Training

Jarasport provides personal training squads throughout Melbourne in swimming, running and cycling. Have a look through our weekly calendar to see which training sessions would suit you and contact Simon for more information:
P: 0402 827 986
E: simon@jarasport.com.au

Monday

  • Swim squad training: 6:00am to 7:30am
  • Northcote Y.M.C.A – 50m outdoor heated pool

Tuesday

  • Indoor bike class: 6:00am to 7.30am
  • DISC (BYO Bike…wind trainers supplied)

Wednesday

  • Swim squad training: 6:00am to 7:30am 
  • Northcote Y.M.C.A – 50m outdoor heated pool

 Thursday

Saturday 

Seasonal road ride loops utilising the  Dandenongs, Kinglake and Beach road, as well as Healesville

Every Saturday has a 3 to 4 hour short route and 5 to 7 hour option for advanced riders

This is a bit of a tough love ride and as much as the new guys need support, the fast guys require a solid training session. Training groups are driven from the front and social groups are driven from the back. The best way to find out if you are up to the pace is to come along and just give it a try; the first hour is always very easy.
If you do drop off, just treat this as a challenge and keep coming back until you can make the whole loop with the pack!

Seasonal sessions

Winter

Tuesday

  • Group Ride :Tour De burbs: 7:00pm – 8:00pm
    Ride map 

Summer

Friday

 

Sunday

  • Long group run followed by Bay Swim: 9:30am
    Sandbar Beach Cafe, Beaconsfield Parade, St Kilda West

The distance covered is ability dependant
The swim begins once everyone returns from the run

Run

Running squad:
Training sessions structured to meet your fitness goals – coached by Simon Knowles

boyd run pic for website

What to expect

  • Personal form and skill analysis with video feedback
  • Targeted pace, heart rate and intensity training
  • Stretch, activation and mobility activities
  • Stride, form and breathing drills

Give it a go!

Developing your fitness, form and economy to fast and injury free running.

Where:
Collingwood athletics track  (synthetic)

When:
Thursdays 6:00am to 7:00 am

Swim

Swim squad

Training sessions structured for you!

  • Powerful skills and drills every session
  • Video analysis for all squad swimmers
  • Dynamic sessions improving your form, fitness and speed

Where:

Northcote YMCA – 50m outdoor heated pool

When:
Monday and Wednesday 6:00am to 7:30am

Cost: Pool entry plus $10.00 to the Coach on deck…no lock in

Join a welcoming environment where learning, fitness and motivation are nurtured at your own pace!

Discover new drills and skills with video analysis incorporated into swim training 

Fast lane time cycles are designed for high end age group to elite swimmers, while the slow lane is more open; with the coach selecting sets based on personal fitness.

Fins are used extensively to add form and distance for swimming beginners
To see if you are ready to begin with the slower lane, complete a 500m swim with just 5 second rest each 50m lap
If you are unable to complete the 500m with short rest, consider stroke correction with Simon to fast track your progress towards squad level

 

Training toys supplied

      • Hand paddles
      • Kick board
      • Thera Bands
      • Aquapulse
      • Wetronome
 

Essential swim training toys 

      • Hand paddles
      • Kick board
      • Training swim fins 
      • Mesh Gear bag
      • Pull Buoy
 

Swim toys worth owning:

      • Tempo Trainer
      • Garmin 920xt triathlon watch

“Just keep swimming”– Dory (Finding Nemo)

Ride

Indoor spin class:

When:
Tuesdays  6:00am to 7:30am

Where:
DISC International Velodrome, Melbourne

What to Bring:
Road bike, towel and water bottle; showers available at the centre

  • Bikes are fixed onto Minoura wind trainers (no balance required)
  • Targeted skill development 
  • Dynamic sessions utilising power, heart rate and cadence

Set up your heart rate and power training zones free of charge during session; the coach will advise the protocol
Watch the session in action

Saturday ride group:

When:
Saturdays  7:30am –  Free of charge

Where:
Bean around Cafe    Clifton Hill

What to Bring:
Water bottles x2 ,pump, gels, bars, cash

Simon will familiarise you with rider safety including drafting, group etiquette and pacing

Details of ride:
Short loop – complete 80 to 110 km ( 150 to 230 watts average)
Longer loop complete approx 180km in summer with extended e3 aerobic sections

The group pacing is led from the front with every ride starting easy in the first 60 minutes

This may sounds intimidating until you try. Come along and if you’re not up to the pace or skill level, consider a private cycling skills session with Simon to improve confidence and get you up to speed

  • CONTACT US:

  • SIMON KNOWLES
    Coach and Owner