Pool
Our swim sessions are held at the Valley Pool and each session has a minimum of four lanes. This allows the ability of the swimmers to be divided so that similar abilities are in the same lane. The sessions are also divided up into beginner, intermediate and advanced swimmers. Check the training calendar for the timetabling information.

Open Water
Open water swim sessions are held at Suttons Beach in Redcliffe as well as with Gold Coast Tri Squad at various locations on the Coast. These sessions are great for adapting to open water conditions and working on skills such as sighting and drafting. The open water sessions are held on various Saturday mornings throughout the year.

Road
Our main road cycling day is Wednesdays where there are 3-4 coached groups every week. For advanced cyclists Matt Hopper takes the 100%ers group from the University of Queensland. This is a high intensity session which requires a high degree of bike skills. For intermediate and beginner cyclists the session location and content varies throughout the year. All levels of cyclists are catered for at these sessions with a specific session for those new to cycling at 5:30am every Wednesday.

Group rides are held on various Saturdays throughout the year and are more frequent in the winter months. There are always three groups on these rides with the first group averaging 32-35 km/hr and the third group 24-26 km/hr.

Windtrainer
The windtrainer sessions are held in the carpark of Avanti Plus in Fortitude Valley. These sessionsa re a great way to improve cycling strength and fitness and are a high intensity set. The great thing about these sessions is you don't need to worry about keeping up with anyone so it is perfect for those less confident cyclists. You will need to bring your own windtrainer, bike and running shoes to the session. Windtrainers are also available to hire for $5 from Avanti.

Our run sessions are based on interval training with the type of session varying depending on the time of year. The first part of the season from October to December has a strength focus with some speed work in the weeks leading into the Noosa Triathlon. The first quarter of the calendar year during the major part of the race season then focuses on improving speed with a high level of intensity during the sessions. Over winter form and technique form a large part of the sessions including working on a base level of fitness.

The Tuesday morning session caters for all abilities with two coaches allowing the group to be separated into those that run 10km in 35-55 minutes and those that run 10km in 55 - 75 minutes. The session is also divided depending on the specific race goals of athletes with those training for long distance events completing longer reps than the short distance athletes.

Thursday run sessions are from Active Stride in Southbank. These sessions do not have a specific beginner group and cater more for athletes who can complete 10km in under 60 minutes.

Over the winter period we include trail runs at Mt Coot-tha in our weekend training. These runs are split into two groups and cover 12-16km through quite hilly terrain.

BRICK