This Week's Schedule

Please note that the schedule will change on a weekly basis.

ATC Swimming Squad(s)

We have access to various swim squads in the Cape Town CBD and Atlantic Seaboard.  Please contact info@atcmultisport.club or call 082 739 9010 for more details.

 

 

ATC Swimming Squad(s)
Various Squad Sessions in CBD / Seaboard
ATC Swimming - 082 739 9010
06:00
CBD / Seaboard

Tuesday Track

Track Runs

Please keep an eye on the ATC Running Training WhatsApp group as plans may change due to activities around the stadium.

Location

Track sessions will be on the Green Point Athletics Track (GPAS), unless event are taking place there.  In that case, track will be at the Green Point Cricket Club (GPCC) (accross the road).

The ATC Office and shop in the container at GPCC will also be open during track times.  (While the track session is in progress we will be at GPAS)

Track Access Arrangement:

You have to enter the track from the delivery gate at P4.  Please show your ATC Barcode Tag to the security guard in the booth, located at the gate, and proceed to scan in on our sign-in system, which will be located just inside the track grounds.  You are welcome to park in Parking Area P4, which is to your right as you approach the Stadium in Vlei Road, whilst travelling towards Cape Town Stadium, before you get to the Athletics Track.  Please view the layout image further down n this email.  This will offer the closest parking to the entrance.

Access to the toilets will be provided from inside the track.

You must to bring your barcode tag along as you will not be able to access the rack grounds without it.

TRACK LEVY:

We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium.  We therefore had to introduce a R50 Training Levy for all track users.  This is the same levy that swimmers are paying for the canal swim, so if you have already paid that this season, you don’t have to pay again now.

The levy of R50 is charged once per year and will increase to R80 from 1 August 2017.  Members who have recently paid the R50 or who pays before 31 July 2017 will not have to pay again until August 2018.  Members are requested to purchase the levy online or at the next training session.

Track Sessions

Sessions are be led by a qualified coach.  We meet at 05:50 and start warming up at 06:00.  After warm-up there is a plyometric and core strength session before we start with the actual speed work.  This will prevent you from starting strenuous speed work to quickly, which could lead to injuries.

Track Session - What's the point?   

(Extract from article by Dr John Cunniffe from the Galway Triathlon Club)

SPEED:  Results mainly from a combination of muscular strength and coordination.  Few people in our group can run a 60sec 400m.  However a 42min 10km only requires you to be able to run at 100s per 400m so you need a certain amount of speed (say to be able to run around 90sec/400m in a 12x(400m+90sec) session) but not as much as an 800m or a 1500m track athlete.  In general I would say that being able to run a 12x400m session with lap times of 90% of your target 10km pace should be a good foundation.

SPEED ENDURANCE:  The ability to maintain a given speed for an extended period.  You are interested in being able to maintain your chosen race pace for 25x400m with no rest (i.e. 10km) so speed endurance work involves moving to longer intervals (800m-1200m) with less rest ratio than for developing speed.  This allows you to push the pace slightly beyond target race pace (2-5sec/400m faster than target pace) and still have a recovery between reps.  You should be totally comfortable running the first few of these intervals at target pace.  e.g. if your target is to run 42mins for 10km then you would be aiming to run 1000m reps at approx 95-98sec/400m (3:57-4:05/1km) and take 2-3mins rest between reps.

Tuesday Track
Speed Work for Road & Trail Runners
ATC Running 073 308 3127
06:00
The Green Point Athletics Stadium, Vlei Road, Green Point

Wednesday Track

Track Runs

 

Please keep an eye on the ATC Running Training WhatsApp group as plans may change due to activities around the stadium.

Location

Track sessions will be on the Green Point Athletics Track (GPAS), unless event are taking place there.  In that case, track will be at the Green Point Cricket Club (GPCC) (accross the road).

Note that from January to April there are a lot of events at the Green Point Athletics Stadium so we often have to move the session to GPCC.

The ATC Office and shop in the container at GPCC will also be open during track times.  (While the track session is in progress we will be at GPAS)

Track Access Arrangement:

Please enter the track from the delivery gate at P4.  Please show your ATC Barcode Tag to the security guard in the booth, located at the gate, and proceed to scan in on our sign-in system, which will be located just inside the track grounds.  You are welcome to park in Parking Area P4, which is to your right as you approach the Stadium in Vlei Road, whilst travelling towards Cape Town Stadium, before you get to the Athletics Track.  Please view the layout image below.  This will offer the closest parking to the entrance.

Access to the toilets will be provided from inside the track.

You must to bring your barcode tag along as you will not be able to access the rack grounds without it.

TRACK LEVY:

We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium.  We therefore had to introduce a R50 Training Levy for all track users.  This is the same levy that swimmers are paying for the canal swim, so if you have already paid that this season, you don’t have to pay again now.

The levy of R50 is charged once per year and will increase to R80 from 1 August 2017.  Members who have recently paid the R50 or who pays before 31 July 2017 will not have to pay again until August 2018.  Members are requested to purchase the levy online or at the next training session.

Track Sessions

Sessions are be led by a qualified coach.  We meet at 17:50 and start warming up at 18:00.  After warm-up there is a plyometric and core strength session before we start with the actual speed work.  This will prevent you from starting strenuous speed work to quickly, which could lead to injuries.

Track Session - What's the point?   

(Extract from article by Dr John Cunniffe from the Galway Triathlon Club)

SPEED:  Results mainly from a combination of muscular strength and coordination.  Few people in our group can run a 60sec 400m.  However a 42min 10km only requires you to be able to run at 100s per 400m so you need a certain amount of speed (say to be able to run around 90sec/400m in a 12x(400m+90sec) session) but not as much as an 800m or a 1500m track athlete.  In general I would say that being able to run a 12x400m session with lap times of 90% of your target 10km pace should be a good foundation.

SPEED ENDURANCE:  The ability to maintain a given speed for an extended period.  You are interested in being able to maintain your chosen race pace for 25x400m with no rest (i.e. 10km) so speed endurance work involves moving to longer intervals (800m-1200m) with less rest ratio than for developing speed.  This allows you to push the pace slightly beyond target race pace (2-5sec/400m faster than target pace) and still have a recovery between reps.  You should be totally comfortable running the first few of these intervals at target pace.  e.g. if your target is to run 42mins for 10km then you would be aiming to run 1000m reps at approx 95-98sec/400m (3:57-4:05/1km) and take 2-3mins rest between reps.

Our track sessions are at the Green Point Athletics Stadium (GPAS) in Vlei Road, Green Point, (right opposite the entrance to the athletics stadium).   Note that the 06:00 AM Sessions are on Tuesdays and the 18:00 Evening Sessions are on Wednesdays.

Wednesday Track
Speed session for Road and Trail Running
ATC Running 073 308 3127
18:00
The Green Point Athletics Stadium, Vlei Road, Green Point

Mid-Week Ride

Mid-Week Ride

Please keep an eye on the ATC Cycling Training WhatsApp Group as plans may change due to the availability of club resources over this period.

We ride out towards Hout Bay and back or up the Glen.

Mid-Week Ride
Towards Hout Bay / Chappies & Back
ATC Cycling 073 308 3127
06:00
Point Virgin Active

No Club Training Scheduled

No Club Training Scheduled.

No Club Training Scheduled

Weekend Long Ride

We will do a 70-80 KM ride on Saturday morning from the Point VA at 07:00

 

Weekend Long Ride
70 - 80 Km Ride
ATC Cycling - 0733083127
07:00
Virgin Active Point

ATC Canal Swim

Please keep an eye on the ATC Swim Training WhatsApp Group as plans may change due to weather or activities around this area.

From Saturday, 21 April, the swim will be on Saturday afternoons at 14:00.

Swim Start

We will start from the floating jetty next to the entrance to the Marina, which is located between the Cape Grace Hotel and West Quay Block.  

Please note that we follow a different arrangement for the afternoon swims because the water taxi is in operation.  We swim up to the second bridge on the right-hand side (hugging the wall on your right shoulder), then anti-clockwise around the island (hugging the wall on your left shoulder) and back to the start on your left (hugging the wall on your left shoulder).  We all start as a group at 14:00 and no late starts will be permitted because we swim up and down on the same side and cannot have two-way traffic.

Please see below for location of the start and our swime.  There are very few bays in this area so you are advised to park Silos parking area and walk to the start.  (About 500m)

https://maps.google.com/?q=-33.9097,18.4211

-----------------------------------------------------------

ATC has been granted permission to use the canals at the V&A Waterfront to do our open water swims.  The canals are CLEAN, SAFE and SHARK FREE!  The water is as cold as the open sea so please bring your wetsuits with. The canals wind from the CCTCC right though the residential area and to the One and Only Hotel, perfect for open water practice! The canal is at no point deeper than 3m and on average is about 1.5m deep.

We meet at the floating jetty next to the entrance to the Marina, which is located between the Cape Grace Hotel and West Quay Block.  We swim towards the One and Only Hotel.  There are stairs to exit the canal at regular intervals, so you can climb out when you have had enough.  It’s roughly 1km to the hotel from the parking lot. Those enjoying the swim can swim around the One and Only Island, and back. Alternatively you can get out at the turn around point and jog back to the car park.

Please do not swim in this canal at other times as we are only allowed to swim there by prior arrangement.

Please  DO NOT PARK ANYWHERE IN THE SMALL PARKING LOT ADJACENT TO THE MARINA ENTRANCE.  There are only three unreserved bays in this lot and these will be used by members working at the swim.  Swimmers are advised to park in the parking areas adjacent to the Aquarium or Silos, which is only a two-minute walk from the swim start.  This parking will cost around R10.  Cars parked illegally here, or elsewhere in the Waterfront, will be clamped.  Please plan an extra few minutes into your trip as the swim start is now at 06:00 and nobody will be allowed to start swimming after 06:10.  We need to clear the area by 07:00.

What to bring along:

  • ATC Multisport or a brightly coloured swimming cap (ATC cap compulsory for V&A Canal swim)
  • Goggles
  • Wetsuit (optional, but recommended)
  • Costume / tri-suit for under your wetsuit
  • Towel and change of clothes – warm clothes recommended to warm up after sea / canal swim.
  • Sunscreen
  • Your sign in name or barcode card
ATC Canal Swim
Open Water swim in the Waterfront Canals
ATC Swimming - 073 308 3127
14:00
V&A Canal West Quay

No Club Training Scheduled

No Club Training Scheduled.

No Club Training Scheduled