Weekly Transition 23 September 2011

Word from the coaches….
What a great week of training, the sun is shining and why wouldn’t you want to be out in it!! Our training Camp in Apollo Bay on the weekend was tough but made all the more enjoyable in the sunshine! A big contrast from when we were there 12 months ago. Read our training camp wrap up here…. Those back in Melbourne were able to enjoy the sunshine also, summer feels like it is ALMOST here!

Tuesday Night we held our latest athlete team meeting and it was great to see around 80 of our athletes in attendance. We’ve had great feedback from athletes on the meeting, in particular Physio Charlie from Lakeside Sports Medicine Centre. If you would like to view Charlie’s presentation you can check them out online here.

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Tri Alliance Training & Racing Gear
Our order of training and racing gear is due to arrive around the 3-5 October (in time for the Melbourne Marathon) and we can’t wait to hand it all out! With just under 130 pieces ordered, Tri Alliance athletes will be the best dressed at races come summer!!
If you missed out on ordering gear, I have some spare items ordered, so make sure you send me an email to check whether I have your size/style and put your name to it. At the moment I have a few spare singlets and runnign tee’s, race suits, tri shorts, and cycling knicks and jersey’s. (No winter gear) please email [email protected]

We have also put in an order for extra Hoodies which have been extremely popular! So if you want to get your hands on one of the spares we order, please email [email protected]. Please note this batch of hoodies are NON-Zipp.

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New Tri Alliance Running Cap!
Our newest item in the Tri Alliance clothing range is our Running Cap.
A light weight breathable mesh run cap, perfect to keep the sun off, keep the head cool or for bad hair days! Ideal for training and racing. Adjustable strap. One size fits all.
Order yours online today! Members Price: $20

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Special Race Discount for Tri Alliance Athletes
As part of our Major Sponsorship with SuperSprint, all Tri Alliance athletes can receive $30 off the Gatorade & Active Feet Triathlon Series Entry, or $5 off individal entries! This is a benefit offered exclusively to Tri Alliance athletes and we are excited to be able to pass this onto our athletes.
So if you have been holding off entering, make sure you get onto it now! Email [email protected] for your unique discount code. When requesting, we need to know if you are a Tri Vic member and what race/s you are entering. Please request the discount code only when you are ready to enter!

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Ambulance Cover – there’s no excuse!
Earlier this year the State Government announced a subsidy for Ambulance Victoria which means that YOU benefit by reduced fees. If you aren’t an Ambulance Victoria Member – you should be! There is NO excuse.
For only $37.50 a year for singles, or $75 for families, you can receive 100% ambulance  coverage, no other bills incurred!
So make sure you register today – and if you are unsure if you are covered, do you and your family a favour and check! Ambulance Victoria

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New Summer Training Timetable
We are excited to release our new Summer Trainign timetable – and this year it is bigger and better than before!!
Our Summer Program commences in October (woo hoo!), which means our timetable changes to our Summer Program. We have taken on board feedback we received last year from our Athlete Survey and taken on board your suggestions. So this year we have developed 3 seperate training timetables specifically for Ironman, Sprint/Olympic and Beginners. This will allow our coaches to manage numbers and provide you with sessions that are specific to your racing goals.
We went over the timetabels in detail in our team meeting on Tuesday, but if you missed it, make sure you check them out online here: October Training Timetables. (Scroll down under the September timetables).

Main changes to the program include:

• Specific timetables based on Ironman, Sprint/Olympic and beginners and not CBD/WEST.
• Swim sessions at Northcote will continue, but there will be no run session at Maribyrong River
• 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
• BEGINNERS: Saturday 9.30am skills session at Elwood
• SHORT Course: Saturday 7am combo sessions at Elwood and Sunday long rides
• LONG COURSE: Saturday long rides and Sunday long runs

if you are unsure on which timetable you should follow, please contact us in the office on 9645 2223.

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Nooas Multi-Sports Festival
We are gathering a list of names and phone numbers of athletes who are attending the Noosa Multi-Sports Festival. So if you are heading up, please email your mobile number, and the days you are in Noosa to: [email protected].  We will be holding training sessions and race reconnaissance from Wednesday before the race PLUS we will have an after party on Sunday, and melbourne Cup Day celebrations for those still up there on Tuesday.
So mak sure you send through your mobile number so we can ensure we know who and how many are racing and we can contact you while in Noosa.

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TRAINING THIS WEEKEND

SATURDAY LONG RIDE
This weekend see’s our last ride head out into the hills before all rides start back on the flat to work on speed. make the most of your last hill ride! Breakfast/coffee at North Point cafe afterwards!

Group 1 – Ironman Athletes.
Ride briefing 6.25AM, rolling out at 6.30AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
180k – Brighton Dandenongs. Coach Ollie
Heading down North Road and towards the Dandenongs. Riding up Devils Elbow, at the top of the Elbow where there is a little petrol station, turn left and climb through to One Tree Hill, road then comes back onto the same road heading to Sassafras.  Turn left down 1in20 and back up the same way. Head onto SkyHigh for a quick regroup and then down the Tourist Route to Montrose and climbing 10-12km climb back up, not once but TWICE! Once you have done, turn back down the 1in20 and straight back up to Sassafras for a regroup/stop before heading back home. Athletes to concentrate on strength endurance up the climbs. Hard gear/low cadence.
Climbs: Devils Elbow, 1in20, Sky High, Tourist Route x 2, 1in 20, Home!

Group 2 – Strong Half Ironman.
Ride briefing 6.25AM, rolling out at 6.30AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
130-140km Brighton – Dandenongs. Coach Sarah
Heading down North Road and towards the Dandenongs. Riding up Devils Elbow, at the top of the Elbow where there is a little petrol station, turn left and climb through to One Tree Hill, road then comes back onto the same road heading to Sassafras.  Turn left down 1in20 and back up the same way. Head onto SkyHigh for a quick regroup and then down the Tourist Route to Montrose and climbing 10-12km climb back up to Sassafras. Optional down the 1in20 again (145km in total) and regroup at Sassafras OR stop for a feed at Sassafras (130km in total) to gregroup before heading back home. Athletes to concentrate on strength endurance up the climbs. Hard gear/low cadence.
Climbs: Devils Elbow, 1in20, Sky High, Tourist Route, 1in 20 (optional), Home!

Group 3 – New Half Ironman, Strong Olympic Distance.
Ride briefing 6.40AM, rolling out at 6.45AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
125km Brighton Dandenongs. Coach Emma
Heading down North Road towards the Dandonong’s. Riding up Devils Elbow and turning left down 1in20 and back up the same way. Quick regroup at Sassafras where we will head to SkyHigh and then down the Tourist Route to Montrose and climbing 10-12km climb back up. Quick feed stop back at Sassafras and then head same way home.

Group 4 – Remaining Olympic Distance, Strong Sprint Distance
Ride briefing 6.55AM, rolling out at 7.00AM
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
90-100km Brighton Two Bays. Coach Darren
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 5 – Beginners, new to riding, need to gain confidence.
Ride briefing 6.55AM, Rolloing out at 7.00AM
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
50km Brighton Station Street. Coach Stan
Riding to Mordialloc and heading towards Frankston via Station Street. Turn around point will be the end of Station Street and then return same way home. Ride will finish with bike handling skills from North Point Cafe.

Sunday– LONG RUN, 8.00am MSAC & MARIBYRNONG RIVER
8.00am start.
MSAC – Meet inside Melbourne Sports & Aquatic Centre, infront of Lakeside Sports Medicine Centre. Be ready 5min prior to the run starting. Distances according to your programs.
WEST – Meet at Essendon Rowing Club, Maribyrnong River. Be ready 5min prior to the run starting.

DISTANCES:
Ironman / Marathon: 36km, 50% faster than Marathon Pace
Half Marathon: 21km, 50% faster than Half Marathon Pace
Half Ironman: 17-18km, 50% faster than Half Marathon Pace
Olympic: 15km, 50% faster than 10km Pace
Sprint: 10-12km, 50% faster than 5km Pace
Beginners: 6-9km, focus on steady pace, posture and technique.
If you are running above 15km please ensure you bring race nutrition with you to train with. Most people would need to consume a gel every 5km or 30-45min.

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Shepparton Race Simulation & Workshop
Due to lack of numbers for our Race Reconnaissance weekend in Shepperaton, we are now looking at holding a Race Simulation and Workshop in Melbourne to assist those racing in the Shepparton Half Ironman. This is going to be help on Saturday 15 October, and details will include.

• Olympic Distance Race Simulation from Elwood
• Race day Nutrition & Hydration workshop
• Race Preparation Workshop Including: Pre Race lead up and preparation, Race day tactics, including pacing, weather conditions, what to do when things don’t go to ‘plan’ plus more!
• Mental Toughness – preparing for the up and downs of Ironman racing. Workshop presented by The Performance & Sports Psychology Clinic.

**Canberra Half Ironman, Florida Ironman & Busselton Ironman athletes also encourage to allend all or part of the above. Full details will be sent out next week.

Express your interest to [email protected].

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John Cornish Memorial Socks
We have sold 76 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.
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 October’s training timetable 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