Weekly Transition #10 11 July 2012

WORD FROM THE COACHES
We are now well into build week 2 and athletes should start to be feeling strong at sessions. Any niggles should be attended to immediately by a health professional to ensure they don’t turn into more than a niggle. Remembering, most injuries come about from too much volume or too much intensity too soon. So review your training with our coaches and learn from your mistakes. So finish this week off strong and look forward to recovery week next week.

Notable Notes from this week’s training:
Those who swam last Friday morning at MSAC got to witness two great things.
1) Dan Weekes walking into MSAC with a beanie on to combat the cold 5.30am swim start, followed by him jumping straight in the pool with it still on! Coach Sarah and Bree who got to witness the incident couldn’t contain their laughter.
2) On the same morning, the squad was graced with the presence of Professor Geoffrey Taylor – the man himself who discovered the ‘God Particle’ (well maybe there was a team of 6000+ scientist behind it, but the reception he received was noteworthy in itself!) Top work Geoff, we know the hard work and travel commitment you have and will continue to do on this project so hats off to you.
3) As athletes we talk about ‘pushing ourselves hard enough to throw up’ – whether it be in training, time trials or a race. But not many people actually get to that point. Well last Thursday our athletes at our morning Windtrainer got to see firsthand how it was done! Well done to Brinn on pushing himself so hard he just got to the bin in time! 🙂

If you have anything you would like to share, email [email protected] we’d love to hear from you!

We have lots lined up in this weeks newsletter – so grab a coffee, put your feet up and read away…..

TOUR de FRANCE PARTY – BOOK YOUR TICKETS HERE!!
Join us for our Tour de France PARTY! Nibbles, drinks AND of course the Tour LIVE!
LIMITED TICKETS AVAILABLE
PRE SALE TICKETS BEFORE FRIDAY MIDDAY $30, OR ON THE DOOR $40.
BOOK NOW TO AVOID MISSING OUT AND TO SAVE YOURSELF $10!!

*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!

RUN MELBOURNE – THIS WEEKEND!
Event week this week for our athletes competing in Run Melbourne 5km, 10km and 21.2km events. We have the following athletes competing – so good luck to everyone! (if you are not on this list OR no longer competing, please let us know)

LONG COURSE CAMP – 2 PLACES REMAIN
We have two spots that have come up on our Long Course Camp. So if you missed out or are having second thoughts of coming along make sure you email [email protected] immediately to reserve yourself one of the last two places. We currently have 33 long course athletes heading down to Apollo Bay on the weekend of 3-5 Aug and with our Itinerary set these athletes are pumped for a big weekend of training. Cost is $250 which includes 2 nights accommodation and training.

LONG COURSE SEMINAR – NEXT TUEDAY 17 JULY
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

BEST WISHES TO CAROLINE HOUSTON
Some of you may be aware that athlete Caroline Houston had a fall on her bike on Saturday after an outside group of riders came past and cut in front of her. She had surgery on Sunday which included a plate in her elbow and cast on her hand so not a lot of activity for a good few weeks unfortunately. Caroline has expressed her thanks to everyone for her support and we look forward to seeing her back on deck sooner rather than later. From everyone at Tri Alliance, we wish Caroline a speedy recovery.
And with the anniversary of our much loved Coach and friend JC, it is a timely reminder for us all the importance of safe riding and looking out for each other on the road. So keep an eye out for more comms on this in the coming couple of weeks. We are also planning a Tribute to JC on our ride on Saturday 21 July. So keep an eye on details.

BIKE SKILLS COURSE – EXPRESSIONS OF INTEREST
We have a number of athletes who have expressed interest in another Bike Skills Course with our resident bike man Matty C. If you are keen to put your name down for this (will look at holding on Tuesday Nights for a 6 week period) then please email [email protected]. Limited numbers only.

GENOVESE KINGLAKE RIDE – 10% OFF FOR TA ATHLETES!
We have a number of athletes who have already locked themselves in for this years genovese Kinglake Ride on SATURDAY 6 OCTOBER. As partners of the event, Tri Alliance has again been able to secure a great discount for all Tri Alliance Athletes –  10% off either the 70km or 115km events. So if you are keen to enter, simply email [email protected] and we will provide you with a unique code to enter.

2012/2013 NATIONAL TRIATHLON CALENDAR
Triathlon Australia have released their National Series Calendar which includes the National Races for Sprint, Olympic, Long Course and Duathlons. There are some great new races included on the calendar and with Australian Championships and qualifying spots for World Championship up for grabs these races will be hotly contested by some of the best athletes in Australia. CLICK HERE to view race dates.

SPRINT/OLYMPIC DISTANCE – PRE SEASON ‘TRAINING RACES‘
For our Sprint and Olympic Distance athletes it’s time to start planning your pre season ‘training races’ so you can have some good hit outs before your first A Grade race – whether that be Noosa or the first Gatorade Series. The following are raceswe are encouraging athletes to use as training races:
Sunday 16 September – Duathlon Race 3, Kew Boulevard
Sunday 30 September – Hazelwood Sprint & Olympic Distance Triathlon (one of the only tri’s you can get in before your first A Grade race!)
Sunday 7 October – Duathlon Race 4, Yarra Boulevard Richmond
So make sure you lock in AT LEAST one of these races to use as race practise. If you need guidance, please contact us in the office.

SYDNEY OLYMPIC DISTANCE RACE IS NO MORE…..
Event organisers announced this week that the Syndey Triathlon in April is no longer on the triathlon calendar. Well done to those who got to compete in the last 3 years you are now in a minority who will ever get to! CLICK HERE to read more…

IRONMAN CAIRNS – ENTRIES OPEN NEXT WEEK
Ironman Cairns is set for Sunday 9 June 2012 and individual entries will be opening next Tuesday 17 July 2012 at 11am. Set in one of the world’s most iconic tropical locations, Cairns Airport Ironman features a 3.8km swim in the warm waters off Tropical North Queensland, a 180km bike leg that travels one of the most scenic coastal roads in Australia towards Port Douglas and a 42.2km run that included the Cairns Esplanade before finishing in the heart of Cairns.
CLICK HERE for more information

COACHES AWAY – SEPT/OCT
We are starting to plan heavily around the time that Coaches Ollie and Sarah are away in the USA for the Half Ironman and Ironman World Championships. Both Coaches will be away from 30 Aug returning 18 Oct (7 weeks). During this time Coaches will be on email however will have limited contact with athletes. If you feel you need to schedule in time with either coach prior to they depart make sur eyou look at booking in early as their diaries are already filling up. Contact the office on 9645 2223 or email [email protected] if you would like to discuss further.

NEXT TIME TRIALS – RESCHEDULED
So you can put into your diaries our next time trials will be the week beginning 27 Aug 2012 (a 9 week build rather than 6 weeks). This date fits in better with other schedualed events etc that are happening during our next training phase. Full details will be outlined closer to the date.

MONTHLY ATHLETE DINNER WRAP UP
We had a great turn up last Thursday Night for our Monthly Athlete Dinner. So great in fact that we under-estimated our numbers and ended up taking over Cafe Rosco! The guys there were fantastic though and everyone had a great feed.

Noteable Notes:

• When having athletes RSVP for an event, ensure you check the RSVP right up until dinner time. Nothing like athletes RSVP’ing at last minute!
• Brett Archbold made the switch from a nice bowl of pasta to pizza as he believed the turn around time would be faster on a pizza. Those who disagreed suffered the consequences as Brett finished his pizza before others had even received their meals!
• Eating slow and steady can sometimes win the race – as was the case when downing medium sized pizzas.
• Ordering iced chocolates is a great supplement for a protein shake and totally acceptable to have at dinner! 🙂
• We may have had our first monthly dinner where not one athlete ordered a chicken snitzel OR parma! (shock horror!)
• There are no table manners when eating with athletes – anything goes. Including climbing under tables, using napkins to wipe the salt off your face and digging in before your plate even hits the table!

Make sure you join us next month – Thursday 2 August! We will head back to Cafe Rosco again and this time we will be utilising their PRE ORDER SERVICE. Our nice hot meals will be served to us just as we sit down. How good is that! Keep an eye out for details in the next couple of weeks.

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!

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NISSAN K’S FOR COUNTRY KIDS – SUPPORT MARK IN HIS RIDE TO SUPPORT KIDS
Tri Alliance Athlete – Mark Keogh is embarking on a 260km journey to raise money for the Wonder Factory within the QLD Royal Childrens Hospital and is looking for people to help reach his fundraising goal!
“OK, straight up, I need your help. I have committed to the NISSAN K’s for Country Kids 260km Cycling Event in rural QLD next month. The event is a fundraiser for the Wonder Factory within the QLD Royal Childrens Hospital, which provides terrific support to sick Queensland kids and their families who are doing it tough. Please check out the website link and get further information on this great cause.
Here is how you can help me. I need to be sponsored. I have a mandatory fundraising commitment of $1500 but as most of you would know I want to overachieve…I want $5000.
So, I ask you to make a donation via the following weblink asap, any amount will do but please be generous. I promise to provide photo evidence of me riding around rural Queensland, so even if you are not moved by the cause, consider the pain and suffering I will be going through and you can extract enjoyment and value for money to see that! 🙂
Also consider this, I will be dressed in Lycra, so if you make a substantial donation I promise NOT to send you a photo of me in…. the Lycra! Now there’s a thought!
Thanks in advance, Mark Keogh”

RIDE DETAILS FOR THIS WEEKEND:

GROUP 1 – ADVANCED LONG COURSE RIDERS, DANDENONGS
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: NorthPoint Cafe, North Road Brighton
Time: 6.40am for 6.45am start
Distances/Rides:
130km Ironman Busselton & Kona, Brighton > Sassafras > Montrose > The Wall > Return
100-10km Half Ironman Shep/Canb, Brighton > Sassafras > Montrose > Return
Coaches: Ollie
*All riders will head out together and will naturally form smaller groups. Coaches will advice distances and any regroup points in briefing.

GROUP 2 – ADVANCED SHORT COURSE, DANDENONGS
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: NorthPoint Cafe, North Road Brighton
Time: 7.00am for a 7.10am roll out.
Distances/Rides:
100-110km  Olympic Distance, Brighton > Sassafras > Montrose > Return.
Coach: Emma
*All riders will head out together and will naturally form smaller groups. Coaches will advice distances and any regroup points in briefing.

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: NorthPoint Cafe, North Road Brighton
Time: 7.00am ride brief, 7.10am roll out
Distances/Rides:
110km Half Ironman/Ironman, Brighton > Frankston > Humphries Rd > Two Bays x2 Return
90km Olympic Distance, Brighton > Frankston > Humphries Rd Return
70km Sprint Distance, Brighton > Frankston Return
Coffee: Post Ride @ North Point Cafe
Coaches: Greg & Darren
*If numbers are above 12, groups will roll out seperately. Coaches will advice distances, focus of the ride and any regroup points in the briefing.

Group 4 – LOW INTERMEDIATE & BEGINNER RIDERS, BEACH ROAD
Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace Low Intermediate: 28-32km/hr. (Rode between 22-25min for 10km or 43-45min for 20km in bike time trials)
Beginners: Average pace approx 25-27km/hr
Meet: NorthPoint Cafe, North Road Brighton
Time: 7.10am ride brief, 7.20am roll out
Distances/Rides:
100km Half Ironman, Brighton > Frankston > Humphries Rd > Two Bays x1 Return
70-80km Olympic, Brighton > Frankston > (Optional Olivers) Return
60-75km Sprint, Brighton > Station St (60km) > Frankston (75km) Return
40-50km Beginners, Brighton > Mordialloc (40km) > Station Street (50km) Return (please note you must be comfotable to ride in a group and on an open road.)
Coffee: Post Ride @ North Point Cafe
Coach: Sarah
*If numbers are above 12, groups will roll out seperately. Coaches will advice distances, focus of the ride and any regroup points in the briefing.