last session focusing on building aerobic fitness. The next two weeks we will be working on improving pedaling technique and efficiency. These will be in the form of windtrainer sessions on a Tuesday morning at the Valley Pool. If you are planning on attending these sessions and don't own a windtrainer please let me know and I'll bring one along for you to use.

On Saturday morning we have another Mt Coot-tha trail run starting from 6am at the Summit Restaurant carpark. The run will still be on if it is raining and the trails are still safe to run on in the wet.

POOL CLOSURE

The Valley Pool is closing for renovations for the month of July. So from the 6th July until the 2nd August we will be training from the Albany Creek Leisure Centre on Old Northern Road. To allow more options for those wanting to continue with the swim training we will have 4 evening sessions Monday-Thursday available from 6:15pm. For those of you that cannot make it out to Albany Creek I will add a couple of swim sets to the blog each week for you to complete in your own time.

CROC SQUAD DUATHLON

For anyone interested in giving a duathlon a go, we will be out at the Croc Squad duathlon at Nundah Criterium track this Sunday. The cost is $20 and there is a short course available which is made up of 1.2km run, 6km cycle, 3km run, 6km cycle, 50m run.

Training Update 7/06

2010-06-06T20:43:00.001-07:00

NOOSA TRIATHLON

After the debacle last week with entry to the Noosa Triathlon, USM Events are all set to go for tomorrows entries at 9am. Make sure that you have cleared your schedule as the race will sell out very quickly.

TRAINING

Tomorrow's mornings cycle is a group ride starting from UQ. We will be riding as one group over the uni hills and then out towards Sherwood. Our aim tomorrow is to work on our group skills by riding well as a bunch. While the pace will be easy you will need a road bike to stay with the group.

As this weekend is the BTS Avanti Plus cycle camp there will be no Saturday session. In lieu of this session we will be holding a core strength and box session at the Valley Pool at 6pm on Thursday. These sessions are not only great fun but help to build strength and tone all those troublesome areas. Entry is free, just mention that you are attending the BTS boxing session. Boxing equipment is also provided.

If you are looking for something to do in the weekend I suggest getting together with a few other squad members for an easy ride, perhaps around the River Loop. Don't forget to follow this up with coffee and breakfast afterwards!

2010/2011 MEMBERSHIP

Membership is now available for the 2010/2011 season on the website. The cost is $30 for an individual, $50 for a family. BTS membership entitles you to squad discounts, savings at our sponsor stores, massage services at races, $30 off TQ membership and entry into the Noosa campaign to win a $2,500 3-D television from Videopro.

Training Update 31/05

2010-05-30T18:53:00.000-07:00

WINTER'S HERE!

Tomorrow morning's cycle session will be our first session officially in winter. It is great to so many still managing to crawl out of bed in the morning, however the rain scared a few off this past week with only Kristie braving the elements for cycling on Tuesday, followed by Claire on Saturday enjoying a run through the trails of Mt Coot-tha in the fog.

This Saturday we are riding from Avanti Plus in the Valley at 6am. The ride will last around 90 minutes and is a great excuse to enjoy coffee and breakfast in one of the James St cafes afterwards. The ride will be at an easy pace with our focus on riding well as a group and just spending some time in the saddle while enjoying each others company.

If anyone is looking for a great weekend of cycling have a chat to me at training about our upcoming cycling camp. It is a perfect opportunity to get more feedback on your pedaling technique as well as continuing to build your group skills and aerobic fitness.

NOOSA TRIATHLON

For those intending on competing in Noosa at the end of October you will need to enter the event tomorrow as soon as it opens at 9am. The event organisers allowed early entries for those that competed in Mooloolaba so I have no doubt that the remaining spots will fill up very quickly. If you are unsure feel free to have a chat to me about it tonight.

Noosa Winter Festival and Training

2010-05-24T22:05:00.000-07:00

NOOSA WINTER FESTIVAL

It was great to see several members of the squad up at Noosa in the weekend with many completing distances for the first time. Crystal clear conditions in the Noosa 2km swim had Mel Brock finishing with a super quick time of 36 mins 44 secs with Kristie Rickman also doing very well to finish in just over 41 minutes. It was fantastic to see these times stack up against BTS members in the main squad and shows just how far these two have come with their swimming.

In the 1km event Brooke Shaw, Phillip Alexander, Renee Robb, Leah Stangle and Natalie Scott all completed the ocean swim. With all of these guys having recently finished the beginners course, the completion of the 1km swim shows that a trip to the Noosa Triathlon in October is on the cards.

TRAINING UPDATE

Congratulations to everyone for keeping up with the training despite the cooler temperatures of late. If you can keep the motivation up during winter you will find that this will pay dividends by time we reach the spring months. We will try to keep the variety in sessions over winter with the goal to improve your aerobic fitness before the triathlon season starts again.

This weekend we are at Mt Coot-tha for a trail run. The run will last for an hour and is suitable for everyone. The start time for the run is 6:30am at the carpark of The Summit Restaurant at the top of Mt Coot-tha.

Training Update 17/05

2010-05-16T16:41:00.000-07:00

NOOSA WINTER FESTIVAL

This weekend several squad members are participating in the Noosa Winter Festival. The festival runs over 2 days with a combination of swim, cycle and run events on the calendar. If you haven't entered already have a look at the USM Events website for more details.

On the Saturday afternoon we will be having a casual get-together in Noosa at the Noosa Reef Hotel at the top of Noosa Hill. Drinks start at 4pm, all family and friends are welcome.

Good luck to all those that have entered an event, I look forward to seeing you up there.

TRAINING

It sounds like everyone that attended the core/box session on Saturday had a great time though I imagine there were a few sore bodies about yesterday. Training for the next few weeks will focus on building your aerobic capacity so the sessions won't be too intense. Over the winter period the main goal is to build aerobic fitness before we start looking towards events such as the Noosa Triathlon.

On that note, registration for the Noosa Triathlon opens at 9am on the 1st June. It is expected to sell out very quickly so if you are looking at doing the triathlon please note this date in your diary. If you have been thinking about the triathlon but are feeling a bit hesitant please take the opportunity over the next couple of weeks to have a chat with one of the coaches.

END OF SEASON PARTY

Please note that RSVP's and payment for the End of Season party are due by the end of the week.

Training Update 10/05

2010-05-09T22:52:00.000-07:00

This week will have us out and about a bit more on our bikes. Tomorrow morning's cycling session leaves from West End and we will be riding the River Loop as a group. A special mention to Emma and Brooke W for turning up in the rain last week, it's great to see you guys so keen.

On Saturday we will have another group cycle from Avanti Plus in the Valley. The ride will go for approximately 90 minutes starting at 6:30am. Weekend rides are always a great excuse to relax with a coffee afterwards so hopefully people can stick around for a while.

I was told last week that coach Brad has been hitting the tumble turns on Friday mornings. This is a great skill to have and something that many triathletes ignore. I will certainly be keeping my eyes peeled on Monday nights for some tumble turning within the squad.

END OF SEASON PARTY

The End of Season Party is on the 29th May with brunch at 10am at the Allan Border Fields Pavillion in Ascot. This is a must attend event and a fantastic opportunity to meet some other squad members.

The day will begin with a buffet breakfast where we will have awards and an end of season presentation. This will then be followed by a trip to the races where you can be sure members of BTS will be kicking up their heels. The cost of the brunch is $38, payable to Suz or Mark or directly into account Brisbane Triathlon Squad, bsb 633 000, a/c 13919 7495.

I hope to see you all there!

BTS AVANTI PLUS CYCLE CAMP

Over the long weekend starting the 11th June we are holding a 3 day cycling camp in Kingscliff. These camps are a great way to work on your cycling skills, meet some new people and have a weekend away from home. Check out the website at http://www.brisbanetrisquad.com.au/cycling%20camp.php for more information.

New BTS Sponsor!

2010-04-26T16:44:00.000-07:00

AVANTI PLUS THE VALLEY

BTS has secured a new sponsor and they are offering BTS members some great savings. Avanti Plus on McLachlan Street in the Valley is owned and managed by Matt Hopper a former professional triathlete. Matt is looking forward to working closely with BTS to provide our athletes with first class bike products and service.

For those looking at a new bike Matt has offered 15% off all bikes and products to BTS athletes. In addition Matt will provide a starter kit of products valued at $650 for only $450. To take advantage of these great savings head into Avanti Plus The Valley and show your BTS membership card.

TRAINING

Last weekend saw a small group brave the waters of the South Bank pool for an aquathon with our local running guru and owner of Active Stride Robson Bond. I am told that the water wasn't too bad so it is good to see that winter hasn't quite hit us yet.

While it was a bit chillier this morning, everyone soon warmed up cycling from West End. It was great to see everyone feeling a bit more comfortable riding in a pace line and I am looking forward to the group tackling the River Loop next week.

Running wise, Ray will be taking the group for another strength session tomorrow morning from Herston. Please note that from next week the Wednesday run sessions will start from 5:45am and meet at Active Stride on Grey Street in South Bank.

For the weekend's session we are at New Farm Park again for another aerobic run mixed with some core conditioning.

TOUR DE TRI

Starting at 12pm this Sunday is the Tour de Tri - 24 hour triathlon. This is a fantastic and very laid back event and there is still time to put together a team to enter. I highly recommend the event and it is suitable for all abilities plus it is great fun camping out overnight and is almost surreal watching all these crazy triathletes swimming, cycling and running around at 3am.

Training Update 12/04

2010-04-11T20:57:00.000-07:00

What a fantastic day out at Suttons Beach on Saturday! The conditions were the best I think I have ever seen them so ideal for our first ocean swim session. Congratulations to everyone who came out on Saturday especially those who don't have much experience swimming in the open water.

Training this weekend will be an aerobic run starting from New Farm park. We will be heading out along the river and it is a great way to start your weekend off. All abilities are welcome.

Please note that the Monday swim session has a change in time from next week to 6pm.

BTS Beginners Kicks Off!

2010-04-06T18:31:00.000-07:00

What a great start to BTS' new year round beginner squad. It's been great to see some old faces as well as some new ones over the last couple of days.

Training so far has taken us into the hills where we are working on building strength. To give us something to work towards we will be cycling up Mt Coot-tha at the end of June. Until then the cycling sessions will focus on building our strength as well as increasing our skills and confidence on the bike.

This Saturday we are out at Suttons Beach, Redcliffe for an open water session. This session will be run similar to a pool session where we will complete various drills and efforts all designed to improve your swimming in the open water.

UPCOMING EVENTS

For those that enjoy setting themselves a goal or a challenge there are a few events coming up over winter that may interest you. First up we have the Tour de Tri, a 24 hour triathlon in teams. Last year this was a fantastic event with everyone camping overnight next to Lake Kawana. Other events to consider include the Gold Coast Marathon Festival and the Noosa Winter Festival.