Weekly Transition 25 August 2011

Word from the coaches….
Time trials have been taking place this week – along with recovery. So as always, make sure you use this week to get extra SLEEP, RECOVERY and allow your body to ADAPT to the training you have been putting it through. Without APADTION your body cannot grow and growth = improvements. So do not underestimate the importance of recovery. Any coach you speak to will say the same thing – and we do know what we are talking about, so do yourselves a favour and listen to your coaches. 🙂 You will reap the rewards come race season.

We have seen some fantastic results so far from our 3rd round of Time trials for the year this week. With the swim TT’s done, we now have run tonight around Albert Park Lake (6.15pm start!), and Saturday Bike TT at Studley Park. CLICK HERE for details on Saturday’s Bike Time Trials. If you are unable to make our time trials and you do your own, make sure you send your times through to [email protected] so they can be recorded. All time trial results will be available online next week.

It’s hard to believe we are hitting September already! And September is a big month, we have the Genovese Kinglake Ride on 11 September, Gatorade & Active Feet Season Launch on 13 September  and our Otways Training Camp from 16-18 September. PLUS a big block of training as we head into the Melbourne Marathon on Sun 9 Oct. So let’s hope you have your game on leading into September! 🙂

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Welcome to our newest athletes
Over the last couple of weeks we have had a number of athletes commence training with us and we welcome them into our squad.

Daniel Steadman
Jessica Baddeley
Adem Djakic
Cherie Beckingham

Welcome to the team!

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Dinner tonight at the Palmerston
For anyone up for a feed, we are having our regular post run dinner at the Palmerston Hotel, Cnr King Street & Palmerston Cresent South Melbourne (just off Albert Road). So after your run, rug up and head down to the ‘Palmie’ for a cheap feed – and yes, the parma’s are as good as they claim!

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Melbourne HALF Marathon SOLD OUT!
If you were planning on entering the Melbourne Half Marathon and haven’t entered yet – then you are too late! Entries have sold out with 9,000 competitors!
The Marathon, 10km and 5km events are still open, however are also tipped to sell out in the next week so make sure you get onto it.

Running Tee’s & Singlets
If you are after a Tri Allaince Running Tee or Singlet for the Melbourne Marathon Event, make sure you put your order in BEFORE 1 SEPTEMBER to ensure you get yours in time. Wearing a Tri Alliance top is the only way to get spotted and cheered on race day! So order yours online today!

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IM Melbourne – Opening Sunday!
For those who have IM Melbourne on their radar we shouldn’t need to remind you that entries open THIS SUNDAY at 1PM!
So make sure you are at your computer or you may miss out!

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September Training Calendars and Programs
Our training calendars for September have been posted. Check them out here. Make sure you read them carefully as there are some changes to the September Timetable. Noteable changes include:

• Thursday PM Run Sesssions from the Tan will now start at 6.15pm (moved from 6.30pm). Please ensure you are there on time to start the warm up.
• Wednesday PM we now have 3 lanes, so will be plenty of space for swimmers now!
• Friday AM at MSAC will be for Advanced and intermediate swimmers only (no beginner swimmers)

Training Programs for the month are currently being finalised and will be posted over the weekend. So make sure you log in and check them out so you know what we have in store for you in September! PLEASE NOTE – if you feel like you are on the wrong training program (ie too hard/too easy) then please contact us in the office so we can ensure you are on the right training plan.

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Shepparton Half Ironman Specific Program
ARE YOU READY???
Have you logged the hours and do you know what to expect?
Tri Alliance recommends a minimum preparation of 3 months for an athlete who has previously been active in long distance Triathlons or similar events and longer for a first timer. If you are slightly underdone then get yourself on our Shepparton program today!

SPECIAL OFFER TO THOSE ON OUR SHEP PROGRAM

• 12 week Shepparton specific program
• Including 12 week build and taper into the race
• Shepparton Race Reconnaissance 15^th & 16^th Oct (Details available soon)
• Nutrition workshop with guest speakers
  How to effectively practice your nutrition for race day
  Build a race day nutrition plan
  How to recover from a ½ Ironman
  Our Fav, “Carb loading” –  hear about the latest techniques
  Training nutrition – are you getting enough of the good stuff
• Pre Race Workshop
  Get the inside word on the course
  Best Pre-Race practice
  Race Day Tatics

Upgrade to the Shep ½ Ironman 12 week program for just $43 per week
If you are not on our Shep Long Course Program then you are selling yourself short!

To upgrade, simply email [email protected]  and we’ll take care of the rest!

• Tri Alliance also offers altitude training to significantly boost your aerobic performance and anabolic threshold. Contact us to find out how you can incorporate altitude training into your training program.
• Don’t forget we are back on Beach Rd in September and it’s time to get into your TT bike position! Retul bike fit can help you Improve pedal efficiency, power output and avoid injuries. Contact us to make an appointment

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CLOTHING ORDER
Last chance for you to place an order for Tri Alliance Training and Racing gear for the coming Spring. If you are racing in October or early November, you need to make sure you get your order in NOW to ensure you receive in time to race! This includes running tee’s and singlets for the Melbourne Marathon! So order yours online today!

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Accommodation at Noosa
Last chance for anyone who has entered Noosa (or is just coming along for the ride!) if you are in need of accommodation, Tri Alliance has 2-3 laces remaining – single and doubles. Prime location on Hastings Street! Email [email protected] for more info.

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Time to look at getting your TT bike ‘Retuled’!
If you have checked out September’s training calendar you will notice we are heading back out onto the flat (Beach Road). So that means the TT bike can come out of hibernation! If you use your roadie to race, then it’s time to get that into TT position next month, drag the tri bars back out and get your position set up. So over the next 2 weeks it’s time to book in for your bike to be RETULED. Retul bike fit can help you Improve pedal efficiency, power output and avoid injuries. Contact us to make an appointment

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Race 5 Duathlon Series – Sunday 2 October
Tri Alliance will be racing this years Victorian Duathlon Championships – Race 5 of the Victorian Duathlon Series. The race is held along the Yarra Boulevard and is a chance for our SHORT COURSE athletes to have a hit out before the season commences. PLUS our Try-the-Tri athletes will be racing – so we’ll get to see their training put into practice!
Distances
Sprint distance: 5km run, 20km bike, 3 km run (min age 15 yr)
Duathlon Dash distance: 2km run, 10km bike, 1 km run (min age 12 yr)

So if you are a short course athlete, make sure you put this race in your diary! And who knows, you may just go home with the title of Victorian Duathlon Champion!!!

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Gatorade & Active Feet Entries OPEN!
SPECIAL DISCOUNT TO TRI ALLIANCE ATHLETES!
Tri Alliance is again excited to partner with SuperSprint as the Official Coaching Partners for the Gatorade & Active Feet Series, and entries opened last week!
And we are excited to announce that all Tri Alliance athletes can receive $30 off the Series Entry! So if you have been holding off entering, make sure you get onto it now! Email [email protected] for your unique discount code. Please request the code only when you are ready to enter!
Exciting changes to this year’s race series including:

• 7 Race series – as a series entrant, you purchase 6 races only and you receive a discount for the 7th race!
• Additional race at Brighton for Race 3.
• Introduction of a Long Course event at Port Arlington
• Bonus series points for the Sandringham Olympic Distance
• New Major Sponsor SHOTZ Sports Nutrition – now you can get your gels and bars at races!
• CLICK HERE for more info and to enter

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Gatorade & Active Feet Season Launch!
This year’s Triathlon Season is set to be an exciting one! With even more races on the calendar, fantastic new initiatives, along with a new long course event, Victoria’s Premier Triathlon Series – the Gatorade & Active Feet Tri Series – is excited to officially launch the Triathlon Season!

This annual season opener is a must attend event for athletes racing in this years Gatorade or Active Feet Fun Tri Series.
When: Tuesday 13^th September, 6.30pm
Where: Melbourne Sports & Aquatic Centre, Albert Park, Champions Room
More info and to register: Click here

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2012 Australian Long Course Triathlon Championships

SuperSprint Events announced last week that Triathlon Australia awarded the 2XU Falls Creek Triathlon the 2012 Australian Long Course Championships.

“We are thrilled to host the 2012 Australian Long Course Championships along with the Victorian Long Course Championships. Last season’s inaugural event was a great success with so much positive feedback from athletes. It is a spectacular and challenging event and all winners and placegetters, elite and age group will certainly deserve the National titles and placegetter awards.”

“It has been several years since SuperSprint has hosted a National title and together with everything we learnt from the inaugural event, we certainly plan to put on a great event!” said David Hansen

Click here for more info on the Falls Creek Event, including the Trail Running Festival.

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Summer Try-the-Tri Program
Our most popular beginner triathlon program is back! If you have any friends or family who are keen to ‘Try a Triathlon’ then make sure you send them details on our upcoming programs.
Programs sell out fast – so make sure you get in quick!
More info…..

Tri Alliance checks in with one of our current participants ELOISE JAMES during her time with us in our 2011 Winter Try-the-Tri Program. Follow Eloise as she progresses through our Try-the-Tri program….

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Bikes, Parts, Accessories & Servicing
Tri Alliance in conjunction with our Partners CBD Cycles are pleased to offer new and exclusive specials, discounts and servicing to all Tri Alliance athletes! Including FREE pick up and delivery!

In what is an evolving retail market, CBD Cycles are taking a step forward and offering fantastic exclusive monthly specials AND best pricing possible to all Tri Alliance athletes.
Bike Servicing – Convenience and Service Guarantee! (FREE pick up a& delivery!)
Parts & Accessories – Best Pricing Possible!
In the market for a new bike? Allow CBD to compare prices for you!
Click here to read more….. and grab yourself a bargain!

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Shotz Sports Nutrition
Tri Alliance will now be stocking a range of Shots Nutrition Products – so if you are in need of gels, bars or hydration, you can order online and we will deliver to you at a session!
Gels: $2.20 a gel
Bars: $2.20 a bar
Hydration Tabs: $1 / 500ml !
You will struggle to find a better quality product at this price! Order yours online today! (purchase by box only, tabs sold per tube)

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Improve your performance with Altitude Training
Tri Alliance recently caught up with athlete Dan Brueckner who is using altitude training to improve his training and racing performance and prepare his his first Ironman in December.

TA: What made you start using altitude in your training?
DB: Falls Creek Training Camp in January 2011. I had the experience of having a go with the altitude machine and training in altitude, and seeing the positive effects a couple of weeks later going back to the hills around Melbourne in preparation for the Busselton 70.3. Read More…..