Maximising the benefit from swim training

Welcome to this weeks newsletter

As we all start to up our training ready for race season don't forget that if you want some company you can post on our Facebook page to see if people can join you. Then as we get into race season we would love to know how you are getting on or had got on in your event, you can post pictures or information onto our Facebook group, Twitter, Instagram and Strava.

The Committee meet regularly; if you have any suggestions, comments, concerns or words of praise then please let us know at the email address below or speak to a member of the committee

AVTC care for the welfare of all its members and people can contact Pam, our Welfare Officer, if they have any concerns regarding health and safety, welfare or safe guarding. All communications will be dealt with confidentially. If you wish to contact Pam you can on

If you would like to make some contributions to the letter, then please feel free to send any content you would like adding, or suggestions for future editions to and we will include it in the next update.

The Committee

This week's news, tips and race reports

Maximising the benefit from swim training

At the pool we have two back to back sessions each Thursday, which each have 1 hour of pool time. We, the coaches, would like to build in a dry land warm up into the sessions which would have multiple benefits for you the members.

Firstly, more swim time. We want to start the session 10min earlier (6:50pm or 7:50pm) in the seated area next to the pool. This would be a coach-lead dry land warm up. On the hour, you will be warmed and ready to start the main set in the pool (no need to start easy once in the water).

Secondly, to practise for when there is no wet warm up option. At the majority of race you are not given the chance to warm up properly in the water before the start, there is often a short acclimatisation section for the open water, but that is not a warm up. You need to do dynamic stretches, warm up the joints and get the heart rate up, so that your body is ready to work hard, before it gets wet. This will give you familiarity with what to do, so it is one less thing to worry about on race day.

The goal of the dry warm up is to get you ready to go hard when you get in the pool, race from the gun. For a trial period we would like you, if you can, to be ready to start at 10min to the hour before your pool session. If you feel more comfortable wearing a t-shirt and shorts over your swimwear whilst at the side of pool this is fine, they can be left neatly on the side during the set (as a club we need to minimise the number of kit bags stacked around the pool area).

If you can't make it 10min early or arrive late, please make sure the coaches know which lane your getting in. You will need to start more gentle in the lane and warm up. Please be considerate and concede places early in the lane to the swimmer already swimming hard.

Bring a friend for free Got a friend who just needs a little nudge to come along to training? Heard someone talking about entering a triathlon but you know they could do with some training buddies? Bring them along to any of our sessions to try. We're more than happy for people to come along and try a couple of sessions before they decide to join, so forward this email onto them and let's encourage more people into the world of triathlon:)

Strava Club

Did you know we have a club group on Strava? By joining the group, you enter the leaderboard as to who is completed what hours of training that week - don't worry, your privacy settings will determine what everyone can see, but the Strava group totals are uploaded to our website so people can see how much we are all training. Check it out! But don't be fooled though, the person with the most training hours doesn't necessarily equate to the person who wins everything...!

This week's training

Monday - 7pm - Run Social - Tilsley Park

Please meet at reception.

Whilst this is not a coached session, it will help develop your running endurance - we take a 10km (ish) route around Abingdon (shorter routes are available, 5km and 7km) and run in ability groups. No-one will be left behind and there is ALWAYS someone to run with. A great way to keep your running up AND have a mini social at the same time. Win Win!

Tuesday - 7-8pm - Strength and Conditioning - Steventon Village Hall

Coach: Ben

Triathletes tend to focus in the sports rather than training for the sport. Adding S&C sessions to your weekly training will benefit you hugely in all three disciplines. S&C training will give you the balance to muscle differences, strengthen tendons and ligaments, tackle flexibility and reduce injuries. The session will be suitable for all from beginner to advanced, with exercises having progressive elements depending on individual proficiency. Please bring a yoga mat or thick towel with you

Thursday - Pool Swim -6:50-8:00pm and 7:50-9:00pm - White Horse Leisure Centre, Abingdon

Coaches: Andy, Matt, Mike

Focus: Catch

£3 payable to coaching staff on poolside, do not pay at reception. Please come along to either the session at 7pm or 8pm, whichever suits you better for a structured swim session that will improve your fitness and technique. If you have them bring along your fins, hand paddles etc. and a drink. Also t-shirt and shorts for dry warm up by the side of the pool.

> See full training schedule on the AVTC website

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