Weekly Transition 16 Dec 2011

Another weekend and another race under our belts, and another couple up this weekend also! The triathlon season is definitely in full swing – well in most cases. Race 2 of the Gatorade/Active Feet Series yesterday was again forced into becoming a duathlon due to the water pollution in the bay. Click here to read our Race Report and athlete results from the weekends race.

And for our athletes heading up the Hwy to Canberra this weekend for the Canberra Olympic Distance Race – a qualifying race for the NZ World Championships. They too may be forced into a duathlon as water pollution (algae levels) has risen in Lake Burley Griffin since last weekend’s Canberra Half IM. Good Luck to Emma-Lise Donati and Jono Tucker – lets hope you can get in the water and come back in good health! 🙂

This weekend is also another Half IM race in New Zealand – this time in Rotorua tomorrow (Saturday). Two of our long standing athletes Justin Marshall-Owens and athlete and coach Stan Assimopoulos are both racing and we look forward to seeing how they both go! Unfortunately for us, you won’t be able to track them live so we’ll have to wait to hear how they go. Good luck to you both!

Last weekend we had a 4 athletes race in Half Ironmans. 3 in Canberra and 1 in Taupo, NZ. The Canberra Half Ironman pulled out some tough conditions with torrential rain hitting the swim and bike legs and many athletes suffering with punctures. But our athletes did super well and had great races all round. Click here to read the Canberra Half IM Race Report. Results include:

Gordon Spargo – 2nd 60-64 and just missing a spot to Vegas!
Chris Mutimer – 5:48 in his first Half IM and reaching his goal of sub 6hours.
Rob Scapin – 5:20 and knotching another Halk IM under his belt as he prepares for his first IM next year
Nick Sissons – competed in NZ (Taupo) on a hilly course and producing a 5:00.37 with a solid bike of 2:28 and a 15min faster run than Shepparton. Looking good for NZ IM next year.

Sunday’s Barefoot Bowls Christmas Party was the place to be after the weekends Gatorade Race, and what a turn-out we had! Around 90 athletes, coaches, friends and family enjoyed the afternoon in the sun bowling, drinking, catching up and generally getting up to no good. Click here to read our wrap up and find out what everyone got up to…. 😉

Welcome to our newest athletes who have joined our squad in the last week including: Rachel Stonestreet and Caroline Houston. Welcome onboard girls– we look forward to seeing your training improve and out there racing over the coming months! 🙂

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ATHLETE TEAM MEETING #4 – TUESDAY 20 DECEMBER
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. 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.
CLICK HERE to RSVP to this evening.

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HELL WEEK CHALLENGE!
The much anticipated Hell Week has been a tradition over Christmas for a number of years and this year it is back! Hell week is about completing as much as you can during the week between Christmas and New Year. It does not mean that you have to, sessions are not compulsory and there are a number of people away during this time, but it is a chance to challenge yourself above and beyond what you normal do in a week. It will add a good spike to your training (similar to our training camps) before you have a few days off over New Year and be ready and raring to go in 2012!

CLICK HERE to read the full details on the Hell Week Challenge!!

**PLEASE REMEMBER that there is NO swim sessions Monday OR Wednesday NIGHT at MSAC due to Hell week commencing. There IS Monday AM (beginners) and Wednesday AM (advanced) swim sessions though. So please ensure you read the training timetables.

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TRI ALLIANCE OFFICE CLOSURE OVER CHRISTMAS / NEW YEAR
Please note the following dates the office is closed over the Christmas/New Year Period. Any communication / correspondance during this time will be via email only and via facebook and the web.

Office closure: Thursday 22 December – Monday 2 January inclusive, returning on Tuesday 3 January. Sessions during this time will run as per our HELL WEEK schedule

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LEARN TO SWIM | TECHNIQUE CORRECTION – coming January!
Limited places remain!

LEARN TO SWIM
This program is designed for those who have a basic level of swimming but want to further develop their skills to improve their swim technique. Participants must be able to swim at least 50m freestyle continuously.
Click here for further details on this program. Dependant on numbers, this program will be run on a TUESDAY EVENING around 7.00pm.

Due to high interest levels, we have split the stroke correction programs into two groups:

STOKE CORRECTION (BEGINNER)
This program is designed for those who have an beginner to intermediate level of swimming but want to further develop their technique to improve their swim stroke. Participants must be able to swim freestyle 200m continuously. Times/pace of the swimmers will be between 1:55 and 2:15min per 100m. (approx.) This would be a 500m swim time trial of approx. 10.00min-11.30min. This program will run on Saturday Afternoons and times will vary dependant on lanes space at MSAC, but usually between 3.30-4.30pm.
Click here for further details on this program

STROKE CORRECTION (INTERMEDIATE)
This program is designed for those who have an intermediate level of swimming but want to further develop their technique to improve their swim stroke. Participants must be able to swim freestyle 500m continuously. Times/pace of the swimmers will be between 1:40 and 1:50min per 100m. (approx.) This would be a 500m swim time trial of approx. 8.15min-9.30min. This program will run on Saturday Afternoons and times will vary dependant on lanes space at MSAC, but usually between 4.30-5.30pm.
Click here for further details on this program

PROGRAM DATES
Each program is 5 weeks in duration. Program dates will be:
Learn to swim: Tuesday’s – 10^th, 17^th, 24^th, 31^st Jan, 7^th Feb (approx. 7.00-8.00pm)
Stroke Correction (Beginner): Saturday’s 14^th, 21^st, 28^th Jan, 4^thFeb, (1week break due to Geelong Race), 18^th Feb
Stroke Correction (Intermediate): Saturday’s 14^th, 21^st, 28^th Jan, 4^thFeb, (1week break due to Geelong Race), 18^th Feb

*Please note these dates are currently set, but can be forced to change due to MSAC changes. We do however try our best to keep the dates and times consistent.

PAYMENT DETAILS
To confirm your place in one of our swim programs, you must make payment. Your place is not reserved until payment has been made.
Payment Options:
Option 1: Tri Alliance Athletes – Authorise Tri Alliance to deduct $129 from your direct debit. Simply reply to this email and let us know which program. Payment will be deducted within 48hrs OR
Option 2: Pay online HERE, selecting your program option. (Please note if you are a Tri Alliance athlete, please ensure you are NOT logged in when making payment)
COST: $129 for 5 weeks.

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JANUARY CLOTHING ORDER
An order or training and racing gear will be made early January. This will be your last chance for the end of the Tri Season. So if you are in need of some racing gear, running gear or cycling gear make sure you jump online and place your orders.
Click here to view our full range.

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

Sat 17 Dec – Rotorua Half IM, NZ (Jussie & Stan!)
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!

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TRAINING DETAILS THIS WEEKEND

SATURDAY
SHORT COURSE:
Elwood Beach
6.55am training brief for a 7.00am start.
Session will involve a long run followed by long swim. This will be an aerobic based session. NO BIKES. Please leave all gear in your cars as there will be no one staying with gear while we are running.
Coach Sarah

BEGINNERS/TRY-the-TRI’s
9.30-10.30am
Bring all swim/bike/run gear. Coach Bernadette & assisting Katee.

LONG COURSE:
Will be heading back out into the hills this week. Rides will leave from the end of North Road, Brighton at the North Rd Cafe. Plenty of off street parking available. Ticketed parking in the carpark, and some side streets and permit.
6.20am for a 6.30am (sharp) roll out. The ride won’t wait – so don’t be late!
Ride will head out to the Dandenongs via North Road, up Devils Elbow to Sassafras, and include 1-4 repeats of 1in20.
IM NZ & IM Melb – 120-130km including 3-4 repeats of 1in20, return.
FALLS CREEK, GEELONG & those returning from BUSSO- 90-100km including 1-2 repeats of 1in20.
Click here for the ride map

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SUNDAY
SHORT COURSE:
Long ride leaving from Elwood Lifesaving Club
6.30 for a 6.45am start. Don’t be late!! Ride will head towards Port Melbourne then head back along Beach Road to Mordialloc and Frankston. Coach Ryan
Olympic/strong sprint: 90km
Sprint Distance: 70-80km
Fun/social ride: 40-50km

LONG COURSE
Long run – uncoached. Follow your specific programs. Feel free to meet up ewith any others at MSAC for an 8.00am run.

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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/gear currently selling: