Weekly Transition 24 Nov 201

Word from the coaches….
Despite the weather and the first race of the Gatorade & Active Feet Tri Series turning into a duathlon, on race day itself the weather gods turned it on in what turned out to be a great day’s racing. And with Olympian Erin Densham racing in the female elites, and superb male elites in the like of winner Peter Kerr, Craig McKenzie and Luke Bell you couldn’t have asked for a better days racing. CLICK HERE to read our post race Race Report.

Post race the office has been run off it’s feet. With a large number of our Try-the-Tri’s and Coaching Clinic Participants continuing their training with us post their 6 week beginner training, and the phone running off the hook with enquires, the girls Emma-Lise Emma Nicholl and Sarah are busily looking after everyone.

So welcome aboard to our newest athletes this week (and there are more to come!)
Clare Manley, Sophie Thompson, Nic Leontiades, Aaron Gaudron, Morne Maritz, Sean Helmot, Alastair Earles, Tara Salter, Michael Fearne, Sean Fleming, Jo Stavrou, Joshua Conolly, Lance Willie, Brandon Krapf, Wayne Walker, Daniel Kelly, Jason Robilliard and Buly Cardak. And a special welcome to Anthony Ursini who joins his wife in taking up the sport and kick starting his fitness. Look forward to seeing you more at training sessions Anthony (as well as behind the camera!)

Make sure you make every one of new athletes feel welcome as we introduce them into our core squad sessions. And if you see someone who may need a hand or might need some clarification – remember where we all started. 🙂

Over the next couple of months there are LOADS of races and events happening that the squad is involved in including:

Sat 26 Nov – Ballarat Mini & Sprint Tri
Sun 27 Nov – Ballarat Olympic Distance
Sun 4 Dec – Ironman WA (Busselton)
Sun 4 Dec – Mordialloc Tri (mini & sprint)
Sun 11 Dec – Race 2 Gatorade/Active Feet Series, Elwood
PLUS Tri Alliance Xmas party!
Sun 11 Dec – Canberra Half Ironman
Sun 18 Dec – Canberra Olympic Distance
Sun 18 Dec – WSTC Sprint Tri race 2, Altona
Tues 20 Dec – Tri Alliance Athlete Team Meeting
22 – 30 Dec – HELL WEEK (stay tuned for details..)
3-8 Jan – Falls Creek Altitude Training Camp
6-8 Jan – Summer Training Camp
Sat 7 Jan – Lorne Pier to Pub
Sun 15 Jan – Race 3 Gatorade/Active Feet Series, Brighton
Sat 21 Jan – Echuca Moama Sprint Tri
Sat 21 Jan – Portsea Swim Classic
Thurs 26 Jan – Australia Day Swim, Brighton
Sat 28 Jan – The Bloody Big Swim, Frankston
Sun 29 Jan – Australian Sprint Distance Tri, Canberra

If you are unsure of which races to enter, make sure you contact our office and chat to one our coaches to help you plan your racing over the next couple of months – if you haven’t already! Happy Racing! 🙂

Ballarat Multi-Sports Festival this weekend
We have a few athletes who are keen to head down the road to Ballarat and race in the Ballarat Multi-Sports Festival. Saturday is the mini and Sprint race and Sunday is Olympic Distance, if you are keen to join the athletes that are racing, email [email protected] to let her know. More info can be found here… Good chance to get a race in before Christmas if you are unable to do the next Gatorade Race.

Busselton Ironman – Next weekend!
With only a week and a half before Ironman Western Australia (Busselton) you could be forgiven to think the boys and Marina has taken their foot off the pedal – well they have! They are now in taper mode and winding down their training in order to freshen up and prepare for the big race next weeked. Athletes racing include:

Ollie Allan
Greg Nugent
Brett Archbold
Rob Grummit
Marina Jurjevic (first IM)
Mark Hyoms (first IM)
Dan Brueckner (first IM)
Brett Parker (first IM)

Most of the guys will head over early or mid next week, so if you see them at a sesion over the next few days make sure you wish them well. Details regarding tracking them on race day will be out in next weeks newsletter.

TRAINING
There have been a number of athletes who are struggling to get back into a training routine either post Shepparton, or some still after Noosa. If this is you – don’t stress, it is normal, but is something that needs to be addressed to ensure the ‘training slump’ isn’t prolonged for too long.
If you are still in this training rutt, then there are a couple fo things for you to look at:

Did you write your goals at the start of the season? If so, then grab them out and look at them. Reassess them if needed, but you need to visually look at them – not just ‘think’ about them. This will help you refocus.
If you didn’t set any goals after your A Grade race, then it’s time to find some! Look at what races are left for the season, see what fits into your timetable and start mapping out a plan on how you are going to reach these goals.
Why Set Goals?
– Setting goals gives you long‐term vision and short‐term
motivation.
– It focuses your acquisition of knowledge, and helps you to
organise your time and your resources so that you can
make the very most of your decisions.
Where do I start?
– Set your goals on a number of levels:
– Create your “big picture” of what you want to do and
identify the large‐scale goals that you want to achieve.
– Break these down into the smaller targets that you must
hit to reach your goals.
– Once you have your plan, the hard work starts
Once you set your goals, write them down, make a commitment and your ‘to do’ list on how you are going to reach them. But setting these few steps, you will help set the whells in motion. Don’t let all your hard work go to waste! If you are still having trouble setting goals or working out how to reach your goals then make sure you contact the office for a coaching consult so a coach can get you back and on the write track.

In general, session numbers have been fantastic across all disciplines and locations. There are consistantly 30-40 athletes at sessions, with our key combo sessions on Thursday night and Saturday morning at Elwood gettting 60+ athletes. So this is fantastic to see. This creates for a great atmosphere and training envoronment at sessions and also allows athletes of similar ability to train together and push each other.

So make sure you make the most of your time at sessions, work hard while you are there and reap the rewards afterwards. Remember you can go hard on hard sessions, and easy on recovery sessions. And if you can stay consistant consistantly, then you will get the results you are after. But it doesn’t come without hard work, commitment AND recovery.

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TRAINING SWIM AT ELWOOD TONIGHT
Tri Alliance and the Elwood Lifesaving Club are coordinating a training swim over 500m and 200m courses to help you prepare for Race 2 of the series at Elwood on December 11. This is open to Race 1 participants only (so you don’t have to be a Tri Alliance athlete) just bring along your swim cap from the race. No cost – just a great swim session!
DETAILS: 6.30pm Elwood Lifesaving Club, Elwood Beach
6.30pm Swim Briefing and warm up
6.40pm 500m swim start (waves if required)
6.45pm 200m swim start (waves if required)
7.00pm Master your swim Start/Finish. Learn from our experienced coaches on how to enter and exit the water like the pro’s!
Any Tri Alliance athlete who would like to participate is more than welcome and highly encouraged!! Will give you a good indication on what you will swim at Elwood in a couple of weeks.

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NEW TRY-THE-TRI PROGRAM COMMENCING NEXT WEEK
After the ‘graduation’ of our first group of Try-the-Tri participants, we now have our second group ready to start their training next week. Sessions will again be Tuesday am run, Wednesday PM combo and Saturday AM combo. So welcmoe and best of luck to our following participants:

Martin Carey | Murray Blakeman | Zoey Saunders | Michelle Harris | Kara Eaton | Sanjay Gour | Juliet Vermeulen | Peet Vermeulen | Nigel Whitehead | Jo Maloney | Jacqueline Taylor | Amy Norris | Matt Collyer | Brendan Burns

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LEARN TO SWIM | TECHNIQUE CORRECTION
This week marks the last week of our 2 groups who have been put through our learn to swim / technique correction course with Coach Ryan. Ryan has been super impressed with everyone who has taken part in this program which saw both programs sell out in a matter of days! So well done everyone. We’ll have to keep an eye out on you all in the pool now! 😉
We are looking at holding another beginner learn to swim and possibly an intermediate technique correction course in the New Year. If this is something you would be interested in, please email [email protected] and let me know which program you would be keen on.

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MONTHLY DINNER NEXT THURSDAY NIGHT!
Next Thursday night we are holding our next monthly dinner. Last month around 20 athletes enjoyed the awesome pizza’s and pasta (and red wine!) at Zaninis’s, Elwood and we will be headnig back there next week.
Details:
Thursday 1 December
Approx 8.00pm – Post Elwood Combo Session

These monthly dinner’s are a great way to chat to other athletes in a social environment, and get to know those you are training and racing with. If you are new to the squad – even better! 🙂
So make sure you put this into your diary for next week – and let your partner know you won’t be home for dinner (OR bring them along with you!) 🙂

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CBD CYCLES – SEEKING YOUR FEEDBACK
We are seeking to continually improve our service and offering to our partners
So if you have any feedback on bike servicing, customer service, follow up, or post sales service we’d love to hear from you with this be positive or constructive. So if you ave any feedback you would like to provide please email [email protected].
Anthony from CBD Cycles will be down at our session tonight so if you need your bike looked at or need to chat to him make sure you come down and see him.

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TRI ALLIANCE CLOTHING
Our latest training and racing gear arrived last week and there is still a large quantity of clothing that has yet to be collected – including our long awaited JC Socks! So if you have yet to collect please ensure you see Sarah after this Thursday’s or Saturday’s Combo Session’s. After this you will need to either arrange collection from the Tri Alliance Office, OR pay an additional $10 to have it posted. We are unable to continue to take clothing to sessions. So make sure you get yourself organised so you can get out in your TA Gear!

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RACES OPEN/OPENING – DON’T MISS OUT!
Make sure you are aware of the following race entries that are opening soon. Make sure you lock them in the diary if you are planning on racing.

National Qualifying Series
The Sprint and Olympic distance Qualifying Series will kick off in December, and the Long Distance Qualifying Series is now well underway.

Sprint Distance Qualification Race 1 – Coomeala, SA 11th December
Entries Open
Olympic Distance Qualification Race 1 – Canberra, ACT 18th December
Entries Open
Long Distance Qualifying Race 6 – Canberra, ACT 11th December
More Information

If you have always wanted to wear the Green and Gold for Australia, then these Qualifying Series races are your chance to accumulate points towards selection into the 2012 Australian Age Group World Championships teams. Read More>>

Dextro Energy Triathlon Sydney – Member Priority Entry
Entries will open at 10am (AEDST) on Tuesday 29th November for a 24hr Triathlon Australia member-only priority period – ending at 9:59am (AEDST time) on Wednesday 30th November. As a city centre event with a capped field, places are limited so get your entry in early during the TA member-only priority entry period.

Busselton Ironman 2012
This information relates to the 2012 Ironman Western Australia event, and is subject to change before the opening of registration.
The race date for the 2012 event is currently under consideration and will be announced closer to the event. Please check the official IronmanWA website for details at a later date
Online registration for the 2012 Ironman Western Australia event will open on Friday, December 9 at 10:00 a.m AEST/11:00am AEDT. Please log on to the official event website – IronmanWesternAustralia.com – to register.

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FACEBOOK PRIZE WINNER!
Congratulations to DAX STAMAN who is our first Facebook Prize winner for Race 1 of the Gatorade & Active Feet Tri Series! Simply by ‘liking’ the Tri Alliance Facebook Page, Dax has won himself a MONTHS FREE TRIATHLON COACHING and TRI ALLIANCE WELCOME PACK valued at $220! Congratulations Dax, we look forward to seeing you over the next month!

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TRAINING CAMPS – NEARLY SOLD OUT!
Falls Creek Altitude Training Camp – January. 3 or 5 night stay in one of the best training grounds in Victoria! CLICK HERE to read more. (only 5 places remain!)
Summer Training Camp – January. 2 nights of great fun and plenty of training! Ideal for beginner and intermediate athletes training for Sprint or Olympic distance. CLICK HERE to read more and reserve your place! (1 spot remains!)

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ATHLETE TEAM MEETING #4
We are holding our next Athlete Team Meeting on Tuesday 20 December. Our Team Meetings provide essential information on our training program, training phases, what’s happening around the squad and for this team meeting we are working on a SURPRISE GUEST SPEAKER – stay tuned! Leading into the Christmas period, all current athletes are expected to attend this important team meeting.
Details:
Date: Tuesday 20 December, 6.00pm for 6.30pm start, concludes 8.00pm.
Where: Champions Room, MSAC. Enter via the back pool entrance and head up the stairs or the lift on the right.
WHAT’S HAPPENING??
> News & Updates – Tri Alliance & Triathlon
> Our current training phase – competition
> Managing training during competition & importance of extra recovery
> Learning from racing – in search of your next PB
> Sports Psychology – how you can stay focused and recover from set-backs. Guest speaker from The Performance & Sports Psychology Clinic (TBC)
> SURPRISE Guest Speaker…stay tuned!
> HELL WEEK Challenge – learn more!
> Questions & Answers
> Refreshments on arrival (did someone say Christmas cake???)
> PLUS giveaways and spot prizes!
CLICK HERE to RSVP to this evening.

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CYCLIST SAFETY FORUM
The Institute of Transportation Engineers are holding a cyclist safety form next week and we are encouraging anyone to attend. A statistic that is alarming is that cyclist crashes are up 70% in the last 5 years! An alarming statistic that needs to be addressed and reversed!
Date: Wednesday30 November 2011
Time:4:00pm to 6:00pm
Venue:Richmond TownHall333 Bridge Road
Expert Panel:-Research-University-Hospital-Consulting-Advocacy groups
-Road Authority
CLICK HERE for details and to RSVP

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TRAINING THIS WEEKEND
SATURDAY
SHORT COURSE:
Elwood Lifesaving Club
6.45am for a 7.00am start
Bring all your swim, bike and run gear. Leave everything in your cars as session will commence with a run.

LONG COURSE:
Elwood Lifesaving Club
6.30am start
Busselton Athletes: 140km plus 5-10km moderate run off the bike
Canberra Half: 130km plus 6-8km run off the bike at Ironman pace
Melb/NZ/PMac IM: 100-130km ride – no run off bike
All other Half IM athletes 90-100km

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SUNDAY
SHORT COURSE:
Long ride leaving from Elwood Lifesaving Club
6.15 for a 6.30am start. Don’t be late!!
Olympic/strong sprint: 100km
Sprint Distance: 70-80km
Fun/social ride: 40-50km
LONG COURSE
Long run leaving from Melbourne Sports & Aquatic Centre
7.55am for an 8.00am start
Busselton: 1hr15min – 1hr30min moderate paced run. Stop and stretch when you need
Canberra Half: 20-21km. Biggest long run before the race.
Melb/NZ/PMac IM: 15-16km long run
All other Half IM athletes: 12-14km

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TRI ALLIANCE BAREFOOT BOWLS CHRISTMAS PARTY!
Tri alliance athletes, friends and family are invited to our Annual Christmas Party Celebrations being held at the Port Melbourne Bowling Club from 3pm on Sunday 11 December (post Gatorade Race 2).

Barefoot Bowls
Special guest appearance from Santa for the kiddies
Fundraiser raffle supporting the Elwood Lifesaving Club
Great prizes up for grabs!
Gourmet BBQ
Drinks at (cheap) bar prices!

CLICK HERE to read more and to book your ticket!!

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ELWOOD LIFESAVING CLUB MEMBERSHIP
Tri Alliance is pleased to continue our fantastic relationship with the Elwood Lifesaving Club. And NOW is the time to get your Elwood Lifesaving Club Membership sorted. Cost is $85 for an annual membership.

Why join the Elwood Lifesaving Club?

FREE use of the ELSC facilities (open from November) including HOT showers and change rooms (members only access)
Access to apply for a foreshore car parking permit (additional cost) – no need to pay for parking ($10!) every time you train at Elwood over summer OR risk fines from the ever so vigilant parking inspectors!
Opportunity to take part in First Aid Certificates, Bronze Medallion courses (plus more!) at Lifesaving Club member rates.

CLICK HERE for full details and to join online TODAY!!

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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: