Tri Alliance Triathlon Training | Beginner Triathlon

Word from the coaches….
What a great weekend last weekend for our race simulation. We had around 70 athletes who completed the simulation gaining confidence for their upcoming races including Noosa next weekend.

The Noosa Multi Sports Festival is one of the big draw cards on the Olympic Distance Triathlon Calendar, with some of the best athletes heading to sunny Noosa for what is a fun and exciting weekend of events to be a part of. For years Tri Alliance has been packing their bikes into bags and heading to where the sun is, to kick start the triathlon season – and this year is no different, only BIGGER! CLICK HERE to read more…

Coaches Ollie, Sarah, Ryan and Stan will all be in Noosa from mid next week. So please keep this in mind. We will be checking emails over this time but it may take longer to respond than normal. Emma will be manning the office, generally from 10-3pm so please also take this into consideration. If your questions can be asked at a session, or call the office as it is easier to respond this way rather than emails.

Following Noosa, the races come in thick and fast including:

Florida IM – Saturday 5 Nov, Jy Mueller
Shepparton Half IM – Sund 13 Nov, 50+ TA athletes
Race 1 Gatorade Series – Sund 20 Nov
Busselton IM – Sund 4 Dec, 10+ athletes
Race 2 Gatorade Series – Sund 11 Dec (plus TA Xmas party!)
Canberra Half IM – Sund 11 Dec, 4 athletes
Canberra Olympic (qualifying race) – Sund 18 Dec, 6 athletes

_________________________________________________________________
NEW Clothing order – CLOSES NOON TODAY!
A new clothing order is going inat NOON TODAY! If you are after some training or racing gear, make sure you put your orders in the next hour. We have a small amount in stock, otherwise the rest will be put on order and delivery will be before the first Gatorade Race.

_________________________________________________________________
JC Memorial Socks
We received notification that our JC Memorial Cycling Socks were dispatched on Monday and will arrive in 5-10 working days. So hopefully by the end of next week we have have these and will be able to start distributing. Can’t wait! If you haven’t ordered your pair yet, CLICK HERE to read more and to place an order.

_________________________________________________________________
Special Offers from CBD Cycles!

If you are looking for some great deals – look no further!

Profile Aero Bottle (750mls) including bracket only $72! (RRP $85)
Ideal for time trial bikes, if you are racing – you will want one of these!

Continental GP4000 Tyres – 2 for only $100!!! (RRP $109.95 EACH!)
“This tyre is one of the best all round race bike tyres on the market. Not only is it fast and super grippy, thanks to its state of the art Black Chili rubber compound, but it is also tough with a healthy tread layer and of course our Vectran™ anti puncture breaker layer underneath.”

So contact CBD Cycles to grab yourself one (or two!) of these bargains..

_________________________________________________________________
Tri Alliance Annual Christmas Celebrations!
We are currently busily planning our Christmas Celebrations this year and have agreed on the date on Sunday 11 December – post Race 2 of the Gatorade Series (seperate venue in the afternoon). Due to the large number of races in December, it’s been hard to choose a date and unfortunately it does also fall on the Canberra Half, but we couldn’t fit another date onto what is an already very busy calendar.
So stay tuned for further communications as we have a fun afternoon planned for athletes, friends, family and even the kiddies!!
_________________________________________________________________
Timetable Change – PLEASE NOTE:
Next week we were due to have open water swim sessions on Monday and Wednesday evening due to MSAC pool closure, however their maintenance works have been pushed back a week, so we will have normal training sessions next week and then the week of Cup week, we will do our open water swims. Check out the October Timetables HERE. November timetables wil be available early next week.

_________________________________________________________________
Recovery / Taper Week Next Week
Remember that the timetable changes slightly due to receovery week next week, so please ensure you check out the timetable so you don’t turn up to a session that isn’t on. Use this as the chance to recharge the batteries, and either get ready to tackle Noosa on Sunday OR freshen up, adapt to the trining and get ready for another couple of big weeks!

If you swim on Monday Night’s you would be aware that it is busy with swimmers and we are currently working hard on a solution to gain more lane space at MSAC. We will communicate this as soon as details have been confirmed. In the meantime we appreciate your patience and co-operation.

_________________________________________________________________
Welcome to the newest member of our team
Tri Alliance welcomes Ryan Bourke onto our Coaching and Administration team! A fantastic addition to our growing team of coaches and those who work hard behind the scenes in continuing to develop Tri Alliance as the largest Triathon Coaching Squad in Victoria (and arguably Australia!)

Coach Ryan Bourke

Ryan commenced training with Tri Alliance when he moved to Melbourne in 2010 and has set himself some big goals including racing overseas. He impressed the Tri Alliance team with his commitment, work ethic and drive to improve and secured himself a role as a Level 1 Triathlon Coach and Marketing Assistant. Ryan’s focus will be implementing and developing our Learn to Swim Programs, working with up and coming athletes and assisting in developing marketing initiatives for Team Tri Alliance. Ryan’s training philosphy? “The harder you work, the harder it is to surrender!”

CLICK HERE to read Ryan’s Bio.…

_________________________________________________________________
Welcome to our newest athletes!
Welcome to our most recent starters in the last week including:
Kate Rogers | Wayne Walsh | Mark Ashmore | Camilla Forss (welcome back!)
It’s great to see you all so enthusiastic and embracing the training and coaching provided. We look forward to seeing you all out racing very soon!

_________________________________________________________________
TRAINING THIS WEEKEND

SATURDAY
Saturday’s we now have 3 seperate sessions runnning including Long Course, Short Course adn Beginners. Make sure you read the details below you so know which session to come along to:

LONG COURSE – LONG RIDE + RUN OFF THE BIKE
6.25am for a 6.30am roll out.
Meeting at Elwood Lifesaving Club. Groups will head up to Port Melbuorne and then back towards Frankston. So if you live in the Port Melbourne area fel free to join the group as we roll through.
Remember that as Long Course athletes you are expected that you can ride to your own ability, change your own tyre (and have all the tools to do so) and take sufficient fluids/nutrition for the ride. You want to practise everything that you will be doign on race day, so take sufficient gels/bars/fluids with you. If you are not going to have a cheese and bacon roll and a Big M on race day – then don’t eat it tomorrow on the ride…
Ironman Athletes (Busso/Florida): 190-200km Sorrento Return + 10km off the bike
Strong Half Ironman, NZ Ironman: 145km Dromana Return + 8km off the bike
Half Ironman 130km: 130km Safety Beach (regrouping at the BP) Return + 6-8km off the bike

SHORT COURSE – LONG RUN, BIKE/RUN COMBO + OPEN WATER SWIM
6.50am for a 7.00am start. Session concludes at 9/9.15am.
Meeting at Elwood Lifesaving Club. Leave all gear in your cars as session will start with a long run, followed by some transition work (weather dependant) and then open water swim.
Olympic Distance: 14km run, transition practise, plus open water swim
Sprint Distance: 10-12km run, transition practise, open water swim skills

BEGINNERS – COMBO SESSION FOCUSING ON TRIATHLON SKILLS
9.30-11.00am
Meeting at Elwood Lifesaving Club
This session is ideal for those who are new to triathlon and haven’t learnt how to mount/dismount their bike and need to focus on skills.
What you will learn: (Bike Handling Skills – Basic bike handling skills and learn how to ‘mount’ and ‘dismount’ your bikehe fast way!). Open water – introduction to open water, learning skills such as navigating, reading waves, breathing etc.
What to bring: All your gear. Bike, helmet, runners, bike shoes, bathers (and wetsuit) and a towel. Warm clothes for post session.
_________________________________________________________________
SUNDAY
LONG COURSE – LONG RUN
8.00am Meeting at Melbourne Sports & Aquatic Centre. Run will either head along the Yarra or Beach Road. Distances 18-27km

SHORT COURSE – LONG RIDE
All rides leaving for Elwood Lifesaving Club
Ride briefing 6.40AM, rolling out at 6.45AM.
Strong Olympic 100km Beach Road > Mornington Return Coach Emma
Olympic Distance, Strong Sprint Distance 80km Frankston Return Coach Darren

BEGINNERS – LONG RIDE / RIDING IN PACKS / BIKE SKILLS
Sprint & Beginner Riders
Ride briefing 6.55AM, Rolloing out at 7.00AM
50-70km Beach Road > Port Melbourne > Mordialloc (optional turnaround 50km) > Station Street > Return
Learn how to safely ride in a group, bike handling skills, eating and drinking on the bike.

_________________________________________________________________
Falls Creek Training Camp – January 2012
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 to read more and to secure your place.

_________________________________________________________________
HANRESS YOUR MIND, IMPROVE YOUR PERFORMANCE
When harnessed, the mind is an extremely powerful tool and the power it can have over the body can be extrodinary. We have all watched clips of althetes continuing in a race when their body has just about shut down. Of athletes going above and beyond what their bodies are capable of simply by focussing their mind. The ‘never give up’ is not giving up when your body has had enough, but never giving up when your mind wants to.

Tri Alliance is excited to align with The Performance and Sport Psychology Clinic (PSPC) to assist athletes inmprove their performance and help achive their goals. “We have met personally with Daniel and Dane from PSPC and we believe they are the right fit for our squad and athletes, bringnig a professional and different approach to Sports Psychology” Head Coach Ollie Allan said of the relationship formed between Tri Allaince and PSPC.
Click here to read more…

_________________________________________________________________
BEGINNER TRIATHLON TRAINING CAMP!
We are currently investigating the option of a Beginner Triathlon TRaining Camp from Friday 6-Sunday8 January 2012 (sae weekend as Falls Creek Altitude Training Camp) to cater for our beginner athletes and those new to triathlon.

The focus of the camp will be fun/social training while learning HEAPS about triathlon! You will swim, bike and run over the weekend, while training with other similar athletes and having fun while doing so! Location will be approx 1 hour from Melbourne – so you could head down after work on the Friday and easily drive back Sunday.
If you are interested in this weekend – please express your interest to [email protected] so further details can be confirmed and provided.

_________________________________________________________________
TRI ALLIANCE TRADING POST
We now have an online Trading Post – so if you are buying or selling, make sure you check out what your fellow athletes may be selling or searching to buy….

Triathlon equipment currently selling: