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Flow Endurance

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19.01.2022 Looking for Friday Swim-spiration? Give our morning swim set a go!

14.01.2022 Had the #wolfpack bounding with excitement (And to create Achilles tendon stiffness) this morning as Wednesday run squad officially moved to its new home, under lights at the Flinders University sport ovals! Want to improve your running? Come along every Wednesday morning 6-7am.

13.01.2022 #wednesdaywrap We think #thepack flowed amazingly on Sunday at the #victorharbourtriathlons. We’re immensely proud of the group and everyone’s effort. A couple of outstanding displays of resilience: Anya in her first Standard Distance race putting the bitter disappointment of a DNF by being stranded with a mechanical behind her by having the determination to run after getting a lift back to T2... 12 yo Kades running his bike 3.5km back to transition with a broken derailleur to complete the course. Anne-Marie completing her first sprint swim after a number of misfires over the past 12 months do to respiratory issues. OD STATE CHAMPIONSHIPS: Tracy Carey 2nd 55-59 Jono Wishart 3rd 20-24 Luke Collyer 6th 40-44 Megan Down 9th 35-39 Abel Podger 10th 40-44 Gav Carey 10th 55-59 Anthony Wesley 17th 45-49 Tim Sammons 24th 45-49 Shane Burges 22nd 35-39 Don Brady DNF (Planned progression) Anya Hotinski DNF (mechanical) SPRINT Chad Heinrich 1st 30-39 Dave Williamson 1st 40-49 Adrian Wilson 3rd 50-59 Anne-Marie Wesley 3rd 50-59 Jared Savage 4th 25-29 Andre Sammons 8th 14-15 SHORT COURSE/KIDS Kaden Williamson Jai Williamson Aidan Collyer Wade Bentley Luke Martin Fletch Langeluddecke Anton Sammons Lewis Collyer Jed Down Pippa Down Lucas Sammons Macy Langeluddecke On behalf of the team, thanks to all the family and friends for the support! #flow #thepack #triathlon #trisa #victorharbour #triathlon #tri @ Victor Harbor, South Australia Chris Rawling

12.01.2022 Who wants to join us for #Isoman Team up with family, friends, training partners and challenge yourself with the flow family this easter. Stay safe and keep the distance! Tag us and share your story! #EasterIsoman... #flow #thepack @flow_endurance See more

09.01.2022 ANNOUNCEMENT ... Flow Endurance is now an official Triathlon Australia Tri Club! Looking for a club, coaching and a fun & supportive atmosphere to challenge yourself??? Get in touch!

07.01.2022 Coaches tip : Don’t just do the training, be in search of the WHY behind it. Seek out the reasons behind your current condition, training block or plan. . Empower yourself with the knowledge on how to be a better athlete and reap the rewards.

07.01.2022 Exciting news for everyone!

06.01.2022 #sneakpeak... new threads soon to drop Thanks team thanks #flow #findyourflow #wolfpack #Repost @titanperformancegroup with @make_repost... We’re hard at work locally designing custom apparel & bringing to life a new line of custom kit. . ‘Tailored by TITAN’ is your go-to custom apparel provider for a full range of cycling, triathlon, running & casual wear. We cater for individuals & clubs through to mass participation & corporate events. . Custom Design No Minimum Order Free Graphic Design Service Italian, Swiss & French Fabrics Online Team Store Expert Customer Service Designed in Australia, Global Reach Real People Doing Real Things. . Fun fact? Our General Manager, Darren Buckby @dazzler2108, has a Bachelor of Science specialising in Textile Design & Technology. . Prepare for the return of racing, get in touch with our team today. We’d love to bring your ideas to life! It’s our passion!!! . (08) 82965274 [email protected] www.titanperformance.com.au Shop 3, 367-369 Brighton Rd DM via Instagram or Facebook . OPEN from 10am Monday - Saturday. . #titanperformancegroup #titanperformanceapparel #tailoredbytitan See more

05.01.2022 A great night for the #flow #pups at the #SAPSASA Sthn districts swim meet. Jed, Jai & Luke all placed in their freestyle heats with big PBs. Jed also finished 3rd in backstroke. Monday night junior swim-run squad has built some confidence and fun in the water #juniors #juniorsquad #kidstriathlon #kidsswimming #swimrun #fun #confidence #resilience #pups #flow #flowpups Sarah Williamson Marion Outdoor Pool

05.01.2022 A massive day out @ironmanoceania Geelong 70.3 for Luke Collyer & Chad Heinrich. Chad took a massive chunk of time off his PB with a huge swim-bike combo, while Luke put together his best and most consistent race across the distance PBing all three disciplines and snagging a precious NZ World Champs spot at roll down. Reward for consistent hard work gents! Congratulations also to long time friend & past squad member Mark Raphael in bagging a PB and 5th in AG! Well deserved Raph! #flow #wolfpack #triathlon #ironman #ironman703 #703worldchamps

04.01.2022 And swim squad is back We’re so grateful to be back on pool deck guiding a very happy squad in the water! It’s the company and shared sessions that people have missed the most. Big thanks to @westminster.school #thepacksback #swimsquad #coaching #triathlon #ironman #openwaterswimming ... #adelaide See more

04.01.2022 One of our favourite quotes: The only training you’re benefiting from is the training you’re recovering from. It’s easy to get carried away with the latest and greatest recovery modalities but when it comes to recovery two key practices are king: 1 Sleep: It’s the time when your recovery hormones spike & the majority of repair & regeneration occurs. Endurance athletes are recommended to aim for a minimum of 7hours a day (including naps). 2 Nutrition: Replacing gly...cogen stores (Stored sugar) with carbohydrates and delivering protein to assist with muscle repair is key. Aim for a hearty meal that combines carbohydrate & protein ASAP. Our favourite option - A wrap/roll with as much colour as you can handle and a source of protein. 3/4 after the big two, active recovery & supplementary soft tissues recovery strategies are next on the list. This can include: low intensity movement (HR around 40-50% of max) Active mobility (foam rolling, dynamic stretching, yoga) Hydrotherapy Massage/acupuncture Active compression All of the above have been demonstrated to assist with returning movement capabilities to pre exercise levels & have benefits in the psychological recovery. 5Finally, our thoughts on anything outside of the first four categories are simple. If you feel like it’s assisting you, stay with it. However, before spending your hard earned $$$ on expensive options, make sure you priorities the first four steps. See more

04.01.2022 3.. 2.. 1.. Go!! Keeping accountable to a time cycle is a key element in getting the best out of your swim set and improving performance. Watches are good, but nothing beats the clock! Here’s the squad back in action this morning, chasing and motivating each other, and loving it #swim #swimsquad #triathlon #coaching #adelaide #thepack