Weekly Transition #5 5 June 2012

WORD FROM THE COACHES
This week we head into recovery week. You won’t notice too much change to the program this week, as sessions will remain at T2-T3 efforts, continuing to focus on base endurance and technique. But next week you will see change as we commence additional sessions in the program, including Tuesday AM runs, Thursday AM windtrainers and Friday AM swims. Please ensure you read the training timetable for full details on sessions near your location.

New training programs have been posted for the month of June. So for those on programmed training, ensure you log in and check out what is planned for you this month. We have put together a full outline of this months training, what to expect and what the focus is. These details have been emailed to athletes, so if you missed this please email [email protected].

This weekend we have 61 athletes heading down the Great Ocean Road to Lorne for our first camp of the year. And good news is the weather is looking pretty good. Cold but good. We will have sessions in Melbourne, but please read below details so you know what is happening OR follow your own training programs.

Run Melbourne is now less than 6 weeks away (Sunday 15 July) and we have 38 athletes doing the Half Marathon, with another 17 doing either the 5km or 10km runs. Training so far has been going great with a nice base endurance, sessions and distance will start picking up after this weekend for your final build – particularly for the Half Marathon.

For those that Run Melbourne Half Marathon was too soon for their race plans, we have a small number of athletes doing the Sandy Point Half on Sunday 19 August – just under 11 weeks away. The timing works in well for those who are racing early this year (September/October). If you are planning on entering this race please email [email protected] so we can ensure you are on the correct program to build up to this event.

BIKE SERVICING
A reminder for athletes to ensure their bikes are in good working order before heading out on long rides – particularly rides where you might have have easy access to public transport! We had a couple of instances on the weekend where athletes bikes were not working correctly – in particular gearing, so now is the time to give your bike some love.
Services start as little as $30 for a Tri Alliance athletes! So contact the BikeLab to book your bike in. Click here to view servicing prices.
BikeLab:
Phone: 03 9525 5431
Address:90-92 Inkerman St, St Kilda, VIC 3182
Shop Trading Hours:
Weekdays 7am – 6pm
Saturdays 9am – 5pm
Sundays 9am – 4pm

MONTHLY DINNER – THIS THURSDAY NIGHT
This Thursday is the first Thursday of the Month – which means our next Monthly Dinner! This month we head back to the popular Palmerston Hotel, 51 Palmerston Cres South Melbourne.
We will head to’The Palmie’ straight after run training (Central Hub only) so will be around 8.00pm for dinner. A good hearty pub quality meal, cheap drinks and fast service – can’t go wrong! Please RSVP HERE if you are planning on attending so we can book enough tables.

PUBLIC HOLIDAY MONDAY
A reminder that it is a Public Holiday on Monday – thanks to the Queen! And as such there are NO coached programmed training sessions. Please follow your own programs or enjoy the day off from work!

THERA-BAND SWIM TECHNIQUE AT SESSIONS
On Monday we started our use of thera-bands at the start of sessions to help show you the correct technique to build swim specific strength. You will also learn and be shown the correct technique to feel the catch and pull of water and continue to work on your stroke development. By doing this on land you can receive direct feedback and ‘feel’ the change. We have received great feedback, and we have a large number of athletes who have put orders in for their own bands. These will arrive in the next week.

DUATHLON SERIES
For those who are keen for some Winter racing, Tri Alliance is looking at programming in Race 3 and Race 4 of the Duathlon Series for Sprint and Olympic Distance athletes to gain some race ecperience prior to teh start of the season. So make sure you look at keeping the following dates free if you want to participate in these races:
Race 3 Sunday 16 Sept, Kew Boulevard, Kew
Race 4 Sunday 7th Oct, Yarra Blv, Richmond
Click here for more information on the duathlon series.

FANTASTIC DEAL AT MSAC!
Take your strength training to the next level with this fantastic deal from Melbourne’s premier sporting facility – MSAC. For only $16 a week you can gain access to MSAC’s facilities including gym, sauna, pilates, yogo, group classes and more! This is the perfect way to incorporate your strength training into your training and at this limited time only Tri Alliance athlete price you would not want to miss out!
We have already had around 8 athletes take up this deal and starting to implement their strength training as a routine into their training program. As as added bonus you can utilise the full facilities at MSAC – including hwen our sessions are not scheduled.
Click here to continue reading and to find out how to join!

SPIN CLASSES AT BIKELAB
We had around half a dozen athletes attend last weeks SpinClass at BikeLab on Saturday and the guys couldn’t stop raving about it!
Click here to view and book-in for one of the 17 spin classes held at BikeLab each Week! Only $5 for Tri Alliance Athletes (normally $15)
So if you need to pick up a spin session, why not joins the guys at BikeLab.

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….

TRI ALLIANCE ATHLETES HIT THE ICE HOUSE
On Sunday around 25 Tri Alliance athletes enjoyed a Social outing at Melbourne’s IceHouse for agame of Ice Hockey. Nola MacGregor (aka the cake committee) is always going on about this game so it was time to see what all the fuss was about…
“It was my first time to the ice hockey on Sunday and I have to admit I’ve never seen an angrier group guys in my life! In between the trips, roughing, punches and brawls I think an actual ice hockey game broke out!”
Continue reading…..

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)

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IMPORTANT TRAINING DETAILS FOR THIS WEEKEND:
This weekend we have the majority of our coaches in Lorne for the Winter Season Training Camp and another couple of our coaches away this weekend, so this leaves limited coaches in Melbourne to work with athletes – particularily on the Saturday group ride. So please read all details below and decide which group rides you would like to do.

Saturday – Group Ride
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.

Advanced riders:
Meet: Studley Park Boat House, 7.00am for a 7.15am roll out.
Details: Riding to Kinglake and return 110km
This ride is for advanced riders only, and should be completed at moderate pace as prescribed in your programs.
Click here for ride map
Post Ride Coffee: Studley Park Cafe
*Please note this ride is non coached, so all riders must be confident in their own abilities.

Intermediate & Beginner Riders:
Have two options:
Option 1:
Meet: Studley Park Boat House, 7.15am briefing for a 7.30am start.
Details: Ride will consist of lops of the Boulevard working on hill riding and building strength. This is a challenging 14km loop so you will gain a lot for completing these loops.
Intermediate Half IM – 5 loops
Intermediate Short Course – 4-5 loops
Beginner Half IM – 4-5 loops
Beginner Short Course – 3-4 loops
Click here for a map of the Kew Boulevard Loop
Coach: Greg
Post Ride Coffee: Studley Park Cafe

Option 2:
For athletes who are unable to head out to Studley Park, athletes can meet at TAHQ @ BikeLab 90-92 Inkerman Street St Kilda for a group ride (non coached).
7.15am start, follow your own program and ride will finish with nice hot coffee’s at TAHQ. Enjoy!

Sunday – Group Run
We have our first trail run this Sunday at Studley Park. Both the Central and Northern Hubs will meet at Studley Park Boat House for a Chellenging but fun trail run around the Boulevard areas.
Meet: Studley Park Boat House
Time: 7.50am for an 8.00am start
Coach: Greg
Post Ride Coffee: Studley Park Cafe
*Are you limited with your running? Why not bring our your mountain/hybrid bike and enjoy a roll around with our athletes. Great trails and great scenery!