WORD FROM THE COACHES
Well done to everyone on their time trial results last week. Some solid performances to give athletes confidence in their training and to also remind you what you need focusing on.All results have now been posted – so make sure you check them out in the Athlete Area of the website.

Full details on this months training focus and training programs was sent out ysterday – if you missed it make sure you check your emails. And if you didn’t get it please email Sarah, as there is some important information in the email.

WELL DONE to Michelle Grocock on completing her first Marathon in Gold Coast on the weekend.Michelle finish the event in 4:09:55, which included a Half Marathon PB of 1:53:58. “Got to be happy with that for my first one!” Michelle said after the race. “I learnt a lot out there. Was going really nicely through to 25km mark or so, at about the pace I intended, but then my pace really fell away unfortunately. Still really happy with it though, but the fact I’d missed a couple of my final long runs showed through I think.” And this just reiterates how important long runs and long rides are for long course racing. Top work Michelle – now for a couple of Half IM’s and her first full IM at Ironman Melbourne!

MONTHLY ATHLETE DINNER
Join us for a post run feed only 2ks from the start/finish line at the Tan on Thursday Night!! Pizza, Pasta, Steak, Chicken & Fish of the day, what more could you ask for?
Take note of the change of venue Cafe Rosco is located just off St Kilda Rd. For those driving head left down Linlithgow Ave, Left onto St Kilda Rd Rd and you will find it on Toorak Rd just off St Kilda Rd.
Where: Cafe Rosco
Address: 407D St Kilda Road, South Yarra
Time: Post run session, approx 7.45/8.00pm
Just pack some warm clothes to through on post run. No need to do your hair! 😉
Please RSVP HERE so we can cater for numbers.

LONG COURSE SEMINAR
Are you racing Long Course events this year? Join us for an information filled evening for Athletes Racing Long Course (long course, Half, Full IM). Find out how we are training and programming for different events, how our programs will cater for different levels of athletes and how your training is progressing/building so far. You don’t want to miss this chance to get personal information and have all your questions answered.
CLICK HERE TO RSVP further details will then be provided to those who are attending. *RSVP ESSENTIAL

RUN MELBOURNETRAINING
Our Run Melbourne Athletes are into their final week of solid training for the event next weekend. So with a final solid weeks training this week, taper will start on Sunday. So make sure you are following your Run Melbourne Run Program as next week you will taper in for the event and have your hit out on Sunday. Best of luck to everyone in the event!

EARLY MORNING SWIMS STARTING THIS FRIDAY AM @ MSAC
Following our communication last week, swim session times are changing for the month of April starting this Friday Morning.
5.30-6.30am: Advanced & Top Intermediate
6.30-7.30am: Low Intermediate & Beginner
This was our best case scenario at the moment however we are in further discussions with MSAC. So stay tuned on any changes after July. We work hard on programming sessions to suit athletes as best as possible and understand that this may not suit all athletes but we ask for you to remain understanding as we continue to work through solutions/options. 

TRI VIC MEMBERSHIPS – NOW ON SALE
With the new financial year, comes the new Triathlon Membership year. Your 2011/2012 Triathlon Victoria membershipas are now no longer valid and you will need to renew for the 2012/2013 Season. By being a member of a Triathlon Squad/Club your membership fees have actually DECREASED this year – only $120. Simply nominate Tri Alliance as your squad when renewing.  CLICK HERE for more information and to renew your membership today!

DO YOU WANT TO HELP THE SPORT OF TRIATHLON?
All sports need their officials and Triathlon is currently recruiting Technical Officials. The primary role of the Technical Officials (TO’s) is to ensure the safe and fair conduct of triathlon events. TO’s need to be good communicators, be assertive (not aggressive) and work effectively as a team member. Tri Alliance already has a number of qualified Technical Officials in their ranks including Ian Renouf, Greg Nugent, Sarah Lausberg and Sheridan Brown. So feel free to chat to any of these guys about what’s involved. CLICK HERE for more details and to book your spot contact info@trivic.org.au

TOUR de FRANCE PARTY!
Join us for our Tour de France PARTY!
Nibbles, drinks AND of course the Tour LIVE!
Full details will be posted at the end of this week, but in the meantime – RSVP HERE!
*This will be held in conjunction with the ‘Ride to Conquer Cancer’ 12 Hour Marathon Spin. See details below
So join us for a night of fun, socialing and a little tour banter. Stay for as long or as little as you like.

RIDE TO CONQUER CANCER – 12 HOUR MARATHON SPIN!
Our Tour de France Party will be coinsiding with a fundraiser at the BikeLab for ‘Ride to Conquer Cancer’. The fundraiser involves a 12 hour marathon spin, incorporating teams and individuals taking turns on a spin bike. The idea is that every spin bike has to keep moving for 12 hours staright! So keep reading to find out how you can be involved!

 


 

RIDE DETAILS FOR THIS WEEKEND:

GROUP 1 – ADVANCED LONG COURSE RIDERS, KINGLAKE
Advanced Long Course. Strong riders, great road skills, confident in bunch riding and rolling turns. Pace 34+km/hr. (Rode 40min for 20km in bike time trials)
Meet: Studley Park Boat House
Time: 6.40am for 6.50am start
Distances/Rides:
120-130km Ironman Busselton. Kinglake West Return
110kmHalf Ironman Shep/Canb Kinglake Return
*All groups will head out together and will naturally form smaller groups. Coaches will advice distances in briefing and any regroup points.

GROUP 2 – ADVANCED SHORT COURSE, KINGLAKE
Advanced Long & Advanced Short Course. Strong riders, great road skills, confident in bunch riding and rolling turns. Pace 34+km/hr. (Rode Sub 20min for 10km or Sub 40min for 20km in bike time trials)
Meet: Eltham Train Station CarPark, Pryor St/Main Road Eltham
Time: 7.00am for a 7.10am roll out.
Distances/Rides:
95km Olympic Distance
Coach: Emma

Group 3 – HIGH INTERMEDIATE RIDERS, BEACH ROAD
Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 28-32km/hr. (Rode between 20-22min for 10km or 40-43min for 20km in bike time trials)
Meet: TAHQ @ BikeLab. 90-92 Inkerman Street StKilda
Time: 7.00am ride brief, 7.10am roll out
Distances/Rides:
110km Ironman Busselton TAHQ > Frankston > Humphries Rd > Two Bays Return
90-100km Half IM Shep/Canb TAHQ > Frankston > Humphries Rd > Return
80-90km TAHQ > Frankston > Return
Coffee: Post Ride @ TAHQ@BikeLab
Coaches: Darren & Greg
*Groups will head out together and naturally form smaller groups. Coaches will advice distances in briefing and any regroup points.

Group 4 – LOW INTERMEDIATE RIDERS, BEACH ROAD
Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 28-32km/hr. (Rode between 22-25min for 10km or 43-45min for 20km in bike time trials)
Meet: TAHQ @ BikeLab. 90-92 Inkerman Street StKilda
Time: 7.05am ride brief, 7.15am roll out
Distances/Rides:
Half IM: 90km TAHQ > Frankston > Humphries Rd > TAHQ
Short Course Athletes: 70-80km TAHQ > Station St > TAHQ (for 70km turn around at end of Station Street)
Coffee: Post Ride @ TAHQ@BikeLab
Coaches: Des & Evalin
*Groups will head out together and naturally form smaller groups. Coaches will advice distances in briefing and any regroup points.

Groups 5 – BEGINNER RIDERS, BEACH ROAD
Beginner riders. New to road riding.
Meet: TAHQ @ BikeLab. 90-92 Inkerman Street StKilda
Time: 7.05am ride brief, 7.15am roll out
Distances/Rides:
40km TAHQ > Mordiallo Return
Coffee: Post Ride @ TAHQ@BikeLab
RSVP Required: If you are planning on riding in this group please email RSVP by emailing us.
Coach: Bernadette (TBC)

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