Training Sessions
Click HERE for a map of the Training Venues
See below for a description of the Training Sessions
| Day | Time | Session | Coach | Session Fee(pay to coach on duty) | Venue |
| Monday | 5.45pm | Novice Run | Mike | Novice Course | Various |
| 7.00 pm | Squad Swim | Rob / Mike / Pip / Christina | $ 7 | Challenge Pool | |
| Tuesday | 5.40 am | Squad Swim | Rob / Pip / Christina | $ 10 | Challenge Pool |
| 6.40 am | Squad Swim | Rob / Pip / Christina | $10 | Challenge Pool | |
| 12.00 pm | Lunch Swim | Rob / Jade | $ 10 | Challenge Pool | |
| 4.15pm | TRYSTAR | Christi | TRYSTAR PROGRAM | Various | |
| 5.45 pm | LSD Run | Rob | Nil | Matilda Bay | |
| 7.00 pm | Novice Swim | Mike | Novice Course | Challenge Pool | |
| Wednesday | 6.00am | Novice Cycle | Christina | Novice Course | Various (Meet at Challenge) |
| 7.00 pm | Squad Swim | Rob / Mike / Pip / Christina | $ 7 | Challenge Pool | |
| Thursday | 5.45 am Group 1
6.00 am Group 2 |
Group Cycle | Rob | Nil | Leave from Challenge Stadium |
| 12.00 pm | Lunch Swim | Rob / Jade | $10 | Challenge PoolNo Session Jan 26 | |
| 6.00 pm | Run (Intervals) | Rob | $ 7 | Reabold Hill (Feb 9 and 23) Kings Park (Feb 16) STC Cup (March 1) |
|
| 7.00 pm | Novice Swim | Anna | Novice Course | Challenge Pool
Commences Feb 2 |
|
| Friday | 6.00am | Novice Run | Jade | Novice Course | Various |
| 5.40 am | Squad Swim | Rob / Pip / Christina | $ 10 | Challenge Pool | |
| 6.40 am | Squad Swim | Rob / Pip / Chistina | $ 10 | Challenge Pool | |
| Saturday | 6.30 am | Brick Session | Rob / Mark / Mike | $ 7 | City Beach Feb 4 and 18 |
| 7.00 am | Novice Brick | Anna / Jade | Novice Course | Various | |
| 8.30 am | Open Water Swim | Mark / Mike / Rob | $7 | City Beach Feb 4 and 18 | |
| 3.45pm | Squad Swim | Mark / Rob/ Mike | $ 7 | Challenge Pool Feb 11 and 25 | |
| Sunday | 6.30 am | STC Group Cycle (River or Hills) | Various | Nil | Belltower |
NB: You must be a competitive STC club member to participate in our training sessions.
Session Description
STC Swim Squads
Triathletes and swimmers of all abilities. We generally have 4-6 lanes with squad size ranging from 20 to 40 swimmers.
Venue: Challenge Stadium 8 lane pool
Time: Mon and Wed 7pm. Sat 3.45pm (various weeks)
Cost: Coaching Fee $7
Coach: Rob, Mike, Pip
The following squad are generally smaller typically having 2 lanes with a smaller squad size.
Venue: Challenge Stadium (generally indoors; check white board on entering pool area)
Time: Tue 6.00 am and Fri 6.30am
Cost: Coaching Fee $10
Coach: Rob / Pip
Lunch Time Swim Sessions
This group is focused on technique development and fitness in swimming. Small group sizes (5-10) allow more individual attention.
Venue: Challenge Stadium (check notice board for pool details)
Time: Tuesday and Thursday 12.00 pm
Cost: Coaching Fee $10
Coach: Rob / Mike
Open Water Swim
This session will focus on the skills of open water swimming which is a vital aspect of all triathlon races. Complete this session on a regular basis to be swim ready for the triathlon season.
Venue: City Beach
Time: Saturday 8.30am (Various Weekends)
Cost: $7 STC Members
Tuesday LSD (long slow distance) Run
Although there are a number of athletes training for the longer distance triathlons (Ironman and Half Ironman), this session is designed for anyone who wants to increase their running endurance capacity. The group will begin together but will split into a number of smaller groups depending on running speed and distance. You will be encouraged to run at your own pace and for a distance that suits your needs.
Venue: Matilda Bay.
Time: Tuesday 5.45pm
Cost: Nil
Thursday Cycle
This is aimed at the intermediate level. So if you are new to cycling or not confident at cycling in a group, feel free to come along. Estimated speed is 27-30 kph. Aim to return to the Challenge Stadium area by 7 to 7.15am.
Venue: Challenge Stadium.
Time: 6.00 am
Cost: Nil (Strictly Members Only)
Coach: Various
Thursday Running Intervals
This interval session is aimed at improving your running speed over short to medium distances. A series of warm up running drills will focus on improving your running technique. Various distances and terrains.
Venue: WA Athletics Stadium (Entry $3)
Time: Thursday 6.00pm
Cost: Coaching Fee $7
Coach: Rob
Saturday Brick
Various combinations of cycling and running. This session caters for all abilities and is aimed at improving your transitions (changing from cycling to running) and utilises transition racks similar to a race situation.
Venue: Various
Time: Saturday 6.30am
Cost: $7 STC Members
Sunday Long Cycle
This session will meet as a group at the Belltower but will vary on length depending on cycling fitness and experience. After a combined start, the group generally splits into 2 to 3 packs based on cycling speed.
Venue: Belltower
Time: Summer 6.30am / Winter 7.00am
Cost: Nil
Novice Course
This is a 10-week course (January 21 to March 30) aimed at improving your overall ability to compete in Triathlon. Some of you may simply need to improve your fitness while others may be looking to hone some specific triathlon skills. The aim of this course is for beginner or novice athletes, therefore there is no set minimum fitness level for participation. All sessions will be in a controlled environment, which means that you can go at your own pace and will never be too far from “base”.
The course generally consists of up to 4 sessions per week. If you are interested in participating in the next course to be run early in 2012, please see details on our homepage or contact Rob on 0419 107 932 or robsuriano@westnet.com.au
