Weekly Transition # 3 22 May 2012

WORD FROM THE COACHES

We had a big week last week with Time Trials. Well done to everyone who logged their times. Next time trials are in 6 weeks time which will give us a good indication on how you are progressing. Some stats from the trials:
Swim: 97 athletes time trialled.
Fastest times: 500m time Natalie Methven 7:30min, 1km Peter Rainey 13:12.
Bike: 54 athletes time trialled.
Fastest times: 10km Daryl Clemson 17:14min, 20km Nick Sissons 34:11
Run: 66 athletes time trialled.
Fastest times: 5km Chis Dickson and Mark Skilton 18:46, 10km Nathan Sims 37:57.

You can view the full results in your athlete tookit. You can find them by logging into the athlete section via the web. When logged in, on the right hand panel, go down to ‘programs’ (not online programs) and click on ‘training’. Document called Time Trial Results MAY 2012. Time to start analysing…. 😉

CHANGE TO THURSDAY PM RUN SESSIONS AT THE TAN

We trialled changing the run meetnig location at The Tan due to the large number of runners in not only our groups, but around the Tan in general. Unfortunately this didn’t work well, so we will be relocating our meeting point back at ‘The Trough / Start/Finish Line’ at the tan. Athletes will be divided into groups and warm-up will commence at 6.30pm sharp.

CHANGE TO RUN SESSIONS IN THE NORTH

Due to feedback we have received, we will be changing run session in the North to the following times/locations:
Thursday 6.30pm – Maribyrnong River. Meet at Essendon Rowing Club
Sunday 8.00am – Northcote YMCA. Meet outside the YMCA, run will head towards Studley Park areas. (Great trail running!)

CHANGES TO MONDAY SWIM SESSIONS AT MSAC: Effective Monday 4 June

We recently asked those who swim at MSAC to complete a survey about a potential swim time change. Thanks to everyone for completing this survey. It provided us with relevant and important information on determining our changes. Based on the results, we will be changes swim time for Monday’s at MSAC from Monday 4 June to:

• 6.00-7.00PM – Advanced & top intermediate (2-3 lanes)
• 7.00-8.00PM – Beginners & low intermediate (2-3lanes)

This means there are NO Monday morning beginner swim session at MSAC – this has been moved to 7.00pm. We will on most occassions though have 2 coaches at the 7pm session which will cater for the numbers and provide plenty of coachng for our beginner swimmers.

DETERMINING YOUR SWIM GROUP

Unsure if you are a beginner, low intermediate, top intermediate or advanced swimmer?
Beginner: 500m TT of 11:00min or above
Low intermediate: 500m TT between 10:00 and 11:00min
Top Intermediate: 500m TT between 9:00 and 10:00min
Advanced: 500m TT of 9:00min or below

TAHQ @ BIKELAB – ATHLETE BENEFITS

Following our announcement of TAHQ @ BikeLab, we are excited to provide a new home for our athletes with fantastic benefits and discounts you will receive as part of being a Tri Alliance Athlete. (Click here to read about our recent announcement.)
We can now also announce the fantastic benefits you can receive as part of being a Tri Alliance Athlete – including special discounts and fantastic bike servicing prices from one of the best mechanics in the industry! Click here to read more….

GROUP RIDES WITH TRI ALLIANCE

Following feedback from our group ride 2 weeks ago, we have updated and outlined further details on our group rides including bunch riding, riding etiquette and bike road rules and safety. If you plan on joining our group rides, you MUST read the following.

LONG COURSE TRAINING STARTS NOW!

If you are racing any Long Course race this year – then make sure you read information recently posted. This information will ensure you are on the correct training program and bulding correctly for your specific Long Course race/s. Click here to contineu reading…

ATHLETE TEAM MEETING – TUESDAY 29 MAY

Our first Athlete Team Meeting for the 2012/2013 Season will be held on Tuesday 29 May (next week) along with introducing you to our new home TAHQ @ BikeLab!
Night will include:
~ outline of training and training principles for this season
~ exciting changes coming up this season
~ reinforcing your race goals and… our training program’s to get you there
~ improtance of safety in group riding
~ Stratton Finance and how they can assist you
~ Finger food and our own barister
~ Plus there will be fantastic ON NIGHT ONLY specials and giveaways!!

6.00pm for a 6.30pm start.
TAHQ @ BikeLab
90-92 Inkerman Street, StKilda

Further details will be out next week. CLICK HERE to RSVP for catering and seating.

RUN MELBOURNE HALF MARATHON TRAINING

Information has been sent out to all athletes who completed the Athlete Questionnaire and indicated they are competing in the Run Melbourne Half Marathon. Click here to read more…

POWER TESTS – IMPOROVE YOUR BIKE PERFORMANCE

Those athletes who train with Power (bike specific) must email [email protected]. Every 6 weeks as part of time trial week you will be required to complete a power test and submit data to Coach Ollie. So you can recieve this information please ensure you email Sarah so she can communicate details.
Want to learn more about using power to improve your cycling performance? Stay tuned!

TRAINING APP – VIEW YOUR PROGRAM QUICKLY AND EASILY

Most people now days have a smart phone. So make sure you use the most of technology and access your training program via your smart phone. The ‘app’ is extremely user friendly AND you don’t have to log in each time you want to check out your program. So if you haven’t got it on your phone make sure you read instructions HERE on how to download.

STRENGTH & CONDITIONING TRAINING

Have you started your strength & conditioning training? If not you better get started now! Strength & conditioning in the early phases of your training program is important to develop a strong body, lessening the chances of injury and aid in power development and we all know more power means faster times!

Incorporating strength and conditioning now will have a direct impact on your training particularily the next phase of our training program – being volume and strength. Which incorporates hill training – run and bike and strength in the pool (paddles and bands!). So do not put off your strength training any longer – programs are in your toolkits and can be easily accessed via your smart phone. The smart phone app has had recent changes which makes viewing your programs even easier!

At Swim, Ride and run sessions over the next four weeks, we will also be incorporating a component of strength training, this will similar some of the exercises in your strength program – so make sure you check them out. This will also mean if you have a thera-band you will need to bring along to swim sessions. So pack one into your swim bag. We have some spares but if you have one we ask for you to bring yours – or get your hands on one.

NOOSA ACCOMMODATION – DON’T MISS OUT ON A SPOT!

Are you one of the 50+ athletes heading to Noosa for the Noosa Multi-Sports Festival later in the year? Haven’t sorted your accommodation yet? Tri Alliance has PRIME accommodation on Hastings Street so if you would like to reserve yourself a place please email [email protected] . Even if you have previously asked, we would like you to reconfirm. Details will then be communicated including location and cost. (Note last year it was $680 for 7 nights, from the Wednesday to Wednesday)

RIDE DETAILS FOR THIS WEEKEND:

Details for this weekends ride can be found below. This must be read in conjunction with the following Group Ride Information for May & June. This information includes further details on groups and which one you should ride in.

Groups 1 & 2:
Advanced Long Course, and advanced Short Course Athletes. Strong riders, great road skills, confident in bunch riding and rolling turns. Pace 30+km/hr.
Meet: TAHQ @ BikeLab, 90-92 Inkerman Street St Kilda
Ride Brief: 6:50am, roll-out 7:00am. Heading to Frankston, up Olivers Hill and returning TAHQ for a post ride coffee.
Distance: ~90km

Groups 3 & 4:
Intermediate Long Course, and intermediate Short Course Athletes. Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 26-30km/hr.
Meet: TAHQ @ BikeLab, 90-92 Inkerman Street St Kilda
Ride Brief: 6:55am, roll-out 7:05am. Heading to Frankston, regrouping at Frankston BP and returning TAHQ for a post ride coffee.
Distance ~80km

Groups 5:
Beginner riders. New to road riding, not confident on the road, need monitoring and guidance.
Meet: TAHQ @ BikeLab, 90-92 Inkerman Street St Kilda
Time: 8.30am SPIN CLASS.
Due to our Beginner Coach Bernadette being away we are offering you to opportunity to attend a spin class at the new TAHQ @ BikeLab. This will be a great chance for you to check out our new home and build up your bike strength. Make sure you get along 5-10min early to check out our new home!
Bring: Water bottle, towel.
Cost: $5 only.

Any queries, please contact Tri Alliance on 1300 680 874.

Happy Training!
Team Tri Alliance