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Bayside Triathlon Club Junior Development Squad I am pleased to announce the latest details for the Bayside Triathlon Club’s Junior Development Program delivered by Toby Somerville and Next Level Tri Coaching. Information in this document includes: • Target athlete age group • Fitness and experience and attendance requirements • Junior Development Squad Goal • Junior Development Coaches, accreditation, structure, contact details • Development Squad timetable • Coaching fee structure • Racing Timetable • Periodisation of training • Equipment needs • About the Bike • Pre-Season School Holiday Bike Skills Camp
Target Athlete Age Group The Junior Development Squad is for juniors age 12-16 (as of Dec 31 2014). Younger athletes may apply to be included in the squad but will be ineligible for most races and will only be able to ride on the road with the group if they can demonstrate above average bike skills. Parental permission will be required for all juniors. At this stage it is envisaged that the squad will be limited to a maximum of 20 members
Fitness and experience and attendance requirements No triathlon experience is needed to be included in the group however a reasonable level of fitness is required as well as the ability to swim a minimum of 200m freestyle, without stopping. Members will be expected to attend a minimum of three training sessions per week including swim bike run on Saturdays. Exceptions will be made for those athletes participating in other coached sports such as school swim programs.
Junior Development Squad Goal The Goal of the Junior Development Squad is to provide Bayside Triathlon Club juniors affordable coaching in all aspects of triathlon with an emphasis on both
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having fun and participant safety. The coaching team’s goal is to develop the skills and fitness of the squad’s athletes so that they can be confident and competitive to compete in triathlons.
Junior Development Coaches, accreditation, structure Bayside Triathlon Club Head Coach , and owner of Next Level Tri Coaching, Toby Somerville will be assisted by Karen Short and Nicola Somerville in coaching the Junior Development Squad. Both Toby and Karen are Triathlon Australia Development Coaches and Nicola’s accreditation is pending. Toby and Nicola are both TRYSTARS accredited junior coaches and Toby and Karen are also Bronze level swim coach accredited by ASCTA Unlike the Bayside Junior Group, which is administered by the Bayside Triathlon Club officials and volunteers, Next Level Tri Coaching will administer the Junior Development Squad, and they will collect fees. All squad athletes must be members of the Bayside Triathlon Club. Soon all details relating to the Junior Development Squad will be available at both the Next Level Tri Coaching web site and the Bayside Triathlon website. Contact Details are as follows: www.nextleveltricoaching.com.au www.baysidemultisport.com.au Toby Somerville 0412751277 Karen Short 0403608131
Development Squad timetable Mon
Rest
Tues
Run Squad 5.30am6.30am
Wed
Fri
Sat
Sun
Group ride 6.30am 25k+ Swim / Bike / alternate weeks with bike skills Run 9.00 am
Recovery
Run Squad Turbo Rest Trainers 5.15pm to 6.15pm
Thurs
6.00 pm 7.00 pm
Recovery
Core and Swim 4.45pm6.00pm Chandler 50m Pool
Murrarie bike skills 3pm alternate weeks with group ride
NB Group is every other Sunday alternating with Saturday Bike Skills at Murrarie
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Coaching fee structure The Junior Development Squad will run from late September through to at least the end of April at this stage and there will be a two-week break at Christmas. The coaching fee is $30 per week and includes all coached sessions but excludes pool entry on swim days. A gold coin payment to the pool is also required for turbo trainer sessions conducted in the pool grounds. Fees are payable in 4 week blocks in advance. All athletes paying block fees will also be given a personalised training plan and diary emailed monthly. Casual attendance for athletes with busy school sporting programs may pay for sessions on a casual basis by arrangement only. A $50 pass card will be available, weekday sessions will be $5 and weekend sessions will be $10.
Racing Timetable The following races will be targeted for the Group
October 12
Triathlon Qld Redcliffe Swim 200m Bike 4k Run 1k Swim 300m Bike 7k Run 2k Swim 750m Bike 20k Run 5k
November 9th
Kawana All Schools
Category
Senior Triathlon Intermediate Triathlon Junior Triathlon Primary Qualifier Aquathlon Kids Aquathlon
Distance Triathlons – (Swim / Cycle / Run) Aquathlons (Run/Swim/Run) 750m/20km/5km 600m/16km/4km 400m/12km/3km 1km/200m/1km 500m/100m/500m
10-11 yrs 12-13 yrs 14+
Ye a r o f B i r t h
1996-1998 1999-2000 2001-2002 2003-2004 2005-2007
December 7th
Qld Tri Series Raby Bay Enticer 12yrs up (as of 31 Dec)
February 8th
Qld Tri Series Caloundra Enticer 12yrs up
March 1st
Qld Tri Series Raby Bay Enticer 12yrs up
March 19th
Triathlon Qld Redcliffe Swim 200m Bike 4k Run 1k Swim 300m Bike 8k Run 2k Swim 750m Bike 20k Run 5k
April 19th
Qld Tri Series Raby Bay Enticer 12yrs up
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10--11 yrs 12--13 yrs 14+
Periodisation of Training The Squad training will be split in to various phases into a plan referred to as periodisation. The purpose of this periodisation plan is to develop both skills and fitness and ready athletes for competition. The plan incorporates base fitness building, specific skills training and later higher intensity training and simulated racing. Rest periods are also integrated into the plan to ensure athletes are not over trained. These rest periods will normally coincide with a part of school holidays. Another advantage of having a period plan is that athletes and their parents can plan ahead.
Equipment needs The following is a list of equipment needs for all squad members Bayside Triathlon Club Uniform (available from Scody) Swimming: Swim cap, fins, pull buoy, kick board and goggles Running: Suitable running shoes and sun cap Bike: Roadworthy Road bike with water bottle holder, helmet, bike shorts, gloves, puncture repair kit,
About the Bike In order for the Squad members to keep up on training rides, essential for safety, all athletes need a proper road bike with gears. Bikes are expensive especially when children are growing fast and have a limited fit timeline. There is nothing wrong with a well-maintained second hand bike and the club may be able to assist by networking parents wishing to buy or sell a bike. We recommend that if you are unsure about a bikes suitability get advice from a reputable shop or see coach Toby. Club Sponsor Rival Bikes in Wynnum have extended a special offer to the Junior Development Squad on a range of Trek entry level bikes . These bikes would last a 12 year old at least two years before they need to upsize and if looked after will be good for a younger sibling or could be sold for a good price. Details as follows: Trek 1.1, starting Size 47 (extra small) Boys and Girls 2 Colours- Liquid Red, Crystal White Bayside Tri Club $799 (Normally $850) Female Specific Frame Trek Lexa S C starting Size 47(extra small) Bayside Tri Club $999 (Normally $1100) Next Level Tri Coaching
Bicycle safety will at all times be a priority of the Squad coaches and there will always be a minimum of two coaches on road training sessions. Bike training will be at Murrarie on the traffic free track, on a network of footpaths adjacent to Chelsea Road and at Birkdale around Aquatic Paradise. Coaches will wear high viz clothing and provide reflective sashes for all riders. All Squad members will need to obtain their Bayside Triathlon Club bike skills license before being allowed on the road as well as having signed parental permission.
Bike Skills Holiday Camp Coaches Toby, Nicola and Karen will be holding a Bike Skills Camp at Murrarie on the 31st September and 1st October from 2pm to 4.30pm each day. This will give all Squad members the chance to obtain their bike skills license if not already achieved. Athletes will also be assessed for correct fit with their bikes and learn important skills in bicycle maintenance including removing a wheel, changing a tyre, brake alignment etc. Help with Advanced skills and cycle safety will also be coached to ready athletes for the cycle sessions planned for the season. Cost of the Bike Skills Camp will be $20 per session and is strongly advised for all athletes joining the Development Group
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