Weekly Transition 23 Feb 2012

Word from the coaches…
Phew, we can breath this weekend thanks to the triathlon calendar giving us the weekend off after 3 races straight. But all that means for most athletes is MORE training. 🙂 For our long course athletes we are really getting to the pointy end of the season now.

Our Ironman New Zealand athletes are walking around now with smiles on their faces as they started their taper this week into next weekends race. And we can say that everyone is looking in prime shape for the race! Nick has been carving it up on the bike, Jase has put in the hard yards on the run and has also dropped around 15kgs since this time last year top work! Scapo has been putting in some solid work, Greg has built on his Busso campaign and ready to sign off on his 2nd Ironman for the season. Beehre has been flying under the radar but has been training the house down and looking for a great result, Jeanette is ready to another IM notch on her belt along with Paul. And Jussie will be our newest athlete who will be hailed an Ironman in just over a weeks time.
So best of luck to all our athletes, details including race numbers will be posted next week so you can track them live from home.

Our Ironman Melbourne brigade of 16 athletes are just about at their peak of training – so if you see them at training wondering around in a daze, just point them in the right direction to home! 😉 On a serious note, every one of these athletes has had a near perfect lead in so far and with only a couple of hard weeks left of training they too will be hanging out for taper. Not long to go guys – keep it up. We can’t wait to cheer you on in our home town on 25 March!!
Want to know how you can be part of Ironman Melbourne without racing? CLICK HERE to find out how! We need YOUR help!

Port Arlington is quickly approaching for our athletes prepping for the Long Course Race, with around 15 athletes getting ready for this inaugural long course race. And for anyone who has raced Port Arlington before – it’s set to be a cracker and if conditions are great there will be some fast times posted. This weekend also includes Race 6 of the Gatorade/Active Feet Series so it’s set to be a big weekend in Port Arlington, with around 50 athletes racing over the 3 distances.

Last weekend was Race 5 of the Gatorade/Active Feet Tri Series at our home ground of Elwood. And we’d say we did have a great home ground advantage as we had some superb results and outstanding efforts by athletes. CLICK HERE to read our full race report and view pictures from the race.

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SWIM SESIONS AT MSAC
As our sets get longer heading into the back half of the season and big builds for Ironman, we need to ensure athletes are not only on time for swim sessions, but there before the session is due to start. You should be arriving 5-10min before the session start time to have your ID scanned and get ready to be able to jump in the pool right on start time. This ensures athletes can get through the sets and not waste time waiting for athletes getting ready to get in the pool.
We also ask of those athletes who may turn up late that you MUST join the session where the rest of the squad is up to. This ensures that the lane continues to run smoothly and not have some athletes doing freestyle while others are backstroking etc. So please be mindful and considerate with this.
We also ask for you to refresh yourselves with pool lap lane swimming ettiquette.

Please also ensure you are attending the correct swim sessions based on your level of swimming:
Monday 6.00-7.00am. Beginner swimmers. Indoor 25m pool. We have 3 lanes and coach Ryan taking this session. If you are unable to comfortably hold 2.15min per 100m then you should be coming to this session (and not Monday night). This session will allow you to work on your swim technique so you can improve and hit those times. Session distance around 2km.
Monday 7.00-8.15pm. Intermediate and advanced swimmers. Outdoor 50m pool, lanes 7,8,9. Can comfortably swim 2.15min/100m or below. Lane 9 ~2.5-3km, Lane 8 ~3-3.5km, Lane 7~3.5-4km sets
Wednesdays 5.45-7.00am. Top intermediate and advanced athletes. Can swim sets of 1.50min/100m or below. Sets of 3.5-4km. Ironman athletes are to start at 5.30am and will complete 4-4.5km sets. Please ensure you are on time so you can complete the set as we have to be out of the pool at 7.00am sharp due to another group having the lanes after us.
Wednesdays 7.15-8.30pm. Mid intermediate and beginner atheletes. Swim 2min or above/100m. 3 lanes with sets ranging from 2-3.2km sets.
Fridays 5.45-7.00am. Top intermediate and advanced athletes. Can swim sets of 1.50min/100m or below. Sets of 3.5-4km.

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FACEBOOK COMPETITION:
WIN a SHOTZ SPORTS NUTRITION PACK!!
Following each of our last races for the season we are running a facebook ‘caption’ competitiont. All you need to do to WIN for this week is:
1 – ‘like’ both Tri Alliance and Shotz Sports Nutrition facebook pages
2 – provide a ‘caption’ for this picture of athlete Anthony Leverington, hydrating himself with Shotz Hydration prior to his BIG Active Feet race on the weekend. We already have some great captions and with the competition closing this Friday – you want to get thinking! Best caption WINS as voted by the TA office. (bribes not accepted…) CLICK HERE for your chance to WIN!

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NEW SPORTS DOCTOR AT LAKESIDE SPORTS MEDICINE CENTRE
With an increasing demand for Sports Doctors, Lakeside is introducing another Sports Doctor to their team Dr Bassam Moses who will be readily available for our athletes to consult with. Why would you see a sports doctor? Loads of reasons including sports specific blood tests, specialty services including shock wave therapy, stem cell therapy, tendonitis, osteoarthritis plus more. Sports doctors can get an overall picture of your health/injuries and provide guidance, support and referals.
CLICK HERE to read more from Lakeside.

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CBD CYCLES @ TRAINING TONIGHT
CBD Cycles will be at training tonight and will have in hand a number of goodies – including a new shipment of the new Garmin 910XT.

So if you have been meaning to purchase something from CBD but haven’t had the chance to drop in, why not give Shop 1 a call and they can bring down for you tonight. Great chance for our IM NZ athletes to stock up before they jet off.

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GET WELL SOON!
Some of you would be aware that one of our athletes Berit Barton has been battling a hip injury for some time and last week she went under the knife to have surgery to repair a tear in the labrum of her hip joint (this is the ring of cartilage that helps hold the femur in place).
The GOOD news was that the surgery went well, the surgeon tidied up the cartilage and removed some excess bone (don’t ask, it is as unpleasant as it sounds). The BAD news is that the extent of the damage was much worse than previously thought, apparently the damage looked about right for a man that had been playing high level rugby league (who said triathletes aren’t tough??!?!!).

Can't wait to see you back doing handstands again soon B!! x

‘B’ now faces a four to six months of slow rehab to assess the overall success of the operation and hopefully avoid further more radical surgery. She is really looking forward to getting back in the pool and out for rides, it may take some time but she will get there.

On behalf of everyone at Tri Alliance, we wish B all the best in her recovery process and send her our thoughts and best wishes.

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YOUR CHANCE TO RECEIVE A FREE RACE ENTRY INTO RACE 7, STKILDA
In the lead-up to the Melbourne Corporate Triathlon on Sunday March 4, SuperSprint is on the lookout for potential marshals to help make the event a success.

In reward for donating their time as a marshal, SuperSprint will happily offer a FREE RACE ENTRY to Race 7 of the Gatorade Triathlon Series or Active Feet Triathlon Series, on Sunday April 1. These entries are fully transferable.

If you are keen to be involved, please email your full name, address and phone number to [email protected]

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GET QUALIFIED – BRONZE MEDALLION & SURF RESCUE
Want to increase your skills, knowledge base and qualifications? Why not look at doing one of the courses Elwood Lifesaving Club has on offer in March.
Bronze Medallion – only $55 for ELSC members!
Surf Resue Certificate – only $55 for ELSC members!
Click on the above links for more info, or contact:
David Rylance
Chief Instructor, Elwood LSC [email protected] or 0418533824

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END OF SEASON PRESENTATION NIGHT – SOCIAL EVENT OF THE YEAR!
Saturday 12 May 2012
This is what we have all been waiting for – and this is what we all ‘really’ train all season for! The Tri Alliance End Of Season Presentation Night is THE Social Event of the Year and we want YOU to enjoy the night with US!

Details of the evening are still being confirmed, but make sure you lock this date in the diary – a MUST ATTEND SOCIAL EVENT YOU DO NOT WANT TO MISS!!!!
CLICK HERE to tentatively RSVP

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SUPPORT YOUR FELLOW IRONMAN ATHLETE
Ironman Melbourne Charity Raising Drive
One of our new Tri Alliance athletes, Dax Stanley, is completing in his first Ironman event in Melbourne and in doing so is raising money for an important but mostly unknown disease supported by Crohn’s & Colitis Australia (CCA).

His wife, Amanda, has been diagnosed with Ulcerative Colitis last year.  Amanda has not let the disease stop her reaching her goals and she is completing in the Active Feet Series. This provides a confidence boost for other people with the disease that they can do it too.  We would like to get behind Amanda and Dax in their drive to make a difference in combating this disease by raising money to find a cure so people like Amanda can stop suffering.

CLICK HERE to read more on Dax’s journey and details around why they are doing it and what the $$ are going towards. And  Visit their Charity Page to donate –  every dollar counts.

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TRIATHLON TRADING POST
Looking for triathlon gear at a chaeaper price? Why not check out our Triathlon Trading Post!

We’ve had some new inclusions this week including a SPECIALIZED TIMETRIAL BIKE!  Click here to find out more and check out what you may be able to pick up at a bargain price!

If you have something you want to sell, email full details to [email protected]

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TRAINING DETAILS THIS WEEKEND
SATURDAY 25 FEBRUARY
SHORT COURSE: Long Run & Aquathon, Coach Sarah 🙂
6.50am for briefing for a 7.00am start.
No bikes required. Please leave all gear in your cars as there will be no one staying at ELSC when we head out for a run.

TRY-the-TRI’s / NISSAN CORPORTES: Triathlon Skills
Elwood Beach 9.30-11.00am
Bring all swim/bike/run gear. Coaches Bernadette & Sarah

IRONMAN MELBOURNE ATHLETES:
LEAVING from OAKLANDS JUNCTION, Cnr Oaklands Road and Sunbury Rd BULLA (back of airport, head out on the Tulla Fwy) 190km return, 10km off the bike (Mount Macedon)
5.50am briefing for a 6.00am roll out (sharp)
Ride will be the same as last week. CLICK HERE for the ride map

ALL OTHER LONG COURSE ATHLETES (non coached)
Meeting at Elwood Lifesaving Club, 6.20am for a 6.30am start.
Ride will head along Beach Road, Station Street,Frankston and then head up Humphries Road return.

Ironman New Zealand: Follow your programs
Port Arlington Long Course: 110km plus 5-6km off the bike. 50% of the ride to be at Half IM race pace, and concentrate on having a solid run off the bike.
Port Mac/Busso Half: 120-140km

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SUNDAY 26 FEBRUARY

SHORT COURSE: Long ride – 7.00am, Elwood Lifesaving Club. Please be ready by 6.55am for a briefing for a 7.00am roll out.

LONG COURSE: Long run – 8.00am MSAC or follow your programs.

If you have any queries on distances for your specific races please ensure you contact one of our coaches.

Happy Training & Racing!
Team Tri Alliance