Weekly Transition 8 September 2011

Word from the coaches….

Build week two in our September program and it’s a big week! Windtrainer sessions are now pushing 1.5hours, interval run sets upward of 18km for Ironman athletes, solid 12-14km sets for Olympic/Sprint and 8-10km for beginners. And our swim sessions continue to build intensity and duration, so keep up the great work. If at any stage you find you are not coping with sessions or have queries, please ensure you speak to our coaches. The best way is to call us in the office during the day on 9645 2223.

As coaches we see athletes on a regular basis and being able to see where you have come from, where you are currently at and where you want to get to drives us to provide you with the support and coaching that is needed for your training. And the improvements we have seen in athletes over winter has been amazing. If you haven’t been able to put it together on a time trial day yet, don’t worry. If you have been consistent and followed the program the results will be there come the start of the season. We can guarantee that! So stick at it.

We placed a mammoth order of Tri Alliance Training and Racing Gear on Monday and we can’t wait for it to arrive early October in time for the Melbourne Marathon. If you didn’t get your order in on time, we did order a SMALL quantity of spares so if you are keen to snap up any of our spare gear please email [email protected] the gear and size you are after and we’ll try and get you sorted. Otherwise we will be placing another order in late October, so keep an eye out for that.

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Otways Training Camp – next weekend
Next weekend is out third camp for the season – our Otways Training Camp. A camp for all abilities and levels and we have a jam packed weekend of training. We have 46 athletes attending the weekend,
For those athletes in Melbourne there is a couple of races that you can do in order to gain some valuable race simulation training.
Duathlon Race 4 – Kew Boulevard. Mini and Sprint Distance. This race is also the Victorian Championships. So have a good race and you could be named a Victorian Duathlon Champion!
Hazelwood Winter Triathlon – Run by Latrobe Valley triathlon Club. Fun, Sprint and Olympic Distance available. And the good thing is, the wter is WARM in the Hazelwood Pond! Great race practise for anyone racing Noosa.

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Genovese Kinglake Ride
For those participating, hopefully you are looking forward to the Kinglake 70k & 120k rides this coming weekend! Tri Alliance have around 40 athletes who are riding – so make sure you wear your Tri Alliance KNICKS so we can pick you out. (Kinglake ride jersey’s are compulsory).
Tri Alliance “Ride Angels” will be on the course providing support to all riders on the day. Please ride cautiously and keep the Tri Alliance family safe on the day, remember there will be many inexperienced pack riders out there so keep a distance from other riders. Keep an eye out for us in our ‘fluro yellow’!

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Good Luck to our athletes racing in Beijing!
Tri Alliance has two athletes racing in this years World Championships and we wish them both a fantastic race.

Geoff Taylor -Geoff turned to triathlon 4-5 years ago when his body had had enough of marathon running. And since then his dedication, determination and natural ability has landed him to again represent Australia in the Sprint Distance World Championships for the second year running in the 55-59 age group. Geoff is one of the oldest in our squad, but you would not know it. He still holds the mantle of the fastest 5km run TT and fastest 10km ride TT and would give any of our athletes a run for their money in a Sprint or Olympic Distance Tri. Geoff’s weakness has been his swim leg, so a solid winter base focusing on improving his technique and his swim time has improved out of sight. Many would also not know that Geoff is very accomplished in his field of work, as a Physics Professor at the University of Melbourne, regularily travelling to Geneva as he head’s the Australian High Energy Program on ‘The Big Bang Theory’. Like many of us, Geoff tries to balance his very demanding work load with training and family and somehow seems to do an amazing job. Geoff you are an absolute gentleman, an inspiration to all our athletes and we wish you the best of races. Go out and make it yours!

Dan Weekes – Dan is representing Australia in the 30-34 age group for the first time in his triathlon career. Dan’s sporting background growing up was swimming and water polo. So it was no surprise when he started with Tri Alliance a few years ago that we was one of the strongest swimmers in the squad. Over the past couple of years though he was worked tirelessly on his bike/run combo and for the first time last year cracked 40min 10km. A massive feat for a ‘non runner’. Weekesy is extremely popular amonst our athletes, with a wry sense of humour. And at the end of last season he was nominated and won the prestigious ‘John Cornish Memorial Scholarship’ for his dedication, consistency, personal bests and exceeding expectation last season. We know than Dan was very humbled in winning this award and he has already done John proud by sticking at it and getting himself to the start line on Sunday.  He has however been battling injury leading into Beijing and leads into the race with only a small handful of runs under his belt in the past couple of months. What we do knowthough is that Dan will give it his all on race day and the whole squad is super proud of his achievements to date. Enjoy the moment (and holiday) Weeksey!

Follow Geoff and Dan
WATCH LIVE! Sprint Distance (Geoff) from 6.30am Saturday 10 Sept, Olympic Distance (Dan) from 6.30am Sunday 11 September
Race Schedule
Course info and start lists

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Shepparton Course Reconnaissance – numbers needed
We have 50 thletes racing Shepparton, plus a number of teams so we are going to have a massive crew up there on Sunday 13 November. Last year we secured 2 podium finishes, numerous PB’s and plenty of first timers. And we can see this year is going to be even bigger and better!
To get you ready we are holding a Course Reconnaissance weekend 14-16 October. We currently only have 10 athletes booked in for the course reconnaissance if you are keen to attend please email [email protected] ASAP. If we don’t reach a minimum of 25 athletes, we won’t be able to run the weekend. So if you haven’t booked at spot, make sure you do! CLICK HERE to find out more….

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Summer Training TimeTable
Our Summer Training Program commences in October (woo hoo!), which means our timetable changes to our Summer Program. Full details will be released in the next week, however main changes include:

• Wednesday 6.30pm Combo/skills sessions for beginners
• Thursday 6am run sessions Albert Park Lake for Olympic & Long Course athletes
• Thursday 6pm combo sessions at Elwood Beach
• SHORT Course: Saturday 7am combo sessions at Elwood and Sunday long rides
• LONG COURSE: Saturday long rides and Sunday long runs

So stay tuned to communication as we have a fantastic Summer Program Planned!

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Please Note: September Timetable Changes
Please note there has been a slight timetable change to September, so please ensure you download the new timetables here. Changes include:

• Season Launch moved to Tuesday Oct 4 (from Tues 13 Sept)
• So Windtrainer is now back on Tues 13 Sept – recovery session
• No AM RUN session Tuesday 13 September
• Athlete Team Meeting 6.30pm Tuesday 20 September – so no windtrainer
• Remember that Thursday Night runs sessions: 6pm at MSAC for LONG Course athletes only, 6.15pm at The Tan for SHORT Course athletes. Coach will warm you up as a group at 6.15pm, main set starting at 6.30pm.

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

• Dale Robinson
• John Grant
• Sarah Andrews

Welcome to the team all and enjoy your training with Tri Alliance!
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Training This weekend
Please note our training timetable for this weekend is different due to the Genovese Kinglake Ride being held on Sunday.

Saturday – LONG RUN, 8.00am MSAC only
8.00am start. Be ready 5min prior to the run starting. Distances according to your programs. Meet inside Melbourne Sports & Aquatic Centre, infront of Lakeside Sports Medicine Centre.
Saturday – Combo Session 9.30am Albert Park Lake
If you are keen to join in with our Try-the-Tri group and do a brick session (run/ride/run) we are starting at 9.30am at the Pitt Lanes, Albert Park Lake. Bring all bike and run gear. You MUST let Coach Sarah know if you are coming though to ensure we have enough equipment. email [email protected]

Sunday – LONG RIDE – Either the Genovese Kinglake Ride OR a non coached ride. Check Facebook for rebel rides!!
Ironman: 150k with a 10k hill climb min gradient of 5%
Half Ironman & Olympic: 110k rolling hills with a 7-10k hill min gradient of 5%
Sprint/Fun: 60-70k rolling hills at T3 focus on technique climbing hills

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Athlete Team Meeting
Tri Alliance is holding our next bi-monthly team meeting on Tuesday 20 September. Our Team Meetings provide essential information on our training program, training phases, what’s happening around the squad, and we have a great line-up of guest speakers! All current athletes are expected to attend.
Details:
Date: Tuesday 20 September
Time: 6.00pm for 6.30pm start, concludes 8.00pm. Refreshments on arrival.
Where: Champions Room, MSAC. Enter via the back pool entrance and head up the stairs or the lift on the right.
What’s Happening: Read more….
RSVP Essential
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John Cornish Memorial Socks – ON SALE!
“It’s all about the sock height”
Released yesterday and 25 pairs sold already – our target is 100 – so make sure you order yours today!!
As a professional Triathlete and Cyclist, John Cornish was passionate about his look when on the bike. He was also fanatical about the length of the cycling sock – “It’s all about the sock height” he would constantly say, shaking his head at us ‘triathletes’ who would wear  ankle socks when cycling.

So in his memory, Tri Alliance have designed a Custom Cycling Sock in honour of John – a Coach, athlete, mentor and friend to all who new him. True JC style, they will be 6″ in height and will honour him with a memorial band ‘In Memory of JC ” in the cuff. So everytime you are out riding and you are doing it tough, just take a quick peek at your socks to help gain some extra strength.

Raising Funds – Raising Awareness
$5 from every sock sold is being donated to the Amy Gillett Foundation and$5 towards JC’s Vision. So even if you are not a cyclist, by making a purchase of a pair (or two!) of these socks, your money will be going towards a great cause in raising awareness and safety for cyclists on the road.
Orders & Sizing
S/M – US 5-9 OR L/XL – US 9-13
6″ too high for you? You can also order a 3″ sock (although JC may still be shaking his head… )
CLICK HERE to Read More and to purchase online!

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Celebrating Daniel Brueckner’s Birthday!<img class="alignright" title="Birthday
Balloons” src=”http://www.tri-alliance.com.au/wp-content/uploads/2011/09/BirthdayBalloons-150×150.jpg” alt=”” width=”150″ height=”150″ />
Young Dan Brueckner has come a long way since commencing his training with Tri Alliance in July last year. Dan started with us as a swimmer but couldn’t budge on his half marathon time of 1:45min. Since then he has well surpassed that PB, and continues to go from strenth to strength as he leads into his first Ironman in Busselton in December this year.
Dan is now moving age groups (yes we talk in age groups!) and is just about to roll into the 40-44 category, meaning his 40TH BIRTHDAY is next THURSDAY 15 SEPTEMBER and to celebrate we will be holding a Post run dinner at “2 Doors Down” 159 Fitzroy Street StKilda. We’d love to see you all there – new and old athletes! A great night to catch up, as our run in the CBD will be a nice easy recovery run, so will be finished at 7.30pm. Your RSVP HERE is required for booking.

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Time to look at getting your TT bike ‘Retuled’!
(2 week wait – so book in now in time for October!)
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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Beginner Triathlete – Eloise James
Tri Alliane checks in again with Try-the-Tri Participant Eloise James as she finishes her last week of our beginner triathlon program and get’s ready for her first race on 2nd October.

TA: How better prepared do you feel for your race now?
I would never have been able to do this race 6 weeks ago! Now I’m actually looking forward to give it a go.
TA: How do you feel about your first race?
Still a bit nervous. But I am interested to see how I will go. And looking forward to post-race celebrations!
TA: What are you most nervous about?
Continue reading how Eloise has progressed here….

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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! $5 discount also available for individual races. 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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2012 Australian Long Course Triathlon Championships
SuperSprint Events recently announced 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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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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