VIC Weekly Transition #16 22 Aug 2012

WORD FROM THE COACHES
The racing season for some is starting to become more of a reality now, with a number of athletes starting to hit pre-season races in preparation for their goal races during the main racing season, including Yeppoon Half Ironmon, Duathlons and Fun Runs. And already we have athletes landing themselves on podiums and hitting PB’s as a good confidence booster. It also reiterates that their training is on track and should be ready to fire on all cylinders come October/November. REMEMBER though – a common mistake is for athletes to peak too early. Keep this in mind when training. Most athletes race for 5-6 months and if you peak too early in the season you risk burning out before the seasons end. This can be devastating for athletes particularily if some of your key A Grade races fall in the later half of the season. Make sure you seek Coaches advice if you are unsure.

A reminder that Coaches Ollie & Sarah leave for their US trip next Thursday. All sessions will remain the same and any changes that may occur will be communicated to athletes. Both Coaches will be on email but not contactable by phone. On request athletes can communicate via skype, but preferred initial contact will be email. If you have any general questions while Sarah & Ollie are away please direct them to [email protected].

RACE REPORT: YEPPOON 70.3 HALF IRONMAN
Tri Alliance had 3 athletes head up to sunny far north Queensland to land themselves in Yeppoon for the Half Ironman on Sunday 19 August. For these three athletes each had mixed preparations leading into the race but with each of them using it as a training run (and a good excuse to get out of Melbournes winter) the experience and ‘training’ was more important than the result. Follow the journey with Tri Alliance athletes Nick Sissons, Marina Jurjevic and Paul O’Dowd. Click here to continue reading….

SANDY POINT HALF RESULTS
The Sandy Point Half was run on the weekend – and luckily for competitors it was a Sunday event and not Saturday! Well done to all athletes who used this race as a training run leading into the season.
Chris Dixon 1:36:06
Chris Ormston 1:40:50 (a laChris Dizy 21min PB!)
Peter Hinrichsen 1:45:47
Karyn Winterton 1:58:07
Nicky Scheltus 2:41:05
Simon Gronow 54:08 (10km event)

ATHLETE TEAM MEETING – NEXT TUESDAY 28 AUG
Our next Athlete Team Meeting for the 2012/2013 Season is fast approaching. Due to numbers expected at this Athlete Team Meeting, we have relocated back to MSAC.
The night will include:
~ Outline of training and training principles for the next training phase
~ Our summer training timetable
~ Exciting changes coming up this season
~ Get up close and personal with the new GIANT Bikes range!
~ Improve your training with Power
~ Training and racing insurance, ideal for those into fitness (ie you!)
~ Giveaways plus more!
CLICK HERE for more info and to RSVP

KINGLAKE TRAINING RIDE & PHOTOSHOOT – THIS SATURDAY!
Are you participating in this years Genovese Kinglake Ride on Saturday 6 October?
Tri Alliance is holding a number of bike skills and training rides. This weekend the ride (and photo shoot!) will be held at North Point Cafe, Brighton meeting at 7.00am. A couple of our ride groups will also be meeting/leaving from this point also. If you plan on attending this session PLEASE RSVP HERE. Also add in the comments section whether you have received your Kinglake Ride Jersey.
**PLEASE NOTE: If you are particupating in this years Kinglake Ride and are riding in the groups that are meetng at 7.00am we ask for you to wear your Kinglake Ride Jersey. If you have not received yours yet please let us know as we will have one for you on the morning.

WANT HEALTH INSURANCE THAT REWARDS YOU FOR BEING ACTIVE?
FIT Health Insurance is a new type of health insurance that rewards you for keeping fit, playing sport and staying active.
FIT covers all the things that other health funds do, providing great cover and benefits for singles, couples, single parents and families and as the name suggests, FIT has been designed specifically for active people.
Click here to find out how you can benefit….

PRE-SEASON TRAINING CAMP 21-23 SEPTEMBER (NEARLY SOLD OUT!)
Our Pre Season Training Camp is our third training camp for the year and is help in Apollo Bay – approximately 2.5hours from Melbourne along the Great Ocean Road. This camp is aimed at all levels of abilities, fitness levels and race distances. So whether you are new to the sport, looking for podium finishes or training for Half/Full Ironman, this training camp is for you.
We are lucky enough to have Level 3 VIS Assistant Triathlon Coach Jarrod Evans heading up the camp. His knowledge and expertise is highly sought after and by attending this camp you will have direct access to him!
CLICK HERE to read more and to reserve your place! But hurry, as the camp is nearly sold out!

SHOTZ HYDRATION SEMINAR WRAP UP
A big thankyou to Darryl Griffiths (Mr Shotz) from Shotz Sports Nutrition who conducted our Shotz Hydration Seminar last night as part of our regular windtrainer session. 50+ athletes measured their weight (sweat) loss during the session and just about every athlete was super surprised with how much weight (sweat) they lost even after drinking 1-2litres during the session. An overview of the seimar has been sent to athletes on the email, so keep an eye out for this including some further reading on hydration and sugars Darryl touched on.
Click here if you would like to purchase any Shotz products including ‘tabs’ gels and bars. Product will be delivered to you at a session.

OUR TRY-THE-TRI PROGRAM IS BACK!
Our most popular beginner triathlon training program is set to go again for the 2012/2013 Triathlon Season. If you know of anyone who may be interested to try their first triathlon with us, make sure you check out the details and get them to reserve their place early as places fill quickly! Click here to read more…

SWIM SESSIONS – ARE YOU ATTENDING THE RIGHT SESSIONS?
**Please note we have made a slight change to which athletes attend Monday Night Swims at MSAC. 6.00pm is now Low and Top advanced athletes only and 7.15pm is Top Intermediate, Low Intermediate & Beginners.

We also ask for athletes to be considerate of others during sessions that are busy. During such occassions Coaches will use discretion on how the session will run so please ensure you follow direction and be mindful of other swimmers around you. We want every athlete to have an enjoyable experience while training.

Swim Lane Groups: (per 500m Time Trial)
Top Advanced –         7:40min and below (can hold 1:30/100m and below)
Low Advanced –        7:45-8:20min (can hold 1:30-1:40/100m)
Top Intermediate –   8:25-9:15 (can hold 1:40-1:50/100m)
Low Intermediate – 9:20-10:45 (can hold around 2min/100m)
Beginners –                 11+min (holding 2:15+/100m)

Swim Sessions per Swim Groups:
Monday 6.00pm (outdoor pool 2 lanes) Low and Top Advanced
Monday 7.15pm (outdoor pool 3 lanes)   Top Intermediate, Low Intermediate & Beginners
Wednesday 5.45am (outdoor pool 3 lanes) Top intermediate, Low and Top Advanced
Wednesday 7.15pm (indoor pool 3 lanes) Low intermediate & Beginners
*Friday 5.30am (outdoor pool 2 lanes)     Low and Top Advanced
*Friday 6.30am (outdoor pool 2 lanes)     Top Intermediate and Low Intermediate

MEET OUR PACE RUNNERS FOR THE SUSSAN WOMENS FUN RUN!
On Sunday our 6 female Tri Alliance athletes were announced as pace runners for this years Sussans Womens Fun Run and took to Catani Gardens with Coach and professional photography Lisa Saad for a fun photoshoot to promote the event. The Sussan Women’s Fun Run has been an iconic event on the Australian women’s fun run scene for over 25 years. What began in 1986 as a relatively small fun run has grown into one of Australia’s premier women’s only fun run!
This year Tri Alliance is offering exclusive access to all entrants FREE run training sessions and training plans to ensure you are in the best shape to complete this year’s Sussans Women’s Run – and have fun while doing it! Our friendly and experienced female coaches will guide you in training and our pace runners will also be there to assist – so get to know the girls who will be pacing you on event day!
Keep an eye out for more on these girls as we lead into this Womens only Run Event on Sund 2 Dec by SuperSprint Events.

TRI ALLIANCE COACHES ENJOY A DAY ON THE RACE TRACK
Tri Alliance Admin/Coaching Team enjoyed an outing with the Nissan Team for an on road and off road test drive day of their fleet. Some serious fast cars including the Skyline GTR where our coaches were given the all clear ‘to put the pedal to the metal’, there was a little hesitation from Coaches Emma & Sarah, but not from the boys. There was also some awesome off road action, which incporporated some very rough and at time delicate monouvering to ensure we made it through the rough terrain without landing in the creeks! Stay tuned for mre to come on an exciting announcement with Nissan for our athletes!
Click here to view pictures from the day

UPCOMING RACES:
Long Course
9 Sept – Half IM World Champs, Las Vegas. Goodluck to Ollie & Sarah
13/14 Oct – IM World Champs, Kona. Goodluck to Ollie and Marina Jurjevic
14 Oct – Melbourne Half/Full Marathon
28 Oct – Port Macquarie Half Ironman
18 Nov – Shepparton Half Ironman
9 Dec – Ironman Western Australia
16 Dec – Canberra Half Ironman

Short Course
16 Sept – Duathlon Race 3, Kew
30 Sept – Hazelwood Sprint/Olympic Distance Tri
7 Oct – Duathlon Race 4, Richmond (Vic Championships)
21 Oct – Sprint Distance World Champs. Goodluck to Michael Grau-Veliz
22 Oct – Olympic Distance World Champs. Goodluck to Emma and Geoff Taylor
21 Oct – Yarrawonga MultiSports Festival – Vic Olympic Distance Champs
28 Oct – Noosa Olympic Distance
25 Nov – Gatorade Race 1, StKilda
16 Dec – Gatorade Race 2, Elwood

ENTRIES OPEN TOMORROW FOR HAZELWOOD TRIATHLON
Keep an eye out on the LaTrobe Valley Triathlon Club Website as entries open for the Hazelwood triathlon tomorrow. This race is being held on Sunday 30 September and is a good leadin race for those doing Noosa and focusing on short course races for the 2012/2013 Season.

YARRAWONGA MULTISPORTS FESTIVAL -20-21 OCT
Victorian Olympic Distance Chmpionships | National Aquathon Championships
The Yarrawongo MultiSports festival being run by Triathlon Victoria is gearing up to be a good race on the triathlon calendar. This is an ideal race for those NOT racing Noosa and want a practise run for Shepparton Half Ironman or a hit out before the start of the main triathlon season. This race also now forms the Victorian Olympic Distance Championships (previously held at Sandringham), so if you want to snare the title of Vic Champ, then make sure you lock this date in your diary! Also hel over this weekend are the Nattional Aquathon Championships (Saturday) and Sprint Distance Race on Sunday also.
CLICK HERE for more information and to enter.

TRAINING DETAILS FOR THIS WEEKEND:
Please read the following details for training this weekend:

SATURDAY RIDE:

RIDE DETAILS FOR THIS WEEKEND:
Please find below programmed rides for this weekend. Please ensure you follow your program distances and attend the ride group that is to your ability, level and what you are training for. Coaches will provide briefs on the ride, but will not necessarily be on each of the ride distances. All riders should now be confident and comfortable to ride in a group, and know road rules and signalling. We have worked extremely hard over the past few months to educate riders on safe riding and we expect all Tri Alliance athletes to abide by not only the road rules, but also safe riding ettiquette and riding ethics. Next week we will commence beginner specific rides again. If you are unsure of which group you should be riding in please contact us in the office on 9645 2223.

Ironman Advanced & Intermediate
Meet: North Point Cafe, Brighton
Time: 6.40am brief for 6.45am start
Ride: Dandenongs, 140km advanced, 130km intermediate

Half Ironman Advanced & Intermediate, Olympic Advanced
Meet: North Point Cafe, Brighton
Time: 6.40am brief for 6.45am start
Ride: Dandenongs, 130km advanced Half IM, 120km intermediate Half IM, Advanced Olympic
*Please note the above 2 groups will roll out together. Ensure you are on time for briefing as ride details will be provided.

Half IM First Timer, Olympic Intermediate
Meet: North Point Cafe, Brighton
Time: 7.00am brief for 7.15am start
Brief will include an introduction to Kinglake Riders, reiterating safe riding, training nutrition, pack riding plus more. Please ensure you are ready at 7.00am.
Ride: 90-100k
IF YOU PLAN ON ATTENDING THIS SESSION PLEASE RSVP HERE. Also add in the comments section whether you completing the Kinglake ride and if you have received your Kinglake Ride Jersey.

Sprint / Beginner
Meet: North Point Cafe, Brighton
Time: 7.00am brief for 7.15am start
Brief will include an introduction to Kinglake Riders, reiterating safe riding, training nutrition, pack riding plus more. Please ensure you are ready at 7.00am.
Ride: 40-80km
IF YOU PLAN ON ATTENDING THIS SESSION PLEASE RSVP HERE. Also add in the comments section whether you completing the Kinglake ride and if you have received your Kinglake Ride Jersey.
*Please note the above 3 groups will roll out together and then split accordingly.

**Please Note: If you are participating in this years Kinglake Ride and are riding in the groups that are meetng at 7.00am we ask for you to wear your Kinglake Ride Jersey. If you have not received yours yet please let us know as we will have one for you on the morning.

SUNDAY LONG ENDURANCE RUN
8.00am at Fairfield or 8.00am at MSAC as per the training timetable

Safe Training!
Team Tri Alliance