WEEKLY TRANSITION 21ST SEPTEMBER 2026 – SWIM, BIKE, RUN, READ

Recovery Week is where the last block becomes fitness. With some morning sessions deliberately removed, the goal is to absorb the work, arrive fresher and protect the quality of the next build. Do not fill every open space simply because it is there.

Friday 25 September is the AFL Grand Final public holiday. There is no Friday swim scheduled this week, so the holiday does not cancel a session. It does give you useful flexibility: keep the day for recovery, move a programmed session with your coach's guidance, or reshape the weekend if you have plans for Saturday's Grand Final.

Monday, 6.15 pm–7.30 pm: Monday Night Squad Swim, MSAC Outdoor Pool
Tuesday, 6.15 pm–7.30 pm: Wind Trainer, MSAC
Wednesday, 5.45 am–7.00 am: Wednesday Morning Squad Swim, MSAC Outdoor Pool
Thursday, 6.00 pm–7.30 pm: Run Time Trial, Albert Park Lake
Saturday, 6.30 am–9.30 am: Long Course Ride, Elwood Beach
Saturday, 7.00 am–10.00 am: Short Course Ride, Elwood Beach
Sunday, 8.00 am: All-squad Long Run and BBQ Brunch, Elwood

There is no coached Tuesday morning run or Friday morning endurance swim during Recovery Week. Friday is the AFL Grand Final public holiday in Victoria. The Thursday time trial is confirmed on the live timetable. All squad members are invited to Elwood from 8.00 am for one shared long-run morning. The Fairfield session is moving to Elwood so everyone can support Mario’s final big run before Kona and key Melbourne Marathon sessions, then stay for a shared BBQ brunch. Bring your programmed run and something to share afterwards if you can.

Thursday night's run moves to Albert Park Lake for a time trial. This is a controlled benchmark, not a race against the squad. The value is the number you record: a repeatable result that helps you and your coach check current fitness, set realistic training paces and measure progress when the test returns.

Meet at the rotunda opposite the MSAC main entrance, ready to begin the warm-up at 6.00 pm. The time trial uses the Albert Park Lake walking track (approximately 4.7 km) and goes ahead rain, hail or shine. Long Course athletes complete 10 km, Short Course athletes complete 5 km, and new or beginner athletes complete 1–2 km. Bring your watch, run the effort evenly, record your result straight away and complete the cool-down with the group.

A benchmark is useful only when the conditions and execution are repeatable. Start controlled, finish honestly and save the result. The point is not where you rank on Thursday night. The point is having a number you can train from and compare with your next test.

Recovery week is where the last block of work turns into fitness, and it prepares you for the sharper speed and threshold training ahead.

This guide explains what changes in the next phase, why threshold makes every pace below it feel more economical, how to use this week well, and how Short Course, Long Course and newer athletes should progress differently.

All squad members are invited to meet at Elwood from 8.00 am for one shared long-run morning. We are moving the Fairfield run session to Elwood so everyone can support Mario on his final big run before Kona, while Jo and Coach Dan complete key Melbourne Marathon work. Anyone else building towards Melbourne Marathon should bring their programmed run and join the morning.

Run your own prescribed distance and pace, but do it alongside the squad. Afterwards we will gather for a shared BBQ brunch. Bring something to add to the table if you can. It is a chance to support big goals, catch up with squadmates and enjoy the squad culture that makes the hard kilometres better.

While Mario banked 200 km on Saturday, Sonia set a record of her own: 100 km on the bike. It was the longest ride she has ever done. She struggled, kept going and finished with a new personal milestone.

That deserves more than a passing mention. Sonia, the squad sees the work behind it. Congratulations on a very big day.

Photo note: Sonia is second from the left in this squad photo.

Elwood Life Saving Club is opening its doors to the community on Saturday 10 October from 12:00 pm to 4:00 pm. Come along to learn more about lifesaving, watch CPR, oxygen, defibrillator and water-rescue demonstrations, join the beach activities and tour the clubhouse.

The club is also looking for volunteers to help with setup from 11:00 am, the BBQ, demonstrations, beach activities and clubhouse tours. If you can lend a hand, nominate through the Team App event or email the club captain.

A very different swim is coming to Sorrento on Saturday 13 March 2027. Escape from Quarantine begins with a ferry ride and a jump near Quarantine Station, then follows the incoming tide for 6 km back to Sorrento.

The organisers expect the selected tide to make the effort feel closer to a 4–4.5 km swim. That still makes it a meaningful open-water challenge, with navigation, pacing, feeding and the unusual ferry start all part of the day. There are age-group categories plus wetsuit and non-wetsuit divisions, followed by a post-swim celebration.

This is an external event rather than a Tri Alliance programmed session. Entries are due to open in October, so swimmers who are interested have time to discuss the preparation with their coach before committing.

Four days to go. Ballarat hosts the Victorian Sprint Duathlon State Championship on Friday 25 September, with a World Qualification Event and the opening race of the 2026/27 VIC Regional Series also on the program.

Run. Bike. Run. Then tell us how you went. If you are racing, send the squad your distance, result and a photo so we can celebrate it in next week’s edition.

Event image: Ballarat Triathlon Club.

🔥 4 DAYS | Ballarat Duathlon, Victorian State Championships | Friday 25 September
🌋 19 DAYS | IRONMAN World Championship, Kona | Saturday 10 October
🏟️ 20 DAYS | Nike Melbourne Marathon | Sunday 11 October
🌴 41 DAYS | Garmin Noosa Triathlon | Sunday 1 November
⚡ 48 DAYS | IRONMAN 70.3 Melbourne | Sunday 8 November
🏃 62 DAYS | 2XU Wellness Run | Sunday 22 November
🌊 76 DAYS | 2XU Triathlon Series Race 1, Elwood | Sunday 6 December
💪 76 DAYS | IRONMAN Western Australia, Busselton | Sunday 6 December

Pick your start line. Circle it. Tell your coach. Every session between now and race day has a job.

Tell us what you are up to

Send your story, result or photo

Monday, 6.15 pm–7.30 pm: Monday Night Squad Swim, MSAC Outdoor Pool
Tuesday, 6.15 pm–7.30 pm: Wind Trainer, MSAC
Wednesday, 5.45 am–7.00 am: Wednesday Morning Squad Swim, MSAC Outdoor Pool
Thursday, 6.00 pm–7.30 pm: Run Time Trial, Albert Park Lake
Saturday, 6.30 am–9.30 am: Long Course Ride, Elwood Beach
Saturday, 7.00 am–10.00 am: Short Course Ride, Elwood Beach
Sunday, 8.00 am: All-squad Long Run and BBQ Brunch, Elwood