This Week's Schedule

No Training Scheduled

No Club Training Scheduled.

Tuesday Track

Track Runs

Please keep an eye on the ATC News WhatsApp group as plans may change due to activities around the stadium. 

Location

Pre-Requisites:

Please take careful note of the pre-requisites listed below:

1. You must be a club member of ATC Running for our coached sessions or to use the facility on your own.
2. For the ATC coached sessions, you also need to pay the track levy (Currently R80 per year, From 1 March this will be a monthly levy - R50pm for existing members and R100pm for new members).
3. For individual access during the day, there may be a charge levied by GPAS – this is between the runner and GPAS directly.
4. For our coached sessions, park in P4, sign in at the ATC Isuzu Bakkie.
5. When you arrive at the ATC Bakkie, please don't crown the sign-in desk.  Wait your turn, scan in, and proceed to the guard at the gate.  The guard will keep count of runners entering so please do not enter and exit multiple times while runners are checking in.
6. Sign-In opens 15 Minutes before the start of the session.  Please do not enter the stadium if you have not signed in.
7. Access to the toilets will be provided from inside the track.

You must to bring your barcode tag along as you will not be able to access the track grounds without it.

TRACK LEVY:

We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium.  We therefore had to introduce a Training Levy for all track users.

The levy of R80 is currently charged once per year.  From 1 March 2023, this will change to a monthly subscription of R50 pm for exiting members and R100 pm for new members.   Annual levies purchased before 28 February 2023, will be honoured for the 12 month period.

Members are requested to purchase the levy online or at the next training session.

Scholars, Students and Pensioners do not pay any training levies / subscriptions.

Coached Track Sessions

Sessions are be led by a qualified coach.  We meet at 05:50 and start warming up at 06:00.  After warm-up there is a plyometric and core strength session before we start with the actual speed work.  This will prevent you from starting strenuous speed work to quickly, which could lead to injuries.

Track Session - What's the point?   

(Extract from article by Dr John Cunniffe from the Galway Triathlon Club)

SPEED:  Results mainly from a combination of muscular strength and coordination.  Few people in our group can run a 60sec 400m.  However a 42min 10km only requires you to be able to run at 100s per 400m so you need a certain amount of speed (say to be able to run around 90sec/400m in a 12x(400m+90sec) session) but not as much as an 800m or a 1500m track athlete.  In general I would say that being able to run a 12x400m session with lap times of 90% of your target 10km pace should be a good foundation.

SPEED ENDURANCE:  The ability to maintain a given speed for an extended period.  You are interested in being able to maintain your chosen race pace for 25x400m with no rest (i.e. 10km) so speed endurance work involves moving to longer intervals (800m-1200m) with less rest ratio than for developing speed.  This allows you to push the pace slightly beyond target race pace (2-5sec/400m faster than target pace) and still have a recovery between reps.  You should be totally comfortable running the first few of these intervals at target pace.  e.g. if your target is to run 42mins for 10km then you would be aiming to run 1000m reps at approx 95-98sec/400m (3:57-4:05/1km) and take 2-3mins rest between reps.

Wednesday Track

Track Runs

Location

Pre-Requisites:

Please take careful note of the pre-requisites listed below:

1. You must be a club member of ATC Running for our coached sessions or to use the facility on your own.
2. For the ATC coached sessions, you also need to pay the track levy (Currently R80 per year, From 1 March this will be a monthly levy - R50pm for existing members and R100pm for new members).
3. For individual access during the day, there may be a charge levied by GPAS – this is between the runner and GPAS directly.
4. For our coached sessions, park in P4, sign in at the ATC Isuzu Bakkie.
5. When you arrive at the ATC Bakkie, please don't crown the sign-in desk.  Wait your turn, scan in, and proceed to the guard at the gate.  The guard will keep count of runners entering so please do not enter and exit multiple times while runners are checking in.
6. Sign-In opens 15 Minutes before the start of the session.  Please do not enter the stadium if you have not signed in.
7. Access to the toilets will be provided from inside the track.

You must to bring your barcode tag along as you will not be able to access the track grounds without it.

TRACK LEVY:

We are now paying for the flood lights used during our sessions at the Green Point Athletics Stadium.  We therefore had to introduce a Training Levy for all track users.

The levy of R80 is currently charged once per year.  From 1 March 2023, this will change to a monthly subscription of R50 pm for exiting members and R100 pm for new members.   Annual levies purchased before 28 February 2023, will be honoured for the 12 month period.

Members are requested to purchase the levy online or at the next training session.

Scholars, Students and Pensioners do not pay any training levies / subscriptions

Sessions are be led by a qualified coach.  We meet at 17:30 and start warming up at 17:45.  After warm-up there is a plyometric and core strength session before we start with the actual speed work.This will prevent you from starting strenuous speed work to quickly, which could lead to injuries.

Track Session - What's the point?   

(Extract from article by Dr John Cunniffe from the Galway Triathlon Club)

SPEED:  Results mainly from a combination of muscular strength and coordination.  Few people in our group can run a 60sec 400m.  However a 42min 10km only requires you to be able to run at 100s per 400m so you need a certain amount of speed (say to be able to run around 90sec/400m in a 12x(400m+90sec) session) but not as much as an 800m or a 1500m track athlete.  In general I would say that being able to run a 12x400m session with lap times of 90% of your target 10km pace should be a good foundation.

SPEED ENDURANCE:  The ability to maintain a given speed for an extended period.  You are interested in being able to maintain your chosen race pace for 25x400m with no rest (i.e. 10km) so speed endurance work involves moving to longer intervals (800m-1200m) with less rest ratio than for developing speed.  This allows you to push the pace slightly beyond target race pace (2-5sec/400m faster than target pace) and still have a recovery between reps.  You should be totally comfortable running the first few of these intervals at target pace.  e.g. if your target is to run 42mins for 10km then you would be aiming to run 1000m reps at approx 95-98sec/400m (3:57-4:05/1km) and take 2-3mins rest between reps.

Our track sessions are at the Green Point Athletics Stadium (GPAS) in Vlei Road, Green Point, (right opposite the entrance to the athletics stadium).   Note that the 06:00 AM Sessions are on Tuesdays and the 18:00 Evening Sessions are on Wednesdays.

Mid-Week Ride (TBC)

Mid-Week Ride

Please WhatsApp 0733083127 before you join us for a ride.  Rides are not always om or plans change depending on who is joining.

We ride out towards Hout Bay and back or up the Glen.

ATC Canal Swim Fri

Please keep an eye on the ATC NEWS WhatsApp Group as plans may change due to weather or activities around this area.

Swim Start

We start the Canal Swim from the SUP deck at Battery Park.  This is the Urban Park in the area where we originally started our swim from.  Please park in the Battery Park garage, underneath the Urban Park.  The parking entrance is in the small road behind the City Lodge.  There is NO PUBLIC Parking in the BATSA or Waterway House parking garages off Dock Road.

Directions from the City or N1:  When you enter the Waterfront via Dock Road from the intersection at the bottom of the M1, take the first left into Alfred Street (before Waterhouse building) and then turn right, just after the City Lodge.  Park in the under-cover garage and exit through the pedestrian / lift lobby. The swim start is to the left, in front of the Trail & Tar and SUP Cape Town shops.

Directions from the Waterfront or Green Point:  Exit the waterfront on Dock Road at the circle next to the Marina, then turn left into. Port Road, which becomes Alfred.  Then turn left just before the City Lodge.

Note that parking is R10 for up to 2 hours.

Please see below for location of the start and our swim.

https://www.google.com/maps/@-33.912452,18.4218683,19.71z

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ATC has been granted permission to use the canals at the V&A Waterfront to do our open water swims.  The canals are CLEAN, SAFE and SHARK FREE!  The water is as cold as the open sea so please bring your wetsuits with. The canals wind from the CCTCC right though the residential area and to the One and Only Hotel, perfect for open water practice! The canal is at no point deeper than 3m and on average is about 1.5m deep.

We start at the new jetty near the Cape Town SUP shop and swim towards the CTICC or One and Only Hotel.  There are stairs to exit the canal at regular intervals, so you can climb out when you have had enough.  It’s roughly 1.6 Km from the Start, around the One & Only Island, and back (and the same to the CTICC and back).  For longer swims, you can do multiple laps.

Please do not swim in this canal at other times as we are only allowed to swim there by prior arrangement.

Swimmers are advised to park in the Battery Parking Garage, which is right next to the swim start.  This parking will cost around R10.  Cars parked illegally here, or elsewhere in the Waterfront, will be clamped.

In Summer the swim start is at 06:00 and nobody will be allowed to start swimming after 06:10.  We need to clear the area by 07:00.

In Winter the swim start is at 17:00 and nobody will be allowed to start swimming after 17:30.  We need to clear the area by 18:30.

What to bring along:

• ATC Multisport or a brightly coloured swimming cap (ATC cap compulsory for V&A Canal swim)
• Goggles
• Wetsuit (optional, but recommended)
• Costume / tri-suit for under your wetsuit
• Towel and change of clothes – (warm clothes are recommended to warm up after sea / canal swim but these must be left in your car).
• Sunscreen.
• Your sign in name or barcode card.

Pre-Requisites:

Please take careful note of the pre-requisites listed below:

1. You must be a club member of ATC Swimming (or Multisport or Triathlon).
2. You also need to pay the swim levy (Currently R80 per year, From 1 March this will be a monthly levy - R50pm for existing members and R100pm for new members).
3. Park in Battery Park and sign in at the ATC Isuzu Bakkie (or outside in front of the SUP Shop. 
4. Sign-In opens 15 Minutes before the start of the session.  Please do not enter the water if you have not signed in.
5. Access to the toilets is from the main foyer.

You must to bring your barcode tag along as you will not be able to access the swim without it.

SWIM LEVY:

To cover the costs of the Canal Swim (SUP boards, life guards, etc), we introduced a Training Levy for all canal users.

The levy of R80 is currently charged once per year.  From 1 March 2023, this will change to a monthly subscription of R50 pm for exiting members and R100 pm for new members.   Annual levies purchased before 28 February 2023, will be honoured for the 12 month period.

Members are requested to purchase the levy online or at the next training session.

Scholars, Students and Pensioners do not pay any training levies / subscriptions

Weekend Long Ride (TBC)

Please WhatsApp 0733083127 if you plan on joining this ride. Plans change depending on who's joining.

No Training Scheduled

No Club Training Scheduled.