Weekly Transition 15 September 2011

Word from the coaches….
We hope all athletes are taking advantage of recovery week this week, with lighter sessions, a few sleep-ins and time to catch up on things that have been left by the way side in the past 2 weeks (like partners, family, cleaning, washing and sleeping!) 🙂

Genovese Kinglake Ride
To those who braved the conditions last Sunday for the Genovese Kinglake Ride, hats go off to you! Mother nature gave us everything. We headed out in the rain, climbed Kinglake in the rain, mist and fog, road around to Flowerdale in the bitter 5deg cold (I’m sure the wind chill factor was twice as cold!), got hailed on 3-4 times, and struggled to keep the core temperature and limbs from freezing! To say the ride was tough was an understatement. So WELL DONE to everyone who got out there. A big congratulations to SuperSprint on running such an amazing event and the volunteers and CFA who assisted riders on the day. They went above and beyond to ensure everyone was safe and got through the ride as best as possible.

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Dinner TONIGHT post run session
Post run dinner at “2 Doors Down” 159 Fitzroy Street StKilda to help celebrate DAN BRUECKNER (turning the BIG 40!) and DOUG WATES Birthday today. 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 run will be finished at 7.30pm. Your RSVP HERE is required for booking.

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Athlete Team Meeting – YOUR RSVP IS REQUIRED
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 – CLICK HERE

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Training & Racing this weekend
OTWAYS CAMP
50 athletes are getting packed and ready for this weekends Otways Training camp, with some big distances going to be covered. Athletes will ride anywhere between 200-400km on the bike and run between 10km to a whopping 50km over the course of 3-4 days. There may lso be a quick dig in the ocean if the sun is shining, we’ll see what brave souls we have! Coaches Sarah, Ollie, Greg and Emma will be down at the camp, Coaches Darren, Bernadette and Stan will be taking charge in Melbourne.

TRAINING IN MELBOURE
For those athletes in Melbourne please note the following training details for this weekend:
Saturday Long Ride 6.50am for a 7.00am start
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
Group 1: 115-125km Ride will start by heading towards Port Melbourne, turning around at the roundabout at the end and then head back past Brighton towards Frankston, up Olivers Hill and turning left onto Humphries Road to Two Bays. Quick regroup at the cafe stop and then heading around the Two Bays Loop (5-6km loop). Complete 1 loop (115km), 2 loops (120km), 3 loops (125km) and return. Number of loops will depend on riders who head out. Nick Sissons will conduct this ride and is recommended for strong confident riders.
Group 2: 85-95km
Ride will head straight towards Frankston, up Olivers Hill and turning left onto Humphries Road to Two Bays. Quick regroup at the cafe stop and then back the same way. If you need to do extra km’s, finish the ride by heading straight past Brighton up to Port Melbourne and back. Coach Darren
Group 3: 70km Frankston Return
Ride will head to Mordialloc and head straight onto Frankston via Station Street. Regroup at Frankston BP Station (on the right as you head into Frankston) and then return same way home. Coach Bernadette
Group 4: 50km Station Street
Ride will head out with group 3 towards Mordialloc for a quick stop if needed and then straight heading towards Frankston via Station Street. Turn around point will be the end of Station Street and then return same way home. Coach Stan

Sunday– LONG RUN, 8.00am MSAC only
8.00am start. Meet inside Melbourne Sports & Aquatic Centre, infront of Lakeside Sports Medicine Centre. Coach StanBe ready 5min prior to the run starting. Distances according to your programs. If you are now running above 15km (Half Marathon/Full Marathon runners) please ensure you bring race nutrition with you to train with. Most people would need to consume a gel every 5km or 30-45min.

RACING IN & AROUND MELBOURNE
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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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 (currently only 12), 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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Well done to our Winter TRY-the-TRI’s!
Last week our Winter TRY-the-TRI group completed their 6 weeks training and are now preparing for their big race on Sunday 2 October (duathlon). Well done to you all for your efforts during your 6 weeks, the improvements have been amazing and your confidence in knowing you can complete your first race is now definately there!

• Sonia Noakes
• Siobhan Maccana
• Alison Slater
• Eloise James
• Sonia Krokle
• Angela Dickinson
• Lincoln O’Hara
• Issy Biddle
• David Plush
• Bella Plush

We look forward to seeing you all race on Sunday 2 October!

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Welcome to our newest athletes
Following the completion of our 6 week Try-the-Tri and Kinglake Programs, we have had a great number of participnats enjoy their training so much that they have decided to continue with us. Welcome to you all and we look forward to introduding you into our squad and continueing to see you improve.

• Viola Nadj (welcome back!)
• Steve Hollingsworth (Kinglaker)
• Brinn Tavener (Kinglaker)
• Elise Morris (Kinglaker)
• Sonia Noakes (Try-the-Tri)
• Siobhan Maccana (Try-the-Tri)
• Sonia Krokle (Try-the-Tri)
• David Plush (Try-the-Tri)
• Bella Plush (Try-the-Tri)

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John Cornish Memorial Socks – NOW ON SALE!
We have sold 50 pairs already – but 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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Time to look at getting your TT bike ‘Retuled’!
(3-4 week wait – so book in now in time for the racing season!)
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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Falls Creek Altitude Training Camps – 2012

CAMP 1 – 2XU FALLS CREEK ALTITUDE TRAINING CAMP
Tuesday 3 – Sunday 8 January 2012
5 Night and 3 Night stay options available
Give your training a mid-season boost by attending our Summer Altitude Training Camp. Ideal for those who are racing long course events during February – June including the Falls Creek Australian Long Course Championships, Ironman Melbourne, New Zealand, Port Macquarie and more! Use this camp for course familiarisation for those racing the Falls Creek Triathlon on 11 February and gain a performance edge for other long course races by training at altitude.
You don’t want to miss out on the opportunity to train and learn from experienced Ironman coaches and experts in the industry of training at altitude.
CLICK HERE for more info…

CAMP 2 – 2XU FALLS CREEK ALTITUDE TRAINING CAMP
Tuesday 7 – Sunday 12 February
5 Night and 3 Night stay options available
Perfect for those athletes racing Falls Creek and using it as a lead-in race to Ironman Melbourne, New Zealand, Port Macquarie or any other Ironman race in March – June 2012.

Use this camp as acclimatisation into the Falls Creek event, including race reconnaissance, race planning and nutrition and course familiarisation. OR use this as preparation and lead-in into your next Ironman race including Ironman Melbourne! Use the training camp as a spike in your training and enter the Falls Creek Long Course as your lead-in event. The timing couldn’t be better!
CLICK HERE for more info…

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Major Triathlon returns to Ballarat!
Ballarat Triathlon MultiSport Festival, to be held 26 and 27 November 2011 at Lake Wendouree.
Home to a growing calendar of both professional and recreational events, including the Mars Cycling Australia Road National Championships and the Victorian and Australian Masters Rowing Championships, Ballarat has established itself as a popular sporting event destination.
The Multi Sport Festival will include a Dash (mini) and Sprint on Saturday 26 November and an Olympic Distance on Sunday 27 November.
CLICK HERE for more information