Weekly Transition 9 June 2011

Swim, bike, run, read….

WORD FROM THE COACHES

What a massive week we have had in training. Our numbers at sessions are at an all time high. Our numbers at sessions are also looking very healthy – which is a great sign as it means more of our athletes are training more of the time! So you are aware, we are currently working with MSAC to secure further lanes on a Monday, so your patience as we work this is appreciated.
Last week alone we also time trialled 93 athletes in the swim and 64 in the run. (You can now view all timetrial results under ‘Time Trial results June 2011’ in the training section of your toolkit)

Our Winter Specific Programs have proved to be extremely popular. With the Run program sold out (waiting list only), the swim now 90% full, bike 65% full, and strength & conditioning 45% – seeking further numbers. So if you have not locked yourself in for a program full details can be found here.

Where is your training at? Most athletes now have been back in structured training for 6 weeks and you have completed your first time trial to get a baseline of where your fitness level is at. Over the last couple of weeks you should have commenced your strength and conditioning program (found in your online programs – if you haven’t read why you should here!). You should start to feel like your fitness is starting to come back, sessions getting easier and you are feeling fresh and keen for each session. If this doesn’t sound like you – then make sure you speak to one of our coaches asap to help you get on track. This time of the program is crucial in setting up a sound base endurance and strength and focusing on improving technique. So make sure you get along to your planned sessions. (Remember to keep your goals in sight!)

The next step in our training program is our first training camp for the year. The benefits behind a training camp (apart from being ‘fun’) is to provide a spike in your training program. Loading your body above where it sits currently. Get a good recovery after your ‘spike’ and you will be all the more stronger for it. So a big benefit to our athletes heading down to Lorne this weekend.

This week we also start to build in hill run training. Over your first few sessions you will be shown the correct hill run technique first and then we will start to build the distance and effort into these specific sessions to work on your strength.  Click here to read our tips and techniques of hill running.

Mooloolaba Olympic Distance Race – Sunday 28 March
Entries open Tuesday 14 June 2011. So if you want to race, make sure you are at your computer on Tuesday to enter!  Click here for more info

Big thanks to Tim Grant who has been helping us sign up the TA Car. If you haven’t seen it yet, you now won’t be able to miss it!! It will head out on it’s first adventure this weekend down to the Lorne Camp proudly displaying it’s new colours. Thanks again Tim – your handy work is much apprciated!

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CONGRATS TO CHALLENGE CAIRNS & HAWAII HALF ATHLETES!

What a great effort from our athletes on the weekend. We had 6 athletes race the half and reports coming back from the top end (yes they are all still holidaying there and enjoying the sunshine, fishing, snorkelling, scuba diving….where was I??!!) that the race was fantastic. The run was super hot, but our athletes did an awesome job. Marina and Jay a good prep race for their first full ironman later in the year, a first for Matt McShane, Berit & Dave Barton, and Jen Ashmore and Mark Hyoms ticked another notch on their Half IM belt. Race results:
Marina Zupan: 5:41.08
Matt McShane 6:18.23
Jen Ashmore 6:59.52
Jay Mueller 5:49.46
Mark Hyoms 5:35.34
Berit Barton 5:46.12
Dave Barton. 6:08.21

Also on the weekend was the Hawaii Half – and if you didn’t already know David Nealon completed his first half IM (how could you not, you just had to log onto facebook and see the endless streams of status updates, videos and pics! 🙂 ) Dave completed in 7:08.39. if you haven’t had a chance to read his ironman journey check it out here….

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WELCOME TO AUDREY CARMEN GRANA!

Baby Audrey Carmel Grana

Tri Alliance would like to congratulate athlete Ariel Grana and his wife Casey on the safe arrival of their beautiful first baby girl Audrey Carmen Grana yesterday afternoon. Very cute!!!

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THURSDAY NIGHT RUNS – IMPORTANT INFO!!!!

There are new times/locations in meeting for our Thursday Night Runs from this Thursday 9 June – TONIGHT!
6.00pm – Long Course athletes only. This means you are training for a half or full ironman within the next 6 months. Leaving MSAC at 6.00pm SHARP! Warm-up pace will be around 5.30km pace or below. If this is harder than your warm-up (and you are a long course athlete) then you will need to meet at The Tan and do your warm up from then. Be ready by 6.30pm.
6.30pm – Short Course athletes & Fun/Beginner athletes. This means you are training for Olympic, Sprint or Fun Distance tri’s OR you are just getting back into running. You MUST complete a 10min warm-up (easy jog at T2) and be ready to start at 6.30pm. Meeting point is the water fountain (also known as the ‘trough’) at the Tan. Alexandra Avenue South Yarra just down from the Swan Street Bridge.
Please note there will be no cars to leave your gear in if meeting at the Tan. If driving, you may be best to park up the top of the tan and use the distance as your warm-up.
West – Session on at 6.30pm as normal with Coach Greg.

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WHAT’S ON THE MENU?

Dinner Thursday Night is at Cafe a Taglio, 157 Fitzroy Street St Kilda. Last week the pasta of choice Linguine Carbonara (food envy!!). 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!
A lazy $15 gets you an awesome bowl of their Gaurmet Pasta and a slice of authentic Italian Pizza. Can’t get better value than that!
Question is – who’s going to be the first to try every pasta and pizza on the menu??? Coach Ollie V Paddy Fitzgerald??? hmmm…..

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TRAINING THIS WEEKEND – NON COACHED

Due to the majority of our coaches being down at the Lorne Camp, there is no coached ride or run Sat/Sund. And Monday is a public holiday – so no swimming.
If you are keen to hook up with other athletes on the road or run, then post on our facebook page and suggest some times and places for meeting. Great way to get your training in if you aren’t heading down to the camp. Ride and run training distances and intensities are prescribed in the program.

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ATHLETES RACING IN JUNE
Good luck to all our athletes in their upcoming races.

• Bali Olympic Distance – Meghann Blakemann and Bill Kosmopoulos (raising money for Dads in Distress) heading over to Bali on June 26. So only a couple more weeks to finalise their preparations.
• Korea Ironman – Brett Archibold takes on Ironman Korea on Sund 3 July. A replacement race from the abondoned China Ironman, Brett has had to reset himself back up and mentally prepare for an extra month + of training. So keep it up Brett!

Run Melbourne Participants
Keep up the great work to those who are entered into Run Melbourne on Sunday 17 July. Run programs have been posted and you will start to build strength and pace over the coming weeks. If you are racing and haven’t let us know yet make sure you email [email protected]

• Half Marathon – Chris Ormston, Lucas Reily, Lisa MacFarlane, Sheridan Brown, Evalin Ling, Paul Cassie, Marina Zupan, Brad Campbell, Stan Assimopoulos, Alex Angelini, Dean Hawkins, Kerri Whitney, Andy Wood-Rich, Mick Gray
• 10km Event – Pam Tunas, Jess Evans, Sarah Grove, Michelle Reckerman, Brianna Scarlett

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VICTORIAN & AUSTRALIAN DUATHLON SERIES

Victorian Duathlon Series
Thre are two distances in the Vic Duathlon Series:
Sprint: 5km run / 20km bike / 3km run
Dash: 2km run / 10km bike / 1km run

Race 1 – 10 July, Richmond
Race 2 – 24 July, Knox
Race 3 – 14 August, Somers
Race 4 – 18 September, Kew (National series race)
Race 5 – 2 October , Richmond (Vic champs)
Further details will become available at www.trivic.org.au

Australian Duathon Series
Race 1 – 19 June – Hunter Valley, NSW
Race 2 – 14 August – Alice Springs, NT
Race 3 – 24 July – Lockyer Valley, QLD
Race 4 – 28 August -Canberra, ACT
Race 5 – 18 September, Melbourne, VIC
Race 6 – 2 October, Davenport, VIC
Race 7 – 9 October, Champion Lakes, WA
Race 8 – 16 October, Barossa Valley, SA
For more details about each race click here

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LEVEL 1 TECHNICAL OFFICIAL COURSE
Triathlon Technical Officials wanted – you don’t need to be a triathlete to be an official!

All sports need their officials and Triathlon is currently recruiting Technical Officials.
Next Level One Technical Officials course: Saturday 9 & Sunday 10 July, 2011
Saturday: 1:00-5:00pm. South Yarra Sports Centre (Melb Boys High), 679 Chapel St, South Yarra.
Sunday: 6:30-9:30am. Duathlon, Yarra Blvd, Richmond.

For more information read this brochure or to book your place, email [email protected]

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SPECIAL ATHLETE OFFER FROM AUSTRALIAN VITAMINS

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1. Click here: http://www.australianvitamins.com/groups/Tri-Alliance
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3. Enter your email and the password: trialliance to receive free shipping

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