October date to be confirmed
3T5A4385aWelcome to our second coaching and familiarisation day. This day will focus on the fundamental skills of swimming, transition & bike skills and running. There are 2 sessions you are able to choose from; session 1: open water swimming coaching and session 2: transition preparation & bike skills coaching and running technique delivery. Sessions will be limited to a maximum number of participants.

Swimming Coaching Session - 1 hour, 11:00am, age 16+.

Points that will be covered;
  • Putting on a wetsuit
  • Water familiarisation
  • In water confidence
  • Body positioning
  • Breathing
  • Race starts
  • Swimming turns
  • Swim sighting
  • Exiting the open water
  • Wetsuit removal

Transition Preparation, How To & Bike Skills and Running Technique Coaching Session - 2 hours, 12:30 - 14:30, age 16+.

Points that will be covered;
  • Bike set up, including what you should have in a race
  • Transition set up for T1
  • How to speed up T1 times
  • How to make the most out of your transition space
  • Transiton set up for T2
  • How to speed up T2 times, including flying dismount techniques
  • Making a smooth transition during the race
  • Mount & dismount practice
  • Run biomechanics
  • Warming up
  • Running drills & techniques to encourage more efficiency
  • How to run more efficiently to save energy and reduce injury
  • Training principles for running

Costs:

  • Session 1: $40
  • Session 2: $50
  • Both Sessions: $75
If you wish to take part in any of these sessions, please email: info@f4lcoaching.com There will be a 20 - 30 minute break between sessions, this will be used for changing, resting and an interaction session between others in the group. The session will be lead by one or more of our dedicated coaches.