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Coached Run session

6:30-7:30 am AND

6:00- 7:00pm

We have a choice of 2 sessions Both focus on technique, interval track work suited to your needs for race goals, and or fitness and running training 


Coached SWIM session


Swim squad, technique, swim sets to help with speed and fitness as well as race preparation.


Hills - Run Session


Hill / strength running



Open Water Swim

7:15am - 8:00am

Ocean swim in Byron Bay


Social Ride


Ride decided with the members riding. Each Sat is alternated fortnightly with a Parkrun. Cycle/Run/Cycle


Social Run & Ocean Swim


Social run 40mins


Social open water swim

Above is our current training schedule. From time to time there may be some changes due to weather conditions or because we just want to spice things up.


It is important that you sign up for each session in the Team App for easy communication and checking the session details (location, time, equipment etc). As soon as you signup as a member we will be in contact about including you in the group.

Here's more information about our training sessions below. 

Tuesday 6:30am & 6:00pm coached

Running session with a good warm up, technique drills and a main set of intervals. Caters all levels and your preference of intensity on the day. 

What you will need : Running equipment, water bottle.

Meeting place: Cavanbah Centre Track, Byron Bay

Wednesday 6:00am coached

Swim Squad for intermediate to advanced swimmers with coach Tim Reed. 

What you will need : Swim equipment, $ for pool entry and coaching. 

Meeting place: Lennox Aquatic Centre 128 Newyrbar Swamp Rd, Lennox Head

Thursday 6:30am 

Running Strength session with a good warm up, hill repeats / strength running work.

Interval /  hill work suited to your needs for race goals, and or fitness and run training. All levels, ages, abilities welcome.

Meeting place: Whale & Dolphin (grass next to Byron Surf Club)


Pre Race Preparations 

Bike and Run Brick sessions to be scheduled within the race calendar and will include transition practice, bike handling skills, pre race discussions. 

What you will need : Cycling Equipment (bike, helmet, cycling shoes etc), Running equipment (shoes with quick laces, if possible), Water bottle.

Meeting place: check team app

Saturday 6:30am social

Social Ride with the Tri group organised by designated Ride Captain. Option to ride with our sister club the Byron Bay Cycle Club (65-100km). Checkout the BBCC facebook page for ride details. This ride departs from the Byron Clocktower in Jonson St.

Each 2nd Sat is alternated with a Park Run. Meeting time 6am outside the Lennox Surf Club for an easy warm up ride to the Ballina Coast Park Run. Easy ride back to the Lennox Surf Club after the run. Swim and coffee afterwards.

Sunday 7:00am social

Social Run approximately 40-50mins, back in time for the 8am ocean swim. A longer run option - meet at 6:30am and will be back in time to re-group with the 7am runners.

Ocean Swim (1-2km). Meeting in front of the Byron Surf Club most often, the location may change from time to time. There can also be an informal run at 7am prior to the swim. Meeting place at the Whale & Dolphin (grass next to Byron Surf Club)

Psst, reserve some time for coffee after the training. We very rarely skip that part!

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