Weekly Transition 23 June 2011

WORD FROM THE COACHES
We have had great feedback on our winter specific programs (swim, bike & run). And we look forward to seeing the results that come from these programs. Unfortunately we could not run the strength & conditioning program due to lack of numbers. Remember strength and conditioning is an important part of your training program – if you haven’t started any yet, make sure you speak to our coaches about how to integrate this into your current training program.

Review of your training so far

We are now 2 months into our winter training block, so if you don’t get your training right now it could affect the rest of your season. This time of the year is about focusing on technique while setting up a crucial base endurance, building slowly into strength. You do not need to be ‘flogging’ yourself to get the results you want. TRAIN SMARTER NOT HARDER. Remember to have a purpose for every session and keep YOUR goals in sight. Don’t worry about what other athletes are doing as every athlete is individual, with different goals, training age and limitations to consider. Stick to YOUR game plan and you will set yourself up in the best possible way for the coming season – and if ever in doubt ask questions!

Feeling tired before / during / after training? Old Injuries resurfacing? Found new injuries?
No time is a great time to be injured. Period. So you need to get onto injuries straight away. And at this time of the year you SHOULD NOT be training tired. That’s how you will guarantee to get run down and have a higher risk of injury. During winter you are more succeptable to colds/flus so play it smart. If you are trying to thrash your body at training, your immune system will also take a beating. So a few pointers:

Go easier on your body if you are starting to feel a cold coming on
Refuel your body with the RIGHT fuels. Your body needs vitamins and minerals you get from nutritious foods such as fruit, vegetables, fish, meat etc So stick to a good balanced food plan.
Feeling tired? Speak to a coach about your training volume. You may be going to hard too early and may risk burnout before the season ends
Happy with your training load but still feeling tired? Your body is not coping so you may need to modify your body maintence. This includes massage, nutrition, recovery and SLEEP.
REMEMBER: Our short and long course programs and there as a general training guide, every athlete however is different – the way you to respond to training AND the way you recover. If ever in doubt please speak to any of our coaches. Call us on 9645 2223.

Run Session Tonight
If you are meeting at the Tan, Emma will have her freshly cleaned silver subaru down there if you need to put any gear in the car. Meet at the Trough and see her before the session commences at 6.30pm. Post feed is again at Cafe a Taglio, 157 Fitzroy Street St Kilda. So make sure you come along. A NEW VENUE will be announced for July. Any suggestions are welcome! email [email protected]

Bike Time Trials – Saturday
Information went out on Tuesday in regards to this Saturday’s timetrial, however please note the following time changes:

Location: Studley Park, Kew
Time Trial Start Times:
7.30am – Long Course
8.30am – Short Course, Surname A-K
9.00am – Short Course, Surname L-Z
9.30am – Fun Tri
Please ensure you have completed a warm-up and are at the starting line no later than 5min prior to your nominated start time. Click here to read full details including warmups, start/finish line etc.

Athletes racing this weekend
This sunday we have two keen (or smart!) athletes racing in beautiful Bali for their first Olympic Distance Triathlon – yes we are all jealous! Good luck to Meghann Blakemann and Bill Kosmopoulos (raising money for Dads in Distress). Stay tuned for updates from Meghann and Bill.

Brett Archbold has also started his journey to Ironman Korea, jetting off last night in preparation for his big race next weekend. We’ll send out details next week on how you can track Brett on his Ironman Journney.

Next Athlete Team Meeting
Schedualed for Tuesday 12 July, 6.30pm @ MSAC.
CLICK HERE to RSVP (further details to follow)

Long Course Training Camp
ONLY 6 SPOTS REMAIN for our Long Course Training Camp scheduled for Friday 29-Sunday 31 July (only 5 weeks away!). This camp is specifically designed for our long course athletes (half/full ironman distance) so if you are racing long course this year then make sure you lock this camp into your diary. Click here for full details and to RSVP.

Tri Alliance Hoodies & Swimwear
Stay tuned as the long awaited Tri Alliance Hoodie is set to be released. A functional (yes warm!) full-zip fleecy hoodie with funky retro logo. Keep an eye out for this one in the next week!
We are also developing a male and female engine swimwear range – so stay tuned for our swimwear design and details for orders.

July Training Timetable and Programs
July’s training timetable is just about complete and it’s set to be a great month of training! A few key changes/additions for July include:

Tour de France themed windtrainer sessions
Some Sunday runs at/around Studley Park – hills will make you stronger!
Rides to Mount Macedon, Kinglake, Dandenongs, Beach Rd/Humphries
Timetrials – week beginning 11 July!
Long Course Training Camp
5.45am Wed & Fri swim starts for MSAC.

Programs for July will be finalised by the end of the week. So keep an eye out over the weekend in your online programs for Julys training.

Wednesday Night Swims @ MSAC
If you swam UNDER 10minutes for a 500m time trial OR at/under 20min for a 1000m timetrial then you are now required to swim at our 6AM session at MSAC. Due to the lane availabilities at MSAC and for us to cater for each individual athlete as best as possible, this will be enforced from this week. Please ensure you are aware of this as you will be turned away. Sessions are schedualed as followed:
Wednesday AM: Advanced & top end intermediates (<10min/500m)
Wednesday PM: Beginners & low end intermediates (10+min/500)

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WELCOME TO OUR NEWEST ATHLETES!
Even though it is the winter season, Tri Alliance has had a large interest in athletes wanting to kick start their training for the 2011/2012 Season. And this week we welcome our newest athletes over the last week:
Magda Urbanek – joined our west swimming squad and already making big improvements
Meg Takiguchi – Coming off a break from triathlon and getting back into it for fun and fitness.
Chris Smith – joined us on our recent camp now ready to get stuck into some winter training
Simon Gronow – has competed in tris before and keen to get stuck into a solid winters training
John Giordano (casual) – working closely with our coaches on improving his swimming
Justin Baker (casual) – enjoys running and riding (don’t we all!) aiming for a number of run events over winter
Tori Carroll – strong swimming background with a few tri’s uner her belt coming back from injury and ready to make a big impression
Kellie Williams (casual) – another strong swimmer nursing a foot injury. Keen to get back into full training.

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GENOVESE KINGLAKE RIDE – Sunday 11 September
This year Tri Alliance is the official coachnig parter for the Kinglake Ride.

If you haven’t done this ride before, why not put this one on your winter racing calendar. Early bird special until 30 June – so get in and secure yourself a spot. Every entrant receives a FREE Nalini Jersey valued at $139 and Italian Briko Sunglasses valued at $110! Full details here.

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Tour de France App by Sportal
Want to keep updated with everything ‘Tour de France; this year? Then make sure you check out Sportal’s Tour de France App!
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OAKLEY & RUDY PROJECT SUNGLASS SPECIALS!

If you are in the market for a new pair of sunnies, then NOW is the prefect time to buy!

CBD Cycles are clearing their stock of OAKLEY and RUDY PROJECT Sunglasses and are nearly giving them away at these fantastic prices!! With prices starting at $100 and nothing over $230 you would be crazy not to check out these specials!!

These fantastic prices only available for glasses in store until Sat 25 June. So get in early to avoid missing out!!

CLICK HERE to view special Tri Alliance prices. Click here to view pictures.

Contact CBD Cycles and get your hands on a pair today!
Shop 1 50 Bourke Street 9639 229

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SHOTZ SPORTS NUTRITION
At the weekend our athletes were treated with valuable energy and hydration information from Daryl Griffith – the Director of Shotz Sports Nutrition. For those who are keen to get their hands on gels, bars and hydration, you can order online now and receive FREE shipping! Plus, spend $60 on your first order with AustralianVitamins.com and receieve $10 off!! Can’t beat that.
Click here to view and order all your training and racing nutrition products online.

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FACEBOOK PAGES
To keep up to date on everything that’s happening – make sur eyou sign up to our long term partners facebook pages:
Lakeside Sports Medicine Centre
CBD Cycls Specials
SuperSprint Events

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ATHLETES RACING IN JUNE
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, Gordon Spargo, Dan Brueckner
10km Event – Pam Tunas, Jess Evans, Sarah Grove, Michelle Reckerman, Brianna Scarlett, Steph Sheldon, Geoff Taylor,

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VICTORIAN & NATIONAL 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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SPECIAL ATHLETE OFFER FROM AUSTRALIAN VITAMINS

Tri Alliance Partner’s Australian Vitamins.com is offering a fantastic special to ALL Tri Alliance Athletes!

Receive $10 OFF your first order over $60 with AustralianVitamins.com! – Supplying Tri Alliance members with leading brands such as Ascend, Shotz, Musashi & many more. Additionally, all Tri Alliance members receive FREE SHIPPING on all orders to anywhere in Australia. No minimum purchase required.

Click here: http://www.australianvitamins.com/groups/Tri-Alliance
To receive $10 off your first purchase use the code AVFIRST in the coupon box at checkout
Enter your email and the password: trialliance to receive free shipping