Word from the Coaches

Our first team meeting for the 2011/2012 season was held on Tuesday Night. We had around 90 athletes in attendance which was fantastic. Important areas that were discussed on the night included a review of our Yearly Planner – where and how, races, training camps, timetrials and everything in between, our new athlete ID’s (see below ), our new Visual Training programs (see below), review of our current training phase, training zones, and further improvements and changes to our program. Some exciting stuff happening! We have received great feedback from the night – in particular the breakout groups for Fun, Short Course and Long Course athletes. So thanks for the feedback. If you have anything you think we should know or consider – feel free to drop us a line. We are always open to looking at ways we can improve in all aspects of the squad.

Congrats also to Kerensa Sneyd for winning herself a fantastic package of a Retul Bike Fit, Spin Scan Analysis and PowerOutput Package. Not a bad get for coming along to our team meeting! Consolation prizes were also won by Tim Grant and Marianne Orr. So congrats guys. Our next Team Meeting will be schedualed for September/August.

If you were not already aware, Melbourne Marathon Entries opened this week – including Full and Half Marathon, 10km and 5km run events. We are set to have our largest numbers this year – so make sure you get in early and reserve yourself a spot. If you are unsure what race distance you should do, please seek coaches advice. Call us in the office on 9645 2223. CLICK HERE to register online.

Well done to Jody Biddle who competed in a couple of events in the Noosa Winter Festival over the weekend. He entered himself in the 1km swim and 10km Noosa Run. Great chance to get a little warmer weather too! Keep up the great work Jody.

Matin Borner  IM South Africa – Martin’s journey to Ironman under the guidance of Tri Alliance is note worthy and he’s shared his experience with us. Read his Ironman Journey here.



If you ride with us on Saturday’s you MUST read the following.

Our long rides on the weekend form an important part of your winter training – particularily for those who are racing long course. These rides aim to improve your bike skills, endurance and strength. So if you want to improve – then make sure you come along. READ HERE all details on location, riding groups, meeting point, route, safety and riding etiquette.

This Saturday’s ride is at the Wildwood Loop again, leaving at 7.00am sharp. Well done to everyone who rode last weekend. A big challenge for some (ie most!) so make sure you get out again this weekend. Please ensure you are ready at 6.55am for ride briefing! Last week we had to wait for late comers, so please allow enough time to travelthere and get ready as we want to ensure rides start on time. Cnr Sunbury & and Oaklands Rd Bulla (behind the airport). Turn right at the round about and meet in the airplane viewing carpark on the left.

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REFUEL Dinner tonight @ Cafe a Taglio

DINNER TONIGHT at Cafe a Taglio after our run – so pack some warm gear and come along for a feed.  We have secured a fantastic deal, choose any Gaurmet Pasta and a slice of their authentic Italian Pizza for only $15! Cafe a Taglio, 157 Fitzroy Street StKilda. Parking can be found under the IGA Carpark for only $2. Then head across the road and walk towards the junction 50m and you will find it. See you there!


Athletes Racing in June

Good luck to all our athletes racing in June.

  • Challenge Cairns Half IM – We have a group of dedicated athletes headnig up to Cairns next weekend for the Challenge Cairns Half IM.
  • Hawaii 70.3 Half IM – Dave Nealon is packing his bags and Hawaiin tees and jetting off to race on June 4. Stay tuned for a pre and post race wrap up from Dave.
  • Bali Olympic Distance – Meghann Blakemann and Bill Kosmopoulos (raising money for Dads in Distress) heading over to Bali on June 26. So a few more weeks to finalise their preparations.


Athlete ID’s

Our Athlete ID’s were distributed on Tuesday Night. If you didn’t receive one, these will be available at the following sessions: Tonight’s run @ MSAC, tomorrow AM at Northcote, Saturday AM ride and Sunday AM run. You will just need to sign a T&C’s form which we will have with us. So please ensure you see Sarah or Ollie at a Session. These cards will be required at ALL sessions, and at any of our partners to receive benefits of being part of Tri Alliance. Click here to view our partners and your benefits as a Tri Alliance athlete.


Visual Training Programs

Our latest and most excitng change to the delivery of our training programs is the launch of our Visual Training Programs. This delivery of our training programs will now allow you to visually see your strength training program, swim, bike and run drills plus loads more. It is available for anyone on our Short Course, Long Course or Personalised Program. Social athletes can upgrade to gain these benefits. Simply contact us in the office. Keep an eye out for an email with more details on this.


Training Zones

Training Zones in your program are the most important part in improving performance. Each training zone represents a training load that will induce specific training adaptations in the body. In order for an athlete to improve his/her performance – these zones must be adhered to wherever possible. Changes in training zones in your program represent the need to improve and adapt to new and higher level of performance.

Training zones are very unique and vary with each individual. Age can be very general guide to ranges although the common mistake made is that the higher the heart rate training the better – this is not the case. To view our training zones, what they are, how they work and why it is used to improve your performance, log into your athlete toolkit and find it under Training > Training Zones & Definitions.

If you would like to accurately calculate your own training zones (specific for you), then check out our assessment which includes calculating your body fat percentage, basal & active metabolic rates, and training zones. Click here to read more…


June Timetables

The June Training calendar for CBD is now available. The WEST will be available tomorrow, as we are just finalising some details/structure around the June Program there.

Main changes to the training timetable:

  • Next week is recovery week AND time trial week (swim/run only)
  • Monday PM swim sessions at MSAC are at 7.00pm instead of 7.15pm. So don’t turn up late!
  • We commence Tuesday AM runs at MSAC from Tues 7 June
  • We commence Thursday AM windtrainers (instead of Albert Park loops) at our office from Thurs 9 June. This is being introduced so this session is more specific and no there are external variables (such as wind, traffic etc) and safer! So all pluses!
  • Recovery weeks will have NO Friday AM swim Sessions, Tues AM runs, OR Thurs AM windtrainer.
  • Sunday’s runs on recovery weeks will be for Run Melbourne (or other run event participants) only. Everyone else day off.
  • There will be NO coached sessions on Saturday 11 and Sunday 12 during the Lorne Camp. However groups are encouraged to form ‘rebel rides/runs’ – use our facebook medium to organise these.
  • Monday 13 June is a Public holiday – so no sessions.

Make sure you check out the timetable so you know exactly what’s happening.


Time Trials – Next Week!

Our time trials for the year start NEXT WEEK! We kick off with Swim and Run time trials only. Time trials are held every 6 weeks during a recovery week.

Do not be afraid to turn up to these sessions – we want as many athletes as possible to log their times as this helps us to see where you are at now, compare to where you were last year (if you have been training with us for 12+ months) and track how your improvements go over the coming months. If you don’t time trial now, you won’t know whether the next 6 weeks of your training are tracking.

Distances will be:

  • Fun/Social or someone just starting out: 1-200m swim, 1-2km run
  • Sprint / Olympic: 500m swim, 5km run
  • Half/Full Ironman: 1km swim, 10km run

Times and days for timetrials:

  • Monday 6am Northcote – beginners (those who swim in first lane)
  • Monday 7.15pm MSAC – Beginners and some low end intermediates
  • Wednesday 6am Northcorte – Intermediate/advanced (those who swim in lane 2)
  • Wednesday 6am MSAC – Advanced and some top end intermediates (anyone who swims in lane 3 on Monday’s and Wednesday mornings.
  • Wednesday 7.15pm MSAC – Intermediates (anyone who swims in lane 2 Monday’s)
  • Thursday 6.30pm MSAC / Albert Park Lake – Run Timetrial – All athletes.


Services to improve your performance:

Coaching Consultations: $76 one off or $229 for 4 consults (1 per month)

  • Review of your current training
  • Evaluate strengths and weaknesses
  • Goal setting for the future and goal rewviews
  • Developing a yearly planner and mapping out key races
  • Race preparation advice
  • Nutrition advice

Body Managemtent Assessment & Training Zone review $199 (4 assessments)

Aimed at providing you with the knowledge, information and guidance to ensure your health (weight / body fat) and nutrition is on track to reaching your goals. Calculate body fat percentage, Basal & Active Metabolic Rate AND your training zones for peak performance.

Retul Bike Fit $225

Why get a Retul Bike Fit?? Coach JC explains why….

Altitude Training


Major benefits from Altitude Training are:

  • Improved aerobic performance
  • Increased metabolic rate and calorie burn
  • Improved oxygen utilisation
  • Time efficient training
  • Improved physiological function

Nutrition / Supplements

Nutrition and supplementation pays a pivitol role in reaching your maximum performance in training and racing. At Tri Alliance we have Partnered specifically with companies who meet the needs of our athletes.

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