Saturday Long Ride – Elwood Beach (Strength/Endurance/Speed Phase)

Spring is here, and so is our next phase of training…Strength, Endurance, and Speed.

With race season on the horizon, this month’s Saturday rides are designed to build muscular strength, aerobic endurance and introduce speed/threshold efforts to sharpen performance.

Whether you’re climbing toward strength gains, holding tempo for endurance, or punching through threshold sets, this ride has purpose for every athlete.

Session Details:
🕡 6:30 AM departure from Elwood Beach
🚴‍♀️ Ride in ability groups and follow your program for specific sets, efforts, and distance
🏞️ Include hills where possible to build strength (e.g., Two Bays, Olivers Hill, Canadian Bay)
📍 Turnaround options: Mordialloc, Station Street, Frankston, Safety Beach – depending on your program and goals

Athlete Focus by Level:

• Short Course: Threshold efforts and speed development

• Long Course: Sustained endurance riding with integrated threshold work

• Beginners: Continue building base fitness, skills, and confidence in group riding

What to Bring:
✔️ Nutrition and hydration for your programmed distance
✔️ Lights, spares, money, and mobile phone
✔️ Weather-appropriate layers
✔️ Tri-Alliance cycling kit is mandatory for visibility and safety

Important Notes:

• Ride smart and safe – stay in your groups and look after each other

• Hills are encouraged where programmed – speak to your coach about route options

• Check the newsletter and your training plan each week for tailored session details

• Athletes must check in on arrival

• You are responsible for all personal belongings during the session

Let’s take that winter base and turn it into Spring power.

Every pedal stroke has a purpose.

See you out there! 💪🟡🔵