Club Training

We offer various sessions every week across the three disciplines. Swimming and Track running sessions are chargeable (either £12 per month all inclusive or £4 per session PAYG). New members are able to attend 3 trial sessions to see if they like what we offer before committing to join.

We also welcome any member of any other Triathlon Scotland affiliated club to join us if in Ayrshire for work or holiday, just send us a message via the contact form or social media to arrange.

Swimming

Mondays // Troon Swimming Pool

7.30pm - 8.30pm and 8.30pm - 9.30pm

A coached, structured session focusing on race fitness and technique lasting 1 hour within the 4 lane Troon Pool, with each lane catering for different speeds/fitness levels making it suitable for all abilities of swimmers, though we have to stress we do not "teach" swimming and require participants to be able to swim 200 metres front crawl unassisted.

For adult swimming lessons we recommend contacting your local council swimming facility.

Both sessions are identical, having two sessions just increases our capacity and offers greater flexibility. Typically the 7.30pm session is busier.

Development Lane

New for 2025, we have 1 lane of the 8.30pm session dedicated to a "Development Lane" led by coach Charlie. The aim of this lane is to provide an introduction to our sessions teaching the fundamentals of the session such as lane etiquette, drills and a greater focus on technique. It is intended as a pathway to the main swim sessions for new members of those coming back from a break or injury.

Cycling

Summer

Wednesday // Marine Drive, Irvine (meet at Gailes Hotel car park)

6.15pm

Affectionatly known as 'Crit' - short for the French word Criterium, used in cycling to describe a multi lap race on a short circuit.

This is a through and off chaingang style group ride lasting roughly 45 minutes. It is progressive with each of the 3/4 laps getting faster. It is great for developing fitness and bike handling skills. It may sound daunting but the skills are very quickly picked up and will stand you in great stead for racing and with two groups it is suitable for everyone.

Two groups for different speeds, the first group at 6.15pm followed by the faster paced group at 6.20pm

The video below is an explainer guide to riding a in a pace line by YouTube channel Global Cycling Network. (chain gang explainer from 3.05mins)

Winter

Wednesdays and Fridays // Zwift virtual session

6.30pm

We have two weekly virtual cycling sessions on the Zwift training platform. Wednesday is a steady group ride with a few optional sprints lasting around 1 hour. Friday is a structured interval session, this uses the band together feature to ensure everyone remains in the group whilst everyone works at their own individual effort based on their functional threshold power.

We have a discord group voice chat during the sessions for some chat and banter. Search Ayrodynamic in the clubs tab of the Zwift companion app to join any of the sessions.

Running

Tuesdays // Ayrshire Athletics Arena, Kilmarnock

5.45pm

"Track Tuesday" is a running interval session led by coach Lorna. Held at the state of the art Ayrshire Athletics Arena which was built as a training venue for the Glasgow 2014 Commonwealth Games.

The session consists of a warm up and drills, followed by a set of intervals at around the pace you'd run a 10km race, with short recoveries in between. The session can be tailored to all fitness levels and as we run in circles, no one ever gets left behind!

An example session is:

Drills

1200m build run

Main Set (First 3 intervals at half marathon pace, last 3 at 10k pace)

1400m , 1200m , 1000m, 800m, 600m, 400m all with 200m recovery in between.

Additional events

Throughout the year we run various additional training sessions and events, such as longer cycling group rides, open water swims, training weekends and internal club races.