Provisional Program:Participants can choose one of the proposed activities for each session or decide to skip sessions as they wish.
|
Day 1 - |
|
8.00am |
Cycle
from Bonegilla to Mt Beauty 80km (3hours) Medium
Difficulty |
| 10.30am | Cycle from Mongans Bridge to Mt Beauty 25km (1hours) Low Difficulty |
| 1.00pm | Cycle from Mt Beauty to Falls Creek 30km High Difficulty |
| 5.20pm | a)
Recovery Run Ropers Track return 8km + Look-Out walk + Stretching routine
Low Difficulty b) Recovery MTB Ropers Track return 8km + Look-Out walk + Stretching routine Low Difficulty |
| Day 2 - | |
| 7.00am | a) 30 minute walk around Falls Creek Resort area Low Difficulty |
| 9.00am | a)
Run on Tower track along Rocky Valley Dam. 12km Negative Split session Low
Difficulty - HIM run course b) MTB on Tower track along Rocky Valley Dam. 12k. Low Difficulty |
| 12.00pm | a) Open Water Swim. (wetsuit recommended) Low Difficulty - HIM swim course |
| 3.00pm | a)
MTB on Mt. McKay road loop, 13km. Medium
Difficulty b) Road Bike Falls Creek to Bogong Village return 32km High Difficulty c) Road Bike Bogong High Plains - Falls Creek. (2 x 20km loop) Low Difficulty - HIM bike course |
| 4.30pm | Cool down – cool water pool Village gate |
| 5.20pm | a)
Recovery Run Ropers Track return 8km + Look-Out walk + Stretching routine
Low Difficulty b) Recovery MTB Ropers Track return 8km + Look-Out walk + Stretching routine Low Difficulty |
| Day 3 - | |
| 7.00am | a) 30 minute walk around Falls Creek Resort area Low Difficulty |
| 9.00am | a)
LSD Run to Langford Gap & along the Langford Aqueduct track. 20km return.
Medium Difficulty
b) Reps of 400m along the Langford Aqueduct. about 12km. Medium Difficulty c) MTB along the Langford Aqueduct. (12km or 20km) Low Difficulty |
| 12.00pm | a) Open Water Swim. (wetsuit recommended) Low Difficulty - HIM swim course |
| 3.00pm | a)
MTB Falls Creek to Howman Gap via road 24 and back on road. High
Difficulty b) Road Bike Falls Creek to Howman’s Gap and return (12km) Medium Difficulty c) Brick session. 20km loop Road Bike on Bogong High Plains followed by 5km Run on Tower track along Rocky Valley Dam. Medium Difficulty - HIM bike & run course |
| 4.30pm | Cool down – cool water pool Village gate |
| 5.20pm | a)
Recovery Run Ropers Track return 8km + Look-Out walk + Stretching routine
Low Difficulty b) Recovery MTB Ropers Track return 8km + Look-Out walk + Stretching routine Low Difficulty |
| Day 4 - | |
| 7.00am | a) 30 minute walk around Falls Creek Resort area Low Difficulty |
| 9.00am | a)
LSD
run/walk From Langford Gap to Cope Hut, Wallace Hat and return. 11km Low
Difficulty |
| 12.00pm | a) Open Water Swim. (wetsuit recommended) Low Difficulty - HIM swim course |
| 2:00pm | a) Road Bike Falls Creek to Mt Beauty 30km Low Difficulty |
| 3.00pm | a) Swim Mt. Beauty Pool (Pool entry fee required) Low Difficulty |
| 5.20pm | a)
Recovery Run Ropers Track return 8km + Look-Out walk + Stretching routine
Low Difficulty b) Recovery MTB Ropers Track return 8km + Look-Out walk + Stretching routine Low Difficulty |
| Day 5 - | |
| 7.00am | a) 30 minute walk around Falls Creek Resort area Low Difficulty |
| 2:00pm | a)
Road Bike – Falls Creek to Mt Beauty 30km Low
Difficulty b) Road Bike – Falls Creek to Mt Beauty to Bonegilla 110km High Difficulty |