Monday
MONDAY TURBO SESSION - Winter only
VENUE: Glasgow High School Kelvinside Sports Club (GHK) click here for a map

Building to the rear of the rugby grandstand at GHK, access is through a coded door. Turn left for small gym. Changing facilities available

TIME: 19:30 - 21.30 (be set up and ready to go by 19:45)
COST: £3.50 for members / £4.50 for non-members
SESSION: Coached group turbo sessions. Sessions will be for all abilities and levels of experience and will be based around using intervals to provide a high-quality cycling session in warm controlled conditions over the winter months. Sessions will be progressive, with the aim of getting us all into good cycling shape for the spring. Interval training on the turbo is likely to provide you with the best ‘bang for your buck’ in terms of fitness/performance gain per unit of cycling time invested. Riding time will be ~1 hour. Music will be blaring (you can listen to your ipod instead if you prefer) and you will be sharing the suffering enjoyment with others – we guarantee that it will be more fun than turboing alone in your garage.

Stuff you will need to bring:
• CLEAN bike, ideally with some means of monitoring how hard you are working – either a speedometer working off the rear wheel, or a power meter

• Turbo
• Towel to put over bike to catch sweat and to wipe sweat off floor.
• Headband (optional, I usually need one - I hear some people find the Bjorn Borg look attractive)
• Water bottles - at least 1 for an hour session, maybe 2 (you will sweat a lot)
• Front wheel riser block - phone book works well
• Heart rate monitor (optional)

Tuesday
VENUE: 'Glasgow Club' Maryhill - 34 Gairbraid Avenue, Glasgow, G20 8YE
TIME: 19.00 - 20.00 and 20.00 to 21.00
COST: £3.00 per session (£2:00 students / concessions + 16-18 yrs) U16's - free

19.00 - 20.00 - Development Session - (please be poolside at 18:50)
This sessions focusses on novice/improvers and juniors, and will concentrate on front crawl technique improvements covering a distance of around 1.5K - 2k

20.00 - 21.00 - Triathlon Specific Session - (please be poolside at 19.50)

This is for all levels of triathletes, and will concentrate on developing aerobic and anearobic endurance for triathlon events, covering between 2K - 3.5K.

Please note that places for each session are limited and will give given on first come, first serve basis.

Wednesday
OPEN WATER SWIM SESSIONS

(please note 2011 sessions now running every wed and fri!)

VENUE: Balloch Public slipway, End of Pier Road, Balloch, Loch Lomond
TIME: Meet at 18:40 at the car park and be ready to get in the water at 19.00 sharp
COST: Free (showers available at slipway building for 50p)

You will need a wetsuit and brightly coloured swim hat. This session is not coached & no safety cover is provided, though we usually run a number of coached sessions during the summer that will be advertised here and on the forum.

WEDNESDAY SPIN SESSION - Winter only

VENUE: 'Glasgow Club' Maryhill - 34 Gairbraid Avenue, Glasgow, G20 8YE click here for a map

TIME: 18.30 - 19.30 (be in the spin area for 18.20)
COST: £3.50 for members / £4.60 for non-members
SESSION: This triathlon focussed session is taken by a qualified Spin Instructor with the aim of keeping up your winter fitness by working hard and having fun -an ideal alternative to turbo training.

The session uses the centre's brand new spin bikes which are top of the range and compatible with SPDs if you have them (or you can wear your trainers).

There is space for 20 bikes + instructor so places will be allocated on a first come, first served basis.

Thursday
THURSDAY RUN SESSION - All year round!
VENUE: Glasgow High School Kelvinside Sports Club (GHK)

Enter GHK from the Glasgow High School entrance on Anniesland Road meeting point for run sessions are located in the GHK pavillion past the rugby pitch (large white building with clock on top). Access through ground floor door on far side of building facing Crow Road.

TIME: 18:30 for 18:45 departure
COST: £2.00 (£1.50 students / concessions. £1 under 18s)
SESSION: These group running sessions are aimed at development of aerobic endurance and strength during the winter month with sessions grouped into four week blocks. They are open to all abilities and tailored accordingly.
Please wear reflective / bright clothing - it's important that we can be seen on the roads.

Saturday
SATURDAY CYCLE SESSION
This is not a coached session but arranged on a weekly basis by members via the forum - click here to go to the 'Weekend Training' section.

Usually there are a number of groups who will cover varying distances and different paces so it's likely there will be something to suit you. Simply pick the one that best suits your ability and come along!

VENUE: Often either the Kirkhouse Inn in Strathblane or the carpark adjacent to Pollok House in Pollok Park. (Please not that it is NOT the Burrell collection carpark or the carpark immediately in front of the entrance to Pollok House).
TIME: Usually between 08.30 and 09.30 departure
COST: Free (but you might want to bring some cash for a coffee stop!)

This is not a coached session, although cycling specific coached sessions will be arranged through the year and will be advertised here and on the forum. Out of courtesy for your fellow cyclists, remember to bring a spare inner, bike tool and the right kit for the conditions!

Sunday
SUNDAY SWIM SESSION

VENUE: Western Baths, Cranworth Street, West End, Glasgow G12 8BZ

TIME: 19.30 - 20.30 - meet at 19:10 in the foyer.
COST: £3.00 (£2:00 for students / concessions + 16-18yrs)

This is for all levels of triathletes, and will concentrate on developing aerobic and anearobic endurance for triathlon events, covering between 2K - 3.5K.

Please note that places for each session are limited and will give given on first come, first serve basis.