Day 4: Skills, Sun, and a Serious Climb

Day 4 saw us head down the mountain to the newly refurbished Mt Beauty Swimming Pool for a focused swim session with a big emphasis on technique.

With two cameras rolling, one above the water and one below, we were able to provide real-time stroke analysis, immediate feedback, and targeted drill corrections. There were plenty of notes taken poolside, setting up valuable 1:1 coach–athlete discussions as we reviewed the footage together. These sessions are gold, giving athletes clarity on what to work on and why it matters.

Post-swim, the group rolled out for a 90-minute ride through the Kiewa Valley, enjoying warmer temperatures and fast, flowing roads before regrouping for a squad lunch at a local café which was well-earned and well-timed.

The camp also welcomed Emily and Darren, who joined the group on Day 4. While most opted to drive back up the mountain afterward, Darren chose the hard way home. Riding back up Falls Creek for his second ride of the day, he tackled a long, toasty climb that reminded everyone just how deceptive “one more ride” can be in the alpine region.

The afternoon session shifted the focus firmly to recovery, with a swim in Rocky Valley Dam. With the heat building through the day, the cool water was a welcome relief, helping tired legs and bodies reset ahead of the next block of training.

Awards – Day 4

Pink Hanky: Matt for losing his sunscreen… inside his own swim bag

Hard Rock: Larissa for knocking out three repeats of the back of Falls Creek climb—serious grit on display

Day 5: Big Distance, Big Views, and Bigger Grit

Day 5 started early, with four athletes rolling out before most alarms went off, heading down the back of Falls Creek toward either Anglers Rest (100km) or Omeo (155km). Long descents, remote roads, and a serious amount of climbing made these rides as mentally demanding as they were physical.

Back on the mountain, others took on the 50km return ride to Trapyard Gap, which marked longest-ever rides for some—exactly the kind of progress these camps are designed to create.

Meanwhile, Heath opted for a very different challenge, heading out solo for a 32km trail run toward Mt Bogong. With clear skies and a true blue-bird day, the views were nothing short of epic, even if the terrain made sure nothing came easily.

As the heat began to build, those returning from Omeo were greeted on the final climb back up Falls Creek by Steph and Paula, armed with cold water and ice-cold Coke. The timing couldn’t have been better, and the reception was very much appreciated.

Once everyone was safely back, the squad headed to Rocky Valley Dam for a super chill recovery swim, letting the body reset after a massive morning of training. The day wasn’t quite done yet though, finishing with a 5–10km run along the aqueduct, negotiated on some very tired legs.

Awards – Day 5

Pink Hanky: Coach Steph for doing, well, Coach Steph things…

Hard Rock: Heath for completing what was essentially a marathon of high-altitude running across the day—an outstanding effort

Day 6: Choice, Consistency, and Getting the Work Done

Day 6 kicked off early with a pre-breakfast run up at Mt McKay. Athletes tackled a 5km loop, choosing to complete one, two, or three laps depending on individual training goals. With legs already carrying plenty of fatigue from earlier in the week, it was a session that rewarded discipline, smart pacing, and knowing when enough was enough.

The middle of the day allowed for recovery and refuelling before the afternoon block, where athletes chose between two solid options:

  • A 2-hour road ride to the Trapyard Gap gate, or

  • A 3-hour MTB session, making the most of the alpine trails

As the temperature continued to rise through the afternoon, the camp finished the day with a recovery swim, cooling off and setting the body up as best as possible for the final stretch of the camp.

Awards – Day 6

Pink Hanky: Connor (self-nominated) for being late to sessions

Hard Rock: Michelle for not only completing every session, but also fitting in a family hike alongside the training—proof that balance and commitment can coexist