TRAINING

WEEKLY TRAINING SCHEDULE

Day	Session	Time	Location
Mon	Pool Swim	7pm	Middlemoor
Tue	Pool Turbo/Circuits	7pm	University Of Exeter
Wed	Run (SWRR)	7pm	Exeter Arena
Thu	Pool Swim	8pm	Middlemoor
Fri	Run	6pm	Exeter Arena
Sun	Bike (Hill Climbs TT)	9.30am	Starcross*

* Note hill climbs only first sunday of the month

MONDAY SEA SWIMS (Summer Only)
Openwater swim training is held every Monday evening at Dawlish Warren from 6th June (2011) to the end of September. Members meet in the Car Park at the bottom of Beach Road. There you will register,pay and you will be given a wristband for your safety. Hand this back in to a member who will be collecting wristbands by the sea wall as you finish the session.

Swimmers have a choice of two or three groups led by experienced sea swimmers and followed by lifeguards from the surf club on rescue boards. The more experienced group usually swim 2000-2500 metres. Less proficient swimmers do about half that distance. For the first few weeks there will be a beginners group with a coach doing specific skills, to enable athletes to become comfortable with open water swimming. Groups will be led by a one or two leaders, who will be in red swim hats and can swim for free. Please see the lead coach if you wish to be a group leader.

The sea swim starts at 7pm. If you arrive 10-15 minutes before hand, that will give you enough time to change into your wetsuit and register before the start of the session.

Cost is £2 for club members, if you are not a member and wish to join our open water sea swims, the cost is £3. Non-members can swim on up to two occassions as a trial before joining our club. Visiting members to the area from other triathlon clubs are welcome.

For any sea swim enquires please contact Roger Brewer.

MONDAY INDOOR POOL SWIM (All Year Round)
Indoor pool swim sessions take place at Middlemoor on Mondays 7-8pm and/or 8-9pm (7pm session only during July and August), and cost £2 per session. Swimmers should be ETC members, and obtain an application form (available from Karen, swim coach, karengutans@orange.net) before coming to these sessions. Once the application form is processed a sports pass will be provided, which will enable entry to the pool. Swimmers must bring a drink, and if you have them a kickboard, pullbuoy, fins and paddles.

During these sessions, between the months of March and May, a timed swim for 20 mins is recorded, which is known as a T20. Swimmers swim at their maximum consistent pace, to see how many lengths can be achieved in that time. All swimmers will need to do a T20. The result enables the coach to place swimmers in the correct lane, and the time given will be used as the aerobic threshold training time (AT), which is needed for the remaining training cycles.

T20 times 2011
T20 times 2010

Split times will be available shortly.

TUESDAY OUTDOOR POOL SWIM (Summer Only)
Lengths Swimming for Competent Swimmers. Starting Tuesday 3 May, 7.30-8.30pm, at Exeter University's Outdoor Pool, Cornwall House. These sessions will run throughout the summer (20 wks). They are organised by Exeter University, open to all competent swimmers, and will be coached by Exeter Tri Club's swim coach, Karen. Cost £2.50 per session, or £18 if you get Monthly Sports Park Membership - all payable to Exeter University. Sports Park Membership details and Pool Timetable available on request from karengutans@orange.net.

TUESDAY TURBO/CIRCUITS (Winter Only)
Every Tuesday throughout the winter there will two types of indoor training sessions on alternate weeks. One week will involve your own bike and a turbo trainer for indoor cycling. Tne following week will be a circuit training session. So even if you dont have a turbo this will be a good opportunity to get an extra training session to improve your core and strengthen ready for next season. Meet at Exeter College from 7-8.30pm.(See 'Winter Training' on the forum for more details on how to get there etc) For the Turbo sessions, you will need to bring 2 towels. One to put on the floor under turbo and one to wipe yourself down with. Make sure your bike and turbo are in good working order, and bring a drink and warm clothing to change into. These Sessions cost £2.

View Turbo Sessions - December 2011
View Turbo Sessions - January 2012
View Turbo Sessions - February 2012
View Turbo Sessions - March 2012

WEDNESDAY EVENING RUN (SWRR - All year around)
Club members are encouraged to join the South West Road Runners and to turn up for their Wednesday Club Night for either a coached track speed endurance sessions or to go out in one of several groups that run around Exeter. There are usually five groups to choose from which cover a variety of distances and speeds. In summer the light evening allow runs over the hills and paths to the north of Exeter, while in the winter months running is restricted to within the lit area of the city.

THURSDAY EVENING BIKE RIDES (Spring and Summer Only)
These cycle sessions run from the New Year to the end of October and start from County Hall, Exeter. During the dark months at the start of the year the group uses a circuit around the quiet roads in the Sowton Industrial Estate. This has a two mile circuit which has a number of hills and technical descents and corners and is ideal for speed-endurance training and bike handling skills for all standards of rider.

Once the evenings get lighter, the group ride 20-25 mile routes around East Devon. These rides usually start out as a group warm-up followed by a series of intervals interspersed with group riding.

THURSDAY INDOOR POOL SWIM (All Year Round)
Indoor pool swim sessions take place at Middlemoor on Thursdays 8-9pm, and cost £2 per session. Swimmers should be ETC members, and obtain an application form (available from Karen, swim coach, karengutans@orange.net) before coming to these sessions. Once the application form is processed a sports pass will be provided, which will enable entry to the pool. Swimmers must bring a drink, and if you have them a kickboard, pullbuoy, fins and paddles.

FRIDAY TRACK SESSIONS (All Year Round)
Held throughout the year, these sessions at Exeter Arena are considered by many as the best track sessions in the Region. Run by two Level III coaches with the help of two other coaches, there are usually between 30 and 40 athletes each Friday night. After a group warm-up the athletes split into two or three groups, each with a coach. In summer the sessions are all based on speed-endurance work, while in winter they focus on endurance-speed or strength endurance.

Specific track sessions are added throughout the year to focus on specific aspects. Rob's turbo/run sessions have gained a certain notoriety in reaching the parts that the usual sessions don't get to!

View Track Sessions - January 2012
View Track Sessions - February 2012
View Track Sessions - March 2012

SUNDAY HILL CLIMB TT (Winter Only) *New*
First sunday of each month throughout the winter, the first one being on Sunday 6th November. Meet at Starcross car park ( by railway station ) with view of leaving at 0930hrs sharp to cycle to the foot of Mamhead, about an easy 20min cycle and warmup. Get ready by the cross roads at the bottom of Mamhead to start at 1000hrs sharp. The ride is up the Mamhead hill and continue along to where the road forks right ( for Exeter ) and finish in the layby just before the bridge over the A380. Meet at the Cafe at the top of the hill to finish ( the grill on the hill ). If the weather conditions are such that to ride up Mamhead would be precarious, then we would still meet at Starcross and do a timed lap around Powderham etc.
The dates for the hill climbs are as follows:

4th December
15th January
12th February
4th March
1st April
6th May
3rd June

WEEKEND ENDURANCE SESSIONS
Long rides and runs are organised on Saturdays and Sundays throughout the winter months, depending on race commitments. These are steady road bike rides, mountain bike rides of off-road runs. These are all aimed at long steady activities with an emphasis on enjoyment and group training. Bike rides are always planned around a good café stop. Using these members can expect to get some good base training and find where all the best coffee/cake shops are around Exeter. Keep an eye out on the forum for these organised runs and rides.

WARM WEATHER TRAINING CAMPS
Every year the club orgainses a trip to Lanzarote's Club La Santa. The triathlon training camp takes place in the spring, in a warm and sunny climate. A programme is made by our coaches for the whole group with all abilities and age groups. Members that sign up will have the chance to be involved and coached in the following activities; Swimming in a 50m Pool, swimming in the sea, cycling across and around the island, mountain biking, track running, running around a lagoon and coastal paths, bike-run brick sessions, and circuit training etc.
Club La Santa 2011 - Report
Club La Santa 2010 - Report
Club La Santa 2009 - Report

JUNIOR SECTION
Are you between the ages of 8 and 16? Can you swim, cycle and run?
Ever thought of having a go at triathlon?
Exeter Tri Club are pleased to announce the creation of our junior section. Juniors will have the opportunity to train on the track on the every Friday at 5pm. We will also be holding some weekend bike skills and run sessions. The sessions will be led by Nik Rorke a qualified teacher and BTF Level 1 Assistant Coach and will be cater for every ability.

To find out whether bikes are required for forthcoming sessions or if you want to find out more please e-mail Nik on swimbikerun@blueyonder.co.uk.