Hell Week has been a tradition over Christmas for a number of years and this year is no different apart from there being 8 days instead of 7! With many new athletes and some big races ahead, we hope you are ready to get in on for the next instalment of Hell Week.
What is this Hell Week you speak of?
Hell week is about completing as much training as you can during the week. (Keeping in mind your current level of training, fitness, etc). Sessions are not compulsory but it is a chance to challenge yourself above and beyond what you normally do in a week. It will add a great spike to your training (similar to our training camps) before you have a few days off over New Year and are then ready to race in 2016.
What’s the punishment?
There is a Ride, Run and Swim programmed every day for 8, yes 8 days. It is expected all athletes that attend are competent to ride/run/swim by themselves and in groups – coaches will be in attendance at most sessions but they are not specifically coached sessions. But remember Hell Week is based on VOLUME training – and not INTENSITY, so keep this in mind when starting out on Day 1 that there are 7 more days to go! Consistency is the key! Below is a GUIDELINE of distances athletes can try and complete during the week based on their training level.
| Level | Ride | Run off bike OR Run lunch/arvo | Swim | |
| Fun/Beginner | 30-40km |
2km |
3-4km |
2-500m |
| Sprint | 50-60km |
3km |
5km |
500m |
| Beginner Olympic | 50-60km |
3-4km |
5-6km |
500-1km |
| Intermediate Olympic | 70-80km |
3-5km |
5-7km |
500-1km |
| First Time Half IM | 70-80km |
3-5km |
5km |
1km |
| Intermediate Half IM | 80-90km |
5km |
7-9km |
1-1.5km |
| First Time Ironman | 100km |
5km |
5-7km |
1-1.5km |
| Intermediate Ironman | 100km |
5-6km |
7-8km |
1.5-2km |
Please seek coach’s advice where necessary – particularly if you are managing or coming back from injury, or new to training. Advanced and personalised athletes check your programs as distances may vary.
Other Information
- Open to all Tri Alliance Athletes – including Annual and Social members.
- If you have friends or family who would like to join in, ensure they become an Annual Member to be able to participate. They receive plenty of other benefits too!
- Please keep an eye on our official Hell Week 2015 Facebook Page for any changes to session days/times due to weather or other factors. Details should only change due to any adverse weather conditions, but please ensure you keep up to date.
- Please also note that TA HQ will be CLOSED from Friday 18th Dec, returning Monday 4th January 2016.
- If in doubt – seek Coaches advice!
SESSION DETAILS
Rides:
- Don’t be late – as the rides won’t wait for any late comers. Feel free to start earlier and meet at our times/locations on the way if you need to get away early.
- Ensure you have 2 x tubes, levers, air/canisters and sufficient nutrition and hydration for the duration of the ride.
- All athletes are REQUIRED to wear Tri Alliance Cycling Gear. Make sure you get your hands on some if you don’t have any or need more. 🙂
- Dress appropriately for the weather. Melbourne can produce anything – so make sure you always check the weather forecast and radar before you head out the door.
- There will be various coaches joining in on the rides over the week however they are not specifically coached sessions. They are organised group rides only.
- Athletes are encouraged to group with riders of similar levels/abilities to ensure a safe (and enjoyable) ride.
- Familiarise yourself with our Bike Road Rules and Safety and Cycling Etiquette.
- You are expected to know and obey all road rules. Any athlete not respecting these will face the wrath of the Hell Week Committee – be warned!
Runs:
- There are two alternatives, to either complete a shorter run off the bike (come prepared to the ride with your run gear) OR run at lunchtime or later in the day.
- There are no scheduled run sessions during the day, so be disciplined to try and fit them into your day.
Swims:
- Will be at Elwood Beach apart from the final day at St Kilda Beach.
- Some of the swims are during the day (public holidays/weekends) which will be after your ride/run, and work days we have organised evening swims.
- Please ensure you arrive PRIOR to the start time so you are in your wetsuit and ready to swim when we are due to start.
- Feel free to bring post training food to share – anything Christmasy will go down a treat!
MEETING POINTS
Elwood Beach: Meet near the Elwood Lifesaving Club. Parking restrictions apply after 8am. If you are a member of ELSC you can get a parking permit – so why wouldn’t you!
StKilda Beach: Meet out the front of West Beach Bathers Pavillion. Check parking restrictions. Port Philip Permits can be used on Pier road – check though your own permit.
JOIN OUR FACEBOOK GROUP for full session details.
