KINGSTON Junior Triathlon Academy Weekly Timetable

Starting 28th January – 5th April 2019 (10 weeks)

FUN and FITNESS SQUAD  (5 – 17 YEARS)

DAYTIMELOCATIONSESSIONWHAT’S INVOLVEDEQUIPMENT REQUIRED
MONDAY4:00pm - 5:00pmRon Beaton Park TorquaySWIM / RUN AquathlonOpen water/beach run skills and games.Swimmers, goggles, run shoes, towel, water bottle
THURSDAY4:00pm - 5:00pmSt James School Campus, UrraweenBIKE Tri Transition skillsTriathlon specific games relating to mounting, dismounting and transitions.Bike, helmet, run shoes, water bottle

Development Squad  (7 – 17 YEARS)

DAYMONDAY PMTUESDAY PMWEDNESDAY PMTHURSDAY AMTHURSDAY PM
TIME

4:00pm - 5:00pm

4:00pm - 5:00pm

3:40pm - 5:00pm

5:30am - 6:30am

4:00pm - 5:00pm

LOCATION

Ron Beaton Park Torquay

Meet @ Aldi Carpark Pialba

Hervey Bay Aquatic Centre

Airport Industrial Estate

St James School Campus

SESSION
SWIM/RUN Aquathlon
RUN Strength
SWIM Core and Strength
BIKE Road Skills
BIKE Tri Transition skills
WHAT’S INVOLVED

Open Water Aquathlon specific skill development.Aerobic and drills to start and then hill/strength intervals.Body weight exercises. (3:40pm - 4:00pm).Freestyle drills and technique.Effectively changing gears, riding in a pack, hand signals, road awareness.Triathlon specific games relating to mounting, dismounting and transitions.
EQUIPMENT NEEDED

Swimmers, goggles, run shoeswater bottle, towelRunning gear, water bottleSwimmers, goggles, towel, water bottleMust have a Road/Tri bike for this session, helmet, water bottleBike, helmet, run shoes, water bottle.

Performance Squad  (10 – 17 YEARS)

MONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAY
MORNING

5:30am - 7:00am

5:00am - 6:30am

5:00am - 6:30am

5:00am - 6:30am

5:30am - 7:00am

LOCATION

Hervey Bay Aquatic Centre

Pier St Carpark Urangan

Ron Beaton Park Torquay

Enzo’s carpark

TBC week of the session.

SESSION
SWIM Endurance
BIKE Intervals
SWIM Open water
BIKE AEROBIC Skills and speed
Different focus session each week
SPECIAL NOTE

10 - 12 YRS
FINISH 6.30am
13 - 17 YRS ONLY--Performance only squad
WHAT’S INVOLVED

Pool session with a focus on building swim endurance and strength.Cycling specific intervals and pack riding.Beach session working on specific OWS skills such as sighting, ins and outs.Aerobic and then specific group riding and race specific efforts.Session will change weekly performance squad will be notified during the week.
EQUIPMENT REQUIRED

Swimmers, goggles, water bottle, towelBike, clip in shoes, water bottle, helmet, spare tubes and repair kitSwimmers or Tri suit, goggles - spare goggles, towel, water bottleBike, clip in shoes, water bottle, helmet, spare tubes and repair kitTBC week of the session.
AFTERNOON

4:00pm - 5:00pm

4:00pm - 5:00pm

3:40pm - 5:00pm

5:15pm - 6:15pm

5:30am - 7:00am

LOCATION

Ron Beaton Park Torquay

Meet @ Aldi Carpark Pialba

Hervey Bay Aquatic Centre

St James School Oval

SESSION
SWIM/RUN Aquathlon
RUN Strength
SWIM Technique
RUN Track Intervals
SWIM
WHAT’S INVOLVED

Open Water Aquathlon specific skill developmentAerobic and drills to start and then hill/strength intervals.Core strength, activation exercises then Freestyle technique specific correction and drills.Run technique drills and specific track intervals.Endurance
EQUIPMENT REQUIRED

Tri Suit, goggles, swim cap, shoes with quick ties, towel, water bottle.Running gear, water bottleSwimmers, towel, goggles, water bottle, foam rollerRun gear, water bottle

Term Details

Selection for squad by interview with Parent, Junior and Coach.

KINGSTON Beginners Triathlon Program

Starting 30th January (10 weeks)

Beginners  Triathlon Program  (Wednesdays 5.30pm – 6.30pm)

10 WEEKSSESSIONLOCATIONWHAT’S INVOLVEDEQUIPMENT REQUIRED
WEEK_1Introduction and Triathlon swim techniqueHervey Bay Aquatic CentreSession will focus on what we will be going over in the 10 weeks, Triathlon Intro and then Swim Technique.Swimmers, Goggles, water bottle, towel (notebook if you feel like taking notes)
WEEK_2Bike skills, and triathlon transition skills and rulesSt James School OvalThis will go over Triathlon bike skills in a safe environment, turning, mounting dismounting and transition practice.Bike, helmet, shoes, water bottle, towel
WEEK_3Open water Triathlon swimmingRon Beaton Park TorquaySwimming efficiently and comfortably in the open water and transitioning from swim to run out of the water.Swimmers or Tri suit, goggles - spare goggles, towel, water bottle
WEEK_4MINI TRI (Brick of Swim - Bike - Run)Ron Beaton Park TorquayThis session will be a sequence of mini Tri’s focusing on getting comfortable from swim to bike and bike to run.Bike, shoes, water bottle, helmet, Swim gear/tri suit or what you will wear in a triathlon.
WEEK_5Run sessionSt James School OvalRun technique drills and specific track intervals.Run gear, water bottle
WEEK_6Bike skills, and Triathlon TransitionSt James School OvalTaking our transition session from week 2 a little further and working on transitions under pressure.Bike, helmet, shoes, water bottle, towel
WEEK_7Aerobic Run/ Triathlon NutritionBmee Allied Health Office Madsen MedicalStarting with an aerobic run we finish the last half of the session with a discussion and slideshow on Nutrition in Triathlon. What to do and what not to do!Run gear, towel, drink bottle, something to take notes with.
WEEK_8MINI TRI 2 (Brick of Swim - Bike - Run)Ron Beaton Park TorquayThis session take our brick work a little further than we did in week 4Bike, shoes, water bottle, helmet, Swim gear/tri suit or what you will wear in a triathlon.
WEEK_9Freestyle Swim Technique and analysisHervey Bay Aquatic CentreGo in depth into the Freestlye stroke. Analysing and videoing each individual technique with drills to correct and improveSwim gear, water bottle, towel
WEEK_10Open Water Triathlon Swimming and Bay Break questions and answersRon Beaton Park TorquayA little open water swim session with some efforts in and out of the water then a discussion about Bay break on the weekend.Swimmers/Tri suit, goggles/spare goggles, towel, drink bottle

What’s Involved: 10 x Coached sessions to successfully complete your first Triathlon @ BayBreak Multisport Festival

COST: $120 (Maximum of 15 participants)

FREE: A Eight week Triathlon Australia membership which covers insurance for the duration of the program – Valued at $20

Adult Coached Sessions

TIMELOCATIONSESSIONWHAT’S INVOLVEDEQUIPMENT REQUIRED
MONDAY5:30am - 7:00amHervey Bay Aquatic CentreSWIM EndurancePool session with a focus on building swim endurance and strength.Swimmers, goggles, run shoes, towel, water bottle
TUESDAY4:00pm - 5:00pmMeet @ Aldi Carpark PialbaRUN StrengthAerobic and drills to start and then hill/strength intervals.Running gear, water bottle
WEDNESDAY5.30am - 6.30amRon Beaton Park TorquaySWIM Open waterBeach session working on specific OWS skills such as sighting, in’s and outs.Swimmers or Tri suit, goggles - spare goggles, towel, water bottle
THURSDAY AM5.00am - 6:30amEnzo’s carparkBIKE AEROBIC Skills and speedAerobic and then specific group riding and race specific efforts.Bike, clip in shoes, water bottle, helmet, spare tubes and repair kit
THURSDAY PM5:15pm - 6:15pmSt James School OvalRUN Track IntervalsRun technique drills and specific track intervals.Run gear, water bottle
FRIDAY12:00pm - 1:00pmHervey Bay Aquatic CentreSWIM TechniqueFreestyle technique focus.Swimmers, goggles, water bottle, towel

Term lock in price:

  • Bmee Members $10
  • Non members $12
  • Training Peaks Program participants $8

Casual session:

  • Bmee Members $12 
  • Non members $14