Weekly Transition 7 July 2011

Word from the coaches….
We are now well into our second build week, with recovery week coming up next week. Most athletes seem to be responding really well to the training and we look forward to putting you against the clock again next week in our Run and Swim Time Trials (held every 6 weeks, info below). Remember with recovery week next week, it also means the timetable changes slightly. Next week there is no Thursday or Friday AM sessions (enjoy the sleepins!!), however Tuesday Am we are holding a windtrainer (Port Melbourne) to replace the evening session due to our next team meeting -Tuesday 12 July. (Ensure you check out the training timetable)

Athletes in Run Melbourne Half did well completing their longest run on the weekend the distance will be brought right back this week in preparation for next weekend. So keep up the great work.

This Sunday is the first race of the Brooks Duathlon Series at Richmond. Good luck to Claire Gifford, Jayne Gaukroger, Geoff Taylor & Lisa Dominquez. (If you are racing, make sure you let us know!)

There are still a number of athletes who do not have the required swim gear at sessions. As a minimum you must have paddles and pool buoy, please ensure you get your hands on some asap or click here to order online.

Team Meeting
Our Team Meeting next Tuesday Night will be another information night, going over areas such as:

• News & Updates – Tri Alliance & Triathlon
• Our next training phase and what it means
• Over training | Under recovering
• Importance of nutrition – Guest speaker from AustralianVitamins.com
• Training & goal review
• Giveaways from AustralianVitamins.com & Ascend Proven Sports Protein!! PLEASE ENSURE YOU RSVP to ensure you receive a giveaway pack on the night

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JULY Saturday Long Rides
Information is now out on our rides for JULY. A full calendar has been produced, along with important information about riding with the squad as well as what group you should be riding in. CLICK HERE to read all the July timetable and info.

This weekends Ride
This weekend we head back out to towards Kinglake, starting at Studley Park. Please ensure you come prepared with all your gear and nutrition. Be ready to ride 5min BEFORE your nominated start times for your ride briefing.
Meet: Studley Park Boat House
Group 1: 7.00am Strong long course Athletes only or unless advised by Coaches
Group 2: 7.15am New Long Course Athletes (stronger riders) and more experienced Olympic/Sprint distance Athletes (strong riders) (rode below 20min for 10km timetrial, or 40min or below for the 20km)
Group 3: 7.20am Some new Long Course Athletes and the rest of Olympic/Sprint distance Athletes (rode around 20-21min for the 10km timetrial, or rode between 40-45min for 20km)
Group 4: 7.30am All beginner athletes / riders and new to the squad. Rode 21+min for 10km timetrial.
**Please note there were a number of riders who rode in the wrong groups last week based on where their current fitness/strength levels are at. Please ensure you move you move to your appropriate group, ask coaches for advice if unsure.
Maps and ride details:
Please ensure you are all aware of the ride maps for this weekend. Groups will stay together as best as possible, however you should still be aware of where you are heading and how to get back!
Group 1 – 7.00am: Studley Park > StAndrews > Whittlesea > Kinglake Return 135km
Group 2 – 7.15am: Studley Park > StAndrews > Kinglake Return 100km
Group 3 – 7.20am: Studley Park > StAndrews Return 80km
Group 4 – 7.30am: Studley Park Loops x 4 60km
Post Ride Coffee & feed, Studley Park Boat House Cafe. 🙂

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RUN @ Studley Park this weekend for CBD Athletes
As timetabled, Sunday’s Run for CBD Athletes is at Studley Park. Meet in the Studley Park Boathouse. The run will involve rolling hills and trail runs, focusing on strength and endurance so come prepared for a solid run! Coffee afterwards at the Studley Park Boat House!

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Tri Alliance Hoodie NOW ON SALE!
The latest item to hit the Tri Alliance Clothing range! Our Tri Alliance Hoodie is a traditional fleecy hoodie with full-zip in the centre front and two handwarmer pockets.
With a funky retro logo and toasty warm inner lining, this hoodie will be perfect to throw on after a training session. Coaches Ollie & Sarah will have samples at training sessions this week – so try yours on for size!
Sizing:
Female: (XS/8), (S/10), (M/12), (L/14), (XL/16)
Male:     S, M, L, XL, XXL
Details:
Front Full-Zip, hood, from pockets, 320 gsm, 80% cotton, 20% polyester.

Special introductory price of $49.95 if order received before 15 July!!!
(RRP$59.95 after 15 July)
Click Here to Order yours online today!

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Time Trials information for NEXT WEEK

Our second run and swim time trials for the year are NEXT WEEK! (Yes it’s been 6 weeks already!)

Please ensure you make the effort to make it to your designated time trials, it’s the only way we (and you) can really track how you are progressing and they are great motivators – you can use them as mini goals during the winter season!

Distances are:

• Fun/Social or someone just starting out: 200m swim, 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 7.00pm MSAC – Beginners (those who swim the majority of the time in first lane, with surnames A-K
• Monday 7.30pm MSAC – Beginners (those who swim the majority of the time in first lane, with surnames L-Z
• Wednesday 6am Northcorte – Intermediate/advanced (those who swim in lanes 2 & 3)
• Wednesday 6am MSAC – Advanced (anyone who swims in lane 3 on Monday’s and lane 2 Wednesday mornings.
• Wednesday 7.15pm MSAC – Intermediates (anyone who swims in lane 2 Monday and Wednesday nights)
• Thursday 6.15pm MSAC / Albert Park Lake – Run Timetrial – All athletes. Those who are racing Run Melbourne will not do the timetrial, you will have an alternative run session. Your time trial is Sunday!

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New THURSDAY NIGHT dinner location  for the month of JULY!
To mix it up, we have selected a NEW dinner venue for our Thursday Night dinners after your Tan Run. July’s location will be the Palmerston Hotel, 51 Palmerston Cresent South Melbourne. (Cnr of Kings way, just down from Albert Road). With a perfect location – inbetween MSAC and The Tan, and fantastic specials includeing $13 pie, of the day, roast of the day or pasta of the day and cheap pub drinks, you don’t have any reason NOT to come! See you there!

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Athlete Results – Brett Archbold, IM Korea.

Ironman sunburn!

Brett raced his second Ironman on the weekend in Korea. He settled in well in the week leading into the race trying to acclimatise as best as possible to the heat (30+) and humidity (90%!) was going to be the hardest part. Ironman labelled the race ‘A battle of Heat, Humidity and Hills’!

With coaches, athletes and friends keen to see how Brett progressed over the day we were disappointed to find out the morning of the race that Ironman’s tracking system was down so we had no way of knowing how he was tracking during the race. The first we found out on how he was doing was when an update was posted showing he was 2nd off the bike in his age group – awesome, everything going to plan so far!

Starting off with a solid first 15km, holding his 2nd position but the final 25+ kms were going to be the hardest. Cramping started to kick in it was a brutal second half of the marathon. Brett said after his race..
“Hey guys! Thanks for all the interest! Ironman coverge blows!! In the end I had a disappointing day. Swam about 57, had good bike for the course of 5.10, and came in second onto the run, held that until about the 15k mark, when a french dude got me, then started to hurt at the 18-19k mark, was running 6min k up a hill and hr was 177, lost a couple more spots, then was ok until i started to cramp from the 25-40k mark. It was run, cramp, walk, repeat, couldn’t run a k without cramping!! Ended up coming in in 10.38, a hawaii spot would have been 10-10.10ish. Spewing! It was brutally hot on the second half of bike and run, male pro winner did 8.48, a good half an hour slower than usual. I am a bit shattered now that i had a sniff of a spot and let it slip, thanks so much for following!”

Another learning experience from Ironman – just showing you that anything can really happen on race day. But to have the mental toughness to battle it out when things don’t go to plan is what Ironman is about. Top work Brett in very tough conditions. Until next time….

Athlete Race report – Meghann Blakemann
Relive Meghann’s first Olympic Distance Triathlon at the Bali International Triathlon.

The Biznet Bali International Triathlon.  Only three words to sum it up….’what an adventure!’ Disembarking from the aeroplane into a sweet smelling sticky and humid air has all the makings of a tropical and relaxing island holiday.  That is, until you unpack your bike, pull out your running shoes and attempt to train in preparation for an island triathlon! Read more…..

The musings of Zoolander……
Sometimes on your training journey you have the opportunity to observe and sometimes you have the opportunity to think.

As an example; an observation the other weekend on a training ride to Kinglake, after traversing the Main Road from Eltham to St Andrews on many occasions I have never really made the connection, however, it now begs the question – “Why is the Smith Gully General Store at the top of a hill?” Isn’t that somewhat of a conundrum?? Continue reading….

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FREE Health & Fitness Expo (as part of Run Melbourne)
You may be interested in a FREE expo being held from next Thursday, July 14 until Saturday, July 16 at the Federation Square carpark rooftop marquee.

The Expo will feature exclusive discounts on some of the leading running and nutrition brands, seminars, health checks and many other activities. PLUS, visitors will receive a copy of The Age, a souvenir tote bag, and a Nature Valley fruit & nut bar (while stock lasts). PLUS their is a FREE Pasta Carbo Dinner on Friday 15! Click hre to find out more….

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Genovese Kinglake Ride Training

Tri Alliance – the Official Coaching parners of the 2011 Genovese Kinglake Ride.

6 Week Training Program – only $99!!
Tri Alliance is offering exclusive access for you Kinglake Ride entrants to join our 6 Week Training Program to ensure you are in the best shape to complete the 70km or 120km Rides. Attend 2 sessions a week for 6 weeks leading into the Kinglake Ride and improve your cycling fitness, technique and bike knowledge. CLICK HERE to find out more!

FREE Trial Training Rides
Why not try one of our FREE training rides over July & August. 6 rides to choose from! Click here for training ride details, dates and registration. *
*Open to Genovese Kinglake Ride participants only, maximum of 2 trial rides available to each participant.

Training Plans
The best way to ensure you have a great ride is to follow a structured training plan. Following a training plan will help improve your cycling technique and performance as well as keep you motivated.
70km Beginner Training Plan – Ideal for those who are new to cycling, the distance or to hills.
120km Intermediate Training Plan – perfect for those who want to improve their performance, stepping up to the distance, doing the ride for the first time or new to hill riding.

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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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TRI ALLIANCE TRADING POST
We have a few second hand items athletes are selling at the moment. If you are keen on any of the below items, please email [email protected] and we will put you in touch.

Toyota Aero Roof Racks
2 bar set
60kg capacity
Perfect for attaching bike carriers
Originally purchased for a Toyota Aurion
Purchased for $350 used for 1yr selling for $200

Tri Alliance Female Bib Knicks $65!!
Bib & Brace Knicks have carbon pro pad (male) or liquid cell pad (female) – an extra comfortable chamois with extreme comfort and durability. Perfect for those extra long rides.
Female small, worn twice only (wrong size!!) as new condition. Normally $130, selling for $65. BARGAIN!

Tri Alliance Running Tee
Male medium Lorne Camp tee. Normally $45, selling for $15. Great tee to wear even if you didn’t attend the camp – perfect way to get a cheap running tee!

Happy Training,
Team Tri Alliance