Hell Week Challenge Dec 2012

HELL WEEK CHALLENGE
SAT 22 – SAT 29 DEC 2012

The much anticipated Hell Week has been a tradition over Christmas for a number of years and this year it is back with a vengeance! With more athletes, more coaches and some big races ahead, we hope you are ready to take on our Hell Week Challenge!

What is this Hell Week you speak of?
Hell week is about completing as much training as you can during the week between Christmas and New Year. (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 normal 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 be ready and raring to go in 2013!
Click here to recap the 2009 Hell Week in the perspective of one athlete and draw some inspiration!

What’s the punishment?
There is a Ride, Run and Swim programmed every day for 7 days. Coaches will be in attendance and will organise the groups, but it is expected all athletes that attend are competent to ride/run/swim by themselves.  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 6 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. Please seek coach’s advice where necessary – particularly if you are managing or coming back from injury, or new to training.

Other Information

• If you currently train on one of our Social Programs – you can attend as many sessions as you like over this time.
• Please keep an eye on our facebook page for any changes to session days/times due to weather or other. 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 Monday 17 Dec, returning Wednesday 2 January 2013.
• 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. There will be NO food stops.
• 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.
• Familiarise yourself with our Bike Road Rules and Safety and Cycling Etiquette
• 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.

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, so be disciplined to try and fit them into your day.

Swims:

• Will alternate between swimming at Elwood Beach, StKilda Beach and Sandringham Beach. This allows some variation in conditions/venues and help familiarise and practise swimming at our next Gatorade/Active Feet Race venues.
• Some of the swims are during the day (public holidays/weekends) which will be after your ride/run, and work days we will 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 and earn big brownie points! 

MEETING POINTS 
Elwood Beach: Meet near the Elwood Lifesaving Club. Parking restrictions apply after 8am. There are a small amount of free car parks down the side street OR parking across the road in side streets. 
StKilda Beach: Meet out the front of West Beach Bathers Pavillion. Check parking restrictions. 
Sandringham Beach: Jetty Road Sandringham. Turn into Jetty Road just after Sandringham Football Club (if coming from the city). Meet in carpark and then head down to the beach. Bring coins for parking.

HAPPY AND SAFE TRAINING! 
Team Tri Alliance