Most people find the motivational factor of training in a group of similarly motivated people a real boost to their own training. We offer a range of sessions (detailed below) available to all. Pick and mix the sessions that suit your training goals and aspirations. The sessions are changing a little at the moment, due to a few factors (including covid-19 and the flow on effects). Currently there are the run sessions on a monday and a friday, and on-line bike sessions monday, tuesday and thursday. Saturdays are on hold due to the Dio pool being re-tiled at the moment. Most are doing races on zwift on saturday mornings at the moment.
  • Cycle trainer sessions

    Currently we are running the bike classes through the week on zwift. We have meetups, and there are structured training sessions that you can follow (the intensity is set to your ability automatically), or you can just ride along with the others. Mostly these rides are set to keep everyone together, no matter of ability or how hard you go (as long as you are pedalling), however sometimes Zwift does not work as planned. Still a good way to get a structured workout done! Details on How to join in the zwift sessions are further below.

    Day Detail / focus Where and when
     Monday  Easy to moderate effort ride (zone 1/2) that typically varies between 70and 80 minutes (You can end early if need be!)  Meetup start at 6am- Duration 1.10 to 1:20 typically
    Tuesday Hard interval session. If you want a hard workout – this is the one for you! Primarily a threshold / VO2 max session, with a few sprints now and then! Lung and leg burner Meetup start at 6pm- Duration 1.15hr.
    Thursday A mix of steady (sweetspot) and sprints. Each week will have a slightly different focus (more Meetup start at 6pm- Duration 1.15 to 1hr30min.
  • Run Sessions

    Until around the end of June, the monday and friday sessions are swapped around. They start at the same times (monday at 5;30pm, friday at 6:30am), but monday is the longer/harder session and friday the shorter speed/strength efforts.

    Day Detail / focus Where and when
    Monday Speed/strength and drill session. An easy warm-up (generally longer), followed by some efforts (at your own pace). The efforts are generally short and quite high intensity (if appropriate for you), with good recovery between efforts. This session is to help make you faster! Everyone can do the efforts at their own pace, and there is a re-group through the warm-up and between sets/efforts. The session will incude drills and /or some strength exercises either before or after the main effort set. Easy run to finish. Grand Stand, Domain (off Carlton Gore Rd, City). Session begins at 5.30pm- Duration 50min to 1hr
    Friday Hard session. An easy warm-up, followed by some efforts (at your own pace, appropriate to you). The efforts will be in a circuit, so everyone can do it at their own pace. Easy run to finish. These are usually threshold type efforts. Faster runners generally do more reps, or longer reps, so everyone finishes the main set around the same time. Grand Stand, Domain (off Carlton Gore Rd, City). Session begins at 6.30am- Duration 50min to 1hr
  • Training Costs

    Rate Note
    Wind training $10.00 per session (casual)Concession card (ten sessions) $75.00 Auckland City Tri Club Senior and Junior members receive a subsidy – see ACT website for details)
    Run sessions $5.00 per session (casual) Coached athletes – included in programme fee
    Triathlon brick $20.00 per session ACT Junior member special rates apply. See coach for details.
  • Triathlon Specific Brick

    This session is on hold until around the end of June, as teh pool is under maintenance (being re-tiled). In the mean time, we are doing an on-line bike, usually the trinz races.

    Day Detail / focus Where and when
    Saturday Swim, bike, run (or any combination – depending on the week). Sessions typically include pool swim followed by a wind training bike session and finish with a run session. Focus of the sessions changes through the season – check news/training section, facebook or the Auckland City Tri Club website for further detail each week. Cost is $20 ($10 for one discipline). Discount available for juniors. Diocesan School for Girls, Clyde St, Epsom.(Unless otherwise advised)(Pool and Gym)Swim session begins at 7.15am and windtraining at 8.40am.Generally full session is concludes by 10.45am
  • Zwift training sessions

    At the moment we are running our bike sessions through the week on Zwift (monday, tues, thursday). Most will have the option for a structured work-out. If you want to follow these, let me know and I can make sure you get the sessions file. A few points to note:

    • You will need to follow me (tony ohagan) on zwift, so that I can invite you. Then let me know that you want to be invited.
    • The structured session files need to be saved in your zwift set-up folder (on a laptop or desktop), which is usually in; Documents/zwift/workouts/<#your zwift id folder>. If you have more than one account on your computer, there will be more than one numbered folder in the workouts folder. The folder number corresponds to your zwift id number. I guess save in both if unsure which is yours! Start zwift and login on the lap-top/desktop (dont need to ride, or connect sensors) to get the files loaded into your zwift account.
    • The best way to join in is to get on with time to spare, as there is no dropping in late! After the paired devices screen, you will be on the worlds choice screen. On the top right under upcoming events, there should be the “meetup” listed and “you are going” ticked (you need to accept the invite!). You can optionally go to the world that the sessions is to be run on (listed in the invite). You can it the ride button if you want to ride prior. Usually 5 minutes before the meet-up a “join meet-up” button will appear in the lower left. Hit that and you will go into the meet-up pen (it can sometimes open 10-15min prior).
    • with ~ 5minutes to start time, a blue “join meetup” button will apper at the botton left. It is best to hit this as soon as possible and go to the holding pen. Once in the holding pen, if you are doing the structured workout, hit “e” on the keyboard and choose the custom workout that is for the session. You should then be back at the holding pen and the workout listed on the left. When the Meetup starts you may need to hit a “start workout” button if that appears. Then get pedalling! Pedal as soon as the Meetup ride starts (or just before).
    • Most of the sessions will be “keep group together” which means that as long as you keep pedalling and all internet connections work, you will stay with the group. If you stop pedalling, you will get dropped, and it is very hard to get back on. If you are dropped (more than 5 seconds behind), you can try a hard effort to get back on, but make it a hard effort, or it will not happen.
    • At this point I dont believe there is anyway to start late or catchup if something goes wrong. You can “ride with tony” if you see my name on the select works page, and you will be dropped into where I am riding, but you wont be held within the group (that is up to you!).
    • There is a messenger group for queries as we go, and I will load files in there. Coached athletes can also get the files from a dropbox.

    Saturdays will have the option to do a race. We have been challenged by another squad to a race-off. Sundays long rides will be a group ride, but not a structured workout.

    Schedule:

    Monday: easy ride ~70-80min, 7:05am start. Structures ride option available. Everyone stays together.

    Tuesday: Hard ride ~75min, 6pm start. Structured session. Everyone stays together.

    Thursday: Solid steady with sprints ride ~75-95min, 6pm start. Structured session. Everyone stays together.

    Saturday: Race or time trial. Selected event posted closer to the time (7:30 to 8:30 am start time ideally).

    Sunday: Long ride ~2hr+, 8:05 start. No structured program, but usually a meet-up and ride in groups within the meetup (of similar ability).

    A few (hopefully) helpful references:

    Shane Miller – GPLama does a number of good Youtube videos, including Zwifting: https://www.youtube.com/channel/UCbcwZ8hm18GK6on_S_CgmFA

    Joining meetups: https://support.zwift.com/en_us/meetups-HJP7iUd4r#Joining

    How to join events: https://support.zwift.com/en_us/cycling-events-H1z2AUdEr

    Connecting to Trainingpeaks and Strava: https://support.zwift.com/en_us/linking-zwift-to-another-fitness-platform-SypU0LdVr

     

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