Provisional Session Options : Participants can chose programmed activities or their own training. Each day you will have three main training sessions, two in the morning and one in the afternoon. Activity session options: running, road cycling, mountain biking, open water swimming and kayaking. Participants can choose one of the proposed activities for each session or decide to skip sessions as they wish. The weekend training program includes sport specific sessions for Triathlon, MTB and Multisport events. The aim of these sessions is to prepare participants to be at their best for undertaking an endurance event. These sessions will focus on selecting and finalising clothing, equipment as well as nutrition and hydration during a long self-supported event. The difficulty of the courses and the intensities of the pace will very from low to medium. The MTB sessions will be between 2 and 6 hours. The Multisport program will includes kayak paddle sessions if booked in advanced.
| Friday | |
| 8.00am | Bike: Cycle from Bonegilla to Mt Beauty 80km (3hours) |
| 12.00pm | Bike: Cycle from Mt Beauty to Falls Creek 30km followed by a cool water cool down at the village gate water hole. |
| Recovery: Cool water cool down at the village gate water hole. | |
| 3.00pm | Swim: Open Water Swim in the Rocky Valley Lake (wetsuit recommended). - Falls Creek Half IM swim course |
| 5.00pm | Run: Recovery Run Ropers Track return 8km + Look-Out walk + Stretching routine |
|
Saturday |
|
8.00am |
Run:
Easy
Run along the Village Aqueduct track. 8 km loop. - Falls
Creek Half IM run course. |
| MTB: see the below MTB program. | |
| 9.00am | Bike/Run:
Brick session: bike/run. 54km
Easy Road Bike Bogong
High Plains - Falls Creek. (2 x 27km loop)-
Falls
Creek Half IM bike course
|
| Run: Mt. McKay road loop, 15-20km. | |
| Bike: 80km Road Bike Bogong High Plains - Falls Creek. | |
| 12.00pm | Recovery: Cool water cool down at the village gate water hole. |
| 2.00pm | Swim: Open Water Swim in the Rocky Valley Lake (wetsuit recommended). - Falls Creek Half IM swim course |
| 5.00pm | Run: Recovery Run Ropers Track return 8km + Look-Out walk + Stretching routine |
| 6.00pm | Recovery: Cool water cool down at the village gate water hole. |
| Sunday | |
| 8.00am | MTB: see the below MTB program. |
| Transition Set-up | |
| 9.00am | Triathlon race simulation at moderate pace: Falls Creek Half IM course 1km
Open Water Swim in
the Rocky Valley Lake
(wetsuit recommended). |
| Run: Langford Aqueduct track loop, 15-20km. | |
| 12.00pm | Recovery: Cool water cool down at the village gate water hole. |
| 2.00pm | Swim: Open Water Swim in the Rocky Valley Lake (wetsuit recommended). - Falls Creek Half IM swim course |
| 3.30pm | Bike: Falls Creek to Mt Beauty 30km on road. |
| MTB: Falls Creek to Mt Beauty 30km off road. | |
| 5.00pm | Run: Mt Beauty along the Cranky Charlie Track 6km |
MTB Program: This program includes specific MTB sessions and could be extended with some sessions from the triathlon program.
| Saturday |
|
| 8.00am | 6 Hour ride as follows: 3 hour loop + 1 hour rest + 3 hour loop. 3 Hour Ride Loop details: From Falls Creek ride down the road the McKay Power Station then ascend up the zig-zag pipeline track. Once at the Mt MacKay road, continue on to Pretty Valley, turning off on the track to the SEC Aqueduct Hut. From the hut, follow the Alpine Walking Track back to the main alpine road. Complete the loop back to Falls Creek. |
| 4.00pm | Cool water cool down at the village gate water hole. |
| Sunday | |
| 8.00am | 4 Hour ride as follows: 2 hour loop + 15 minutes nutritional rest + 2 hour loop. 2 Hour Ride Loop details. From Falls Creek, ride along the Alpine Road until the Watchbed Creek turnoff. Ascend up the Watchbed Creek track taking the Mt Nelse track at the top of the ascent. Ride to Mt Nelse and return to Marum Point track. Descend to the aqueduct track and then ride to either Langfords Gap or Langfords West depending on time, returning to Falls Creek via the Alpine Road. |
| 2.00pm | Cool water cool down at the village gate water hole. |
| 3.30pm | MTB: Falls Creek to Mt Beauty 30km off road. |
Multisport Program: This program includes sessions from the triathlon program, MTB program and kayak paddle sessions.
Falls Creek Weekend Report 4 - 6 Feb 2011: The Falls Creek Weekend went well for the 16 athletes. Despite the non ideal weather conditions, we managed to do all the sessions excluding the open water swim and the cool-water cool down sessions. The triathlon people shortened the length of the bike and lengthened the running sessions. The mountain-bike group did the 6 and the 4 hour sessions as per program. We left Falls Creek on Sunday early afternoon with the sun in the sky, the gear wet and smelly and the feeling of a great training achievement. Fabrizio.