Functional Strength

Monday | 5:15am and 6am

Facilitated by coach Pat Nispel, this functional strength session provides exercises that will be targeted specifically to running and triathlon in a homeostatic way (whole body equilibrium using all muscle groups). Develop leg strength & power, core & gluteus strength, stability & balance using own body weight, weights and other forms of resistance. Session will include exercises for injury prevention and flexibility as well. Please bring a mat or beach towel. We will provide equipment and different exercises to challenge you every week. The 45 minute workout can be combined with a run or swim at Streets Beach Southbank.

Adult Swim Squad

Monday & Wednesday | 6:00pm

Every Monday and Wednesday evening, the club provides coached swim squad sessions at Somerville House. These sessions are generally structured to suit specific upcoming triathlons. Please note there is a small cost each session for pool access.

Endurance Run

Tuesday | 5:30am

Facilitated by coach Pat Nispel, the focus of the Tuesday Endurance Run is to improve aerobic endurance through either a steady run option or a tempo run option working up to lactate threshold. Routes and tempo run options change weekly to suit the season and calendar of events athletes are training for. The group often splits into smaller groups depending on level and the runs vary from 5km to 15km with options from 60 to 90 minutes.

Work Hard Wednesday (WHW)

Wednesday | 5:15am

Work Hard Wednesday (WHW) is a 1.5 hour bicycle session that aims to build strength, technique and speed. Depending on the time of year, this session will also include short brick options. WHW sessions are held throughout the year at Murarrie/Nundah bicycle track, Mt Gravatt or Mt Coot-tha. The location for each session will be advised in our training calendar and weekly club newsletters.

Interval Run

Thursday | 5:30am

Facilitated by coach Pat Nispel, the focus of the Thursday Interval Run is to improve aerobic and anaerobic endurance as well as speed and technique. Each week is a different set of intervals with a variety of good running form drills, sprints, relays, hill repeats, LT type intervals, VO2max type intervals and high intensity interval training. These sessions are highly beneficial to all athletes training from short to long distance events. Often sessions are held on a loop course in a local park and as such are suitable for beginners to take part. Training is 60 to 75 minutes long and there are always options to modify the session to individual needs and levels.

Riverside Twilight Run

Thursday | 6:00pm

Join some of the SBTC assistant coaches for a run around the great river of ours each Thursday night. No predefined speed groups – just turn up and run with like-minded clubbies! Leaving Cowch from 6:00pm.

Funky Friday Bunch Ride

Friday | 5:15am

Funky Friday is a non-coached session that provides three ride options catering for all SBTC members. Each group will be accompanied by a SBTC ride guide. Meet for a coffee/breakfast afterwards at Cowch.