Weekly Transition #6 14 June 2012

WORD FROM THE COACHES
Our 61 athletes who attended this year Winter Training Camp in Lorne on the weekend were treated with a big weekend of training and education and the feedback we have received about the camp has been amazing. As Coaches we were extremely pleased with the effort that athletes put in and the rewards will be seen in the next 2-4 weeks. CLICK HERE to read our wrap up and check out pictures from the camp.

Meanwhile back in Melbourne, athletes completed either standard sessions or had a mock camp themselves, and feedback from Coaches in Melbourne is that everyone trained well even in the super cold conditions.

TRAINING COMING UP
This week is Build Week 1, and our first week of the year where we roll out our full training timetable. This includes Tuesday AM runs, Thursday AM rides and Friday AM swims. So make sure you check out our training timetable so you are aware of what sessions are on and what sessions are applicable for your level of training. If you are unsure please contact our coaches in the office.  (Note our new timetable is interactive, so please click on sessions to view full details).
This morning we had our first Thursday AM windtrainer session at MSAC, with around 15 athletes joining a solid session. Make sure you set you alarm for next Thursday morning. 🙂 Please note that you need to bring your own windtrainer for this session.

2 weeks time we have our next Time Trials – yes it’s nearly 6 weeks since our last ones! So stay tuned for details surrounding these, they will remain in a similar format to last time trials.

We are aware that swim sessions at MSAC on Wednesdays are again getting busy even though we have recently increased from 4 to 5 lanes. We are currently working with MSAC again to work on further ways on how we can gain additional lanes so in the meantime we appreciate your patience if lanes are busy.

WISHING A SPEEDY RECOVERY
One of our athletes Peter Tucker was unfortunately hit on his bike on his commute home from work last Wednesday Night. We have been in contact with Pete over the past week and he is recovering well, with no major damage apart from bruising and abrasions. His bike has come off second best though so looks like a new set of wheels for Pete – not the way you want to get them though! So best wishes on a speedy recovery Pete and look forward to seeing you back at training soon.

We also wish Sonia Gregoul’s husband a speedy recovery. Sonia was part of our training camp on the weekend and her husband came along to support and enjoy the weekend away. But while cheering for our athletes in the Aquathon on Monday he slipped on some rocks and broke his ankle. So we wish him all the best in a quick and relatively painfree recovery.

LONG COURSE TRAINING CAMP
We are currently finalising details for our next training camp – our Long Course Training Camp 3-5 August. The Camp is held in Apollo Bay and is aimed at Intermediate and Advanced Long Course athletes. Focus for the camp is on hard strength endurance rides and long endurance runs – this camp is all about clocking up kms, rather than education and seminars. Last year this camp was $250 and this year will be pretty much the same (number dependant). So if you are interested please email [email protected]. Further details will then be provided. So if you are focusing on Long Course Events this year, make sure you put your name down for this fantastic camp!

TRAINING TIP OF THE WEEK – What it takes
Do you ever think about HOW you approach your training? Do you have a purpose for each session? Do you focus and spend your time at training with the aim to learn and improve? Have a read of the attached on how a ‘good swimmer’ a ‘very good swimmer’ and a ‘great swimmer’ would approach their swim session. These principles also apply for bike and run.  CLICK HERE to find out what it takes to become a great athlete…. Which athlete are you?…..

ATHLETE ID CARDS
A reminer that all athletes are required to bring their Athlete ID to every session. You must have your card scanned by a Coach BEFORE you start your session. All new ID’s have either been handed to athletes or sent in the mail, so if you have not received yours you must email [email protected] and confirm your current mailing address. There shouldn’t be any excuse why you don’t have your card at a session.

NEW SWIM STROKE CORRECTION COURSE
Our latest Swim Stroke Correction Course finishes this week, and we have another one in the pipe lines. We only have 8 spots remaining, so if you are keen, details below:
Commencing: Saturday 21st July 2012
Duration: 1 session a week for 5 weeks $129
Session Date/Times: Saturday Afternoons between 3-5pm (Time and lanes TBC)
Saturday 21 July, Saturday 28 July, Saturday 4 Aug (week off – No Session), Saturday 11 Aug, Saturday 18 Aug, Saturday 25 Aug
Register: email [email protected] – first 8 to email will secure themselves a spot.
Click here to read more…

MONTHLY DINNER WRAP UP
Last week we have our latest Monthly Athlete Dinner (first Thursday of each month) and we headed back to the Palmerston. With around 25 athletes enjoying a good (and cheap!) pub meal and general banter over a feed.
Noteable Notes:

• 2  male athletes enjoying a ‘man date’ shared their interesting story
• Don’t ask Coach Sarah to order your meal, otherwise you may never get it!
• Drinking a protein shake at dinner is perfectly acceptable
• The jury is out with some guys whether ‘modesty shorts’ are mandatory over running tights
• Some athletes names are often forgotten, but their bike isn’t nore what they wear in the pool
• Tim will never stray from a Chicken Snitzel!
• Hot tip: Can’t ever decide whether you should have chips and salad or vegies? Well we found out if you order Vegies and salad with you meal and steal chips from others you get all three! (Thanks Levo!)

Make sure you join us next month – Thursday 5 July!

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 received great feedback from our first session, our next session is Monday 18 June. Those who have ordered bands will receive them on Monday.

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!

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….

HILL CLIMBING 101
As we start our onslaught of hill riding, we thought it a good chance to refresh athletes on the Hill Climbing Techniques that will help make you a stronger faster rider.  The document has been emailed to athletes as part of this weeks Weekly Transition. Please let us know if you haven’t received. Even if you are a strong rider we recommed you read this document – this time of the year is the time to gperfect your riding technique.

RIDE DETAILS FOR THIS WEEKEND:
Details for this weekends rides 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. Rides this weekend will be split over three locations, so please ensure you read the following details so you know which group you should be in and where.

Groups & Details:
GROUP 1 – Advanced Long Course. Strong riders, great road skills, confident in bunch riding and rolling turns. Pace 32+km/hr.
Meet: North Point Cafe, North Road Brighton. Plenty of off street parking on North Road.
Time: 6.55am ride brief, 7.05am roll out
Ride: 110km North Road > Dandenongs > 1in20 (x2-3) return
Coffee: Post Ride @ North Point Cafe
Coaches: Sarah

Group 2 – Advanced Short Course. Strong riders, great road skills, confident in bunch riding and rolling turns. Pace 32+km/hr.
Meet: North Point Cafe, North Road Brighton. Plenty of off street parking on North Road.
Time: 7.00am ride brief, 7.10am roll out
Ride: 100km North Road > Dandenongs > 1in20 (x2) return
Coffee: Post Ride @ North Point Cafe
Coaches: Emma & Darren

Group 3 – Intermediate Long Course Athletes. Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 26-30km/hr.
Meet: North Point Cafe, North Road Brighton. Plenty of off street parking on North Road.
Time: 7.00am ride brief, 7.10am roll out
Ride: 100km North Road > Port Melbourne > Frankston > Olivers Hill Return
*Ride will head to Port Melbourne first then head towards Frankston
Coffee: Post Ride @ North Point Cafe
Coaches: Ollie, Greg & Evalin

Group 4 – Intermediate Short Course Athletes. Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 26-30km/hr.
Meet: North Point Cafe, North Road Brighton. Plenty of off street parking on North Road.
Time: 7.05am ride brief, 7.15am roll out
Ride: 70-90km North Road > Port Melbourne> Frankston BP Return
(for 70km turn at the end of station street and return home) *Ride will head to Port Melbourne first then head towards Frankston
Coffee: Post Ride @ North Point Cafe
Coaches: Des & Paddy

Groups 5– Beginner riders. New to road riding, not confident on the road, need monitoring and guidance.
Meet: Out the front of MSAC Main Reception, Aughtie Drive Albert Park.
Time: 7.25am ride brief, 7.30am roll out
Ride: Approx 1.5-2hours.
Coffee: Post Ride @ BikeLab
Coach: Bernadette

Happy Training
Team Tri Alliance