Weekly Training
Our weekly schedule of activities is set out in the table below. A detailed description follows. The location of each meeting point can be found here. All sessions are confirmed the day before via our WhatsApp group chats.
The meeting points for all bike rides and runs are in Centennial Park. We always finish our bike rides at The Greenhouse cafe for a post ride coffee. All members need to be familiar with our ride safe guide and make sure they are following our rider progression chart.
For members new to swimming, BRAT partners with affiliated coaches who can offer structured squad sessions, clinics and individualised stroke correction courses. Working with a coach offers the best path for those new to swimming to improve their technique, and confidence in the ocean.
Join our BRAT Strava Club to track your training and encourage your fellow members. If it’s not on Strava, it didn’t happen!
Monday: Bondi swim (sunrise)
BRATs meet for an open water sunrise swim at Bondi Beach. There is no better way to start the week!
The meeting point is outside the North Bondi Surf Lifesaving Club. Depending on surf conditions these session may relocate to Bondi Icebergs or other open water locations (e.g. Clovelly beach). Please check our swim WhatsApp chat for latest details.
Tuesday: Bike intervals in Centennial Park (5:50am)
This is one of the best sessions for new members to start training with us and meet other members.
Led by our affiliated coaches, bike interval training is held inside Centennial Park with a 5.50am meeting at the carpark next to the Paddington gates. Offering a safe environment to improve fitness, improve bike skills and learning to ride in a group.
Interval training is an integral part of improving physiological cycling performance. Regularly completing multiple bursts of high intensity riding can increase VO2 max, reduce lactate levels, enhance fatigue resistance and improve neuromuscular efficiency. In short, it makes you fitter, stronger and faster.
Riders are organised into groups of 6-8 based on their performance level. Interval sets consist of a series of laps around the park with punchy hill climbs, sprints and recoveries.
Our final group is often supported by a coach or a ride leader and caters for beginners and experienced riders seeking a slower social/recovery ride. Road and time trial bikes only - no commuter, hybrid, mountain bikes, BMX etc.
Wednesday: Tempo run in Centennial Park (6:00am)
Led by our affiliated coaches, tempo run training is held inside Centennial Park. The 6km run course provides a controlled way to improve different aspects of your running performance and measure progress over time. The meeting point is down the hill from the York Road gates at the drink fountain by the bridle path.
Tempo run training involves running at lactate threshold levels to improve physiological adaption for long distance running. These sessions are a great way to progressively improve fitness, running distance and pacing. You should be comfortable to hold a min 6:30-6min/km pace for 5km.
Thursday: BRAT+ Swim Squad at Waverley College Pool (6:15pm)
Keep your swim strong with squads run for BRAT members jointly with our training partner SwimLab.
Each session will be a combination of skills, technique, stroke efficiency work, breathing sets, circuits and conditioning sets. We will have 4 lanes available exclusively for BRAT members, with maximum 5 people per lane. Lanes will be split into differing speeds and abilities, and will enable you to swim in a focussed, fun and motivating group environment.
Swimmers must be able to complete 400m in 9.30 mins. You can book this session through BRAT+.
Thursday: Short ride to La Perouse (5:45am)
Led by our Ride Leaders, short rides start at Centennial Park York Road gates and travel through the Eastern Suburbs past Sydney’s beautiful beaches to La Perouse or Watson’s Bay. They provide a great introduction to riding on the road and in the safety of a group. This is a no drop ride (i.e. we don’t leave anyone behind), and supported by our affiliated coaches.
The La Perouse (LaPa) ride is a Thursday BRAT staple that covers 40kms and takes app. 1.5hrs to complete. The ride involves 300m of elevation involving some short hills which people have the opportunity to attack and claim the weekly KOM/QOM crown! We always regroup at the top of the hill.
The ride heads south past Maroubra beach and Malabar beach to La Perouse, before riding back north to Centennial Park. The ride includes an optional 5km stretch along ‘the wall’ to Molineaux Point on the return journey. You should be experienced with riding in a group - and a min 26-27km/h average flat ride speed - if not - please consider the Tue AM bike session in Centennial Park. Road and time trial bikes only - no commuter, hybrid, mountain bikes, BMX etc.
Friday: Run intervals in Centennial Park (6:15am-ish)
Led by our affiliated coaches, run intervals are held inside Centennial Park at McKay Oval or another nearby field or athletics track. These sessions are a great way to increase your running speed and power. The meeting point is down the hill from the York Road gates at the drink fountain by the bridle path.
Interval training involves high intensity efforts over short distances followed by recovery periods where you jog or even walk. The purpose of these sessions are to improve running efficiency and ability to maintain higher speeds for longer. You should be comfortable to hold a min 6:30-6min/km pace for 5kms - if not - please consider the Mon PM social run.
Saturday: Long ride to Waterfall / ‘Bus Ride’ = LaPa + Eastern Hills (6:00am)
The Waterfall long ride leaves from Centennial Park York Road gates and is a 90km return trip to Waterfall station, and a Saturday staple for many BRATs. The ride typically takes 3.5hrs to complete, with 650m of elevation. They are for confident riders with sufficient fitness, endurance levels and group riding experience to complete. This is a no drop ride (i.e. we don’t leave anyone behind), and supported by our affiliated coaches.
Please complete a Tuesday and Thursday BRAT ride easily before coming joining this ride.
The group rides south through Brighton-Le-Sands, Taren Point and Kirrawee, then further south along the Princes Highway to Waterfall station (45km). The return journey is back the way we came to the Sutherland station meeting point at the 7Eleven petrol station (60km), and then on to Centennial Park (90km).
Riders also have the option of venturing on longer and more challenging rides from Waterfall station through the Royal National Park, to Sublime Point (120km), and to Wollongong (180km). A shorter and flatter ride option is to head east at Taren Point to Kurnell (70km+).
The purpose of these long rides is to improve muscular endurance essential for long distance triathlons, and can be a test for those new to riding longer distances. They are a fantastic achievement and confidence booster to complete after a few shorter rides under the belt. Rest assured, there is always the fall back option of catching a train back to Bondi Junction! Road and time trial bikes only - no commuter, hybrid, mountain bikes, BMX etc.
Sunday: ride and run options (6:30am)
These sessions vary from week to week to cater to member needs and keep things interesting. Please check our ride and run WhatsApp chat for latest details.