*Training Times for the week*

Reminders:
– front and back lights compulsory for rides
– Cape Ultra (sprint and half iron distance) entries close on the 1st

Monday
• 6AM SWIM, Paul Roos
• 8AM SWIM, Paul Roos
• 17:30 RUN, Landbousaal (intervals)

Tuesday
• 5:45AM BIKE, Landbousaal (intervals- intermediate and advanced riders)
• 12PM SWIM, Paul Roos
• 17:45 SWIM, Somerset College
• 18:00 GYM, Markotter (strength and mobility)

Wednesday
• 6AM BIKE, Landbousaal (beginner ride/ MTB's welcome)
• 8AM SWIM, Paul Roos
• 17:30 RUN, Landbousaal (intervals)

Thursday
•5:30AM BIKE, Landbousaal (tempo loop with safety car- intermediate and advanced riders split into 2 groups)
•12PM SWIM, Paul Roos
•17:45 SWIM, Somerset College

Friday
•6AM SWIM, Paul Roos
•17:00 SWIM, Coetzenberg dam (easy openwater swim)

Saturday
• 6:30AM: RUN (long run- details tbc)
• 7:30AM BIKE (+- 2hr beginner ride- details tbc)
• PM : SWIM, Gordon's Bay Sea Swim (details tbc – will depend on weather and sea conditions)

Sunday
• Squad event: Cape Ultra Triathlon
• 6:30AM BIKE, Landbousaal (longer ride for intermediate and advanced riders- details tbc)