Vic Weekly Transition # 23 4th October 2012

WORD FROM THE COACHES

Sarah and Ollie have been working hard from their base in the US of A and new programs for the month of October have now been posted. Make sure you log online via our website OR your smart phones and check out your program for the month. If you feel you are on the wrong program, make sure you speak to one of our Coaches. We take the time to review each athlete, and how they have been progressing, but you may need to chat to coaches in more detail should you feel you are not coping with the program set out for you or your training/work/family life has changed which can impact on your training.

An email with full details will also be sent to athletes separately which will outline in more detail the phase of the program, how training differs for athletes over the coming months AND outlining our full Summer Training Timetable and how we have made changes for this year. So keep an eye out for this as it is important training information.

Genovese Kinglake Ride this weekend, good luck to all our athletes participating. With all the training we have been doing we know this will be a breeze. Make sure you rug up just in case as it won’t be 29 degrees up there!

Sunday is the final Duathlon for the season which will also be the Victorian Duathlon Championships. Good Luck to all athletes participating, if your still thinking about it you can enter (cash only) on the day. Athletes running from Fairfield will be providing the cheer squad so make sure you are in Tri Alliance gear so they can spot you.

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WORD FROM USA…
Since last week we have left the thin air of Lake Tahoe and made our way down to San Fransisco and San Jose in preparation for flying out to Kona on Wednesday Morning (your Thursday). The time difference in main land America is 17hours, so it has been a challenge keeping up with our Coaches and staff in the office. Kona will bring the time difference back to 14hours, just a smidge closer to you in Aus. 🙂
Next week we will provide full details on how to track athletes, so keep an eye out next weeks newsletter and facebook. The race is held on Saturday morning here, which means it will kick off Saturday night in Melbourne. Not great for those who need to be in bed for the Melbourne Marathon/Half Marathon the next morning! 🙂
Until next week, keep up the great work. We here you are hitting some solid sessions now and we hope you are looking forward to our Summer Program kicking off next week!
Ollie & Sarah

Melbourne Marathon Training/Taper

We have around 65 athletes who are in taper town now for the Melbourne Half/Full Marathon and another 10-15 who are in the 5-10km events. So well done to all our athletes who have hit the peak in their training leading up to the race next week. This weekend will seem like a breeze as you back off your long run distances down by around 30% of what you peaked at. For our Marathoners this can be anywhere between 20-25kms and our Half 12-15km as your long run this weekend. It really depends on what level you are at and how you are feeling. So if your program says 25km – do not think you HAVE to do the distance. Your training has been done now, you will gain more from freshening and sharpening the body than by trying to just ‘put in the kms’. Play it smart and next weekend you will have a good race.

We also hope you have practised in full your race nutrition plan – and don’t think you will just wing it on the day, you need to plan. If you haven’t, make sure you speak to one of our coaches s they can give you guidance – this weekend is your last chance to practise.

Nutrition is not the only key to having a good race though – pacing is just as important. Your long runs over the past 3-4 weeks should have given you a real good guide of where you are at and what pace you should aim for over your distance. So have confidence in the training you have done.

And don’t forget the big picture. Is this race an A Grade? Or is it for a bigger purpose? If you know your goal/aim, this will also help you understand how hard and how fast you should push yourself.

With next week being recovery week, make sure you book in early for a massage with Lakeside Sports Medicine Centre to flush out the legs and freshen them up for next weekend. Don’t under estimate how much a massage can help. So contact the guys at Lakeside to make sure you don’t miss out.

If you have any concerns let us know.

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HAZELWOOD RACE WRAP UP

On the Friday before Hazelwood a small contingent of Tri Alliance athletes headed up to Morwell to participate in a pre race camp run by Jarrod Evans. One could say there was a mixture of excitement over training and racing with Jarrod’s athletes and concern about the less than ideal weather conditions forecast for training and racing.

Read the Full Race Report: Click Here

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TIME TRIAL RESULTS
Well done to everyone who completed our last round of time trials for the pre season. These have now been updated online, so make sure you log-in and check out your results and ensure you are aware of your new paces based on your new times.
To view the results, log-in here, then find the results under ‘training’ names ‘Time Trial RESULTS and pace Charts Sept 2012’.

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ROCKET SCIENCE ‘TRY BEFORE YOU BUY’ WETSUIT TRIAL
With racing season just around the corner Tri Alliance in conjunction with our partner Rocket Science will be holding a wetsuit trial session. This will be held at our first Elwood combo session held on Thursday 11^th October. The session begins at 6pm with an information session, run and then a swim afterwards. This is a one off chance to test out a Rocket Science wetsuit and get a feel of what these fantastic suits have to offer. All Tri Alliance athletes receive an exclusive 25% of the purchase of any new wetsuit and demo wetsuits will also be for sale on the night ranging from 30-60% off the RRP.

If you would like to test a wetsuit out please email [email protected] with the size and model of wetsuit you would like to trial in order for us to try and accommodate for you. Please see the following links for details: Women’s Wetsuit Range Men’s Wetsuit range

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CLOTHING ORDERS
All clothing orders have been placed and we eagerly await delivery in time for Noosa!!
If you missed out do not dispair we will be placing another order after Noosa. We will give you plenty of notice for the next order so please wait for this before purchasing any clothing from the TA shop.

FEMALES AFTER AN ELITE RACE SUIT
We have 1 Small Female ELITE Racesuit and a small, medium and large female two piece on order for any female who missed our initial order. If you are after one of these sizes please email [email protected]. First in best dressed.

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NEW TRI ALLIANCE AMBASSADOR PROGRAM
(Proudly supported by Mizuno and Rocket Science Sports)
We are looking for one male and one female to be an ambassador for Tri Alliance in both Victoria and Queensland to be part of our new Ambassador Program. To be an ambassador for Tri Alliance, you don’t have to be the best athlete with the best results, you just have to be dedicated, consistent and openly support the TA Way. Tri Alliance Ambassadors will display characteristics such as willingness to listen to coaches and develop as an athlete, display a positive and motivational attitude, dedication to training and seeking improvements, consistently train and attend Tri Alliance Coached sessions, encourage and support fellow athletes and lead by example.
What you receive:
As a Tri Alliance Ambassador you would receive the following benefits valued at over $900!

FREE Tri Alliance Race Suit
FREE Tri Alliance Training/Running Tee and running shorts
FREE Tri Alliance Hoodie
FREE Mizuno Athlete Pack including Running shoes, sports bag and tee with additional running shoes at wholesale cost
Wholesale price on the purchase of a new Rocket Science wetsuit
CLICK HERE TO READ MORE AND TO APPLY!
(Applications close this Friday 5 October)

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TUESDAY NIGHT WINDTRAINER – NEW MSAC PROCEDURES
MSAC has approached us in concern that some of our athletes are not entering the facility correctly during our Swim and Wind Trainer sessions. MSAC is a fantastic facility and we are very fortunate to have a strong ongoing relationship with the centre.

We would ask all athletes to take the following into consideration:

All Tri Alliance athletes attending sessions at MSAC MUST be a member of the Melbourne Sports Hub
All Tri Alliance athletes MUST present their membership to one of the membership services points upon arrival
Either the Main Foyer Desk (downstairs) or the Wellness Zone Desk (if entering via level 3 for Tuesday Wind Trainer sessions)

For Swim sessions, simply swipe your card at either the front or rear reception desk.

For WINDTRAINER SESSIONS – PLEASE REFER TO NEW PROCEDURE BELOW:

1.       A ‘ticket’ will be given to you once you present your membership card at either of the desks outlined above
2.       The ‘ticket’ must be presented to the Melbourne Sports Hub staff member at the Level 2 door (for entry to the Indoor Pool Running Track area where we hold our session)
3.       The door will be manned between 5:50pm and 6:25pm on Tuesday nights
4.       No ticket – no entry!
5.       The door will not be open outside of these times. If participants enter outside of these times they will need to access through the main entry points and use the stairs.

We thank you for your understanding

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TRAINING THIS WEEKEND
Tri Alliance is again supporting the annual Genovese Kinglake Ride on Saturday – there will be no coached group rides, however we recommend the following:

SATURDAY
Long Ride:

Long Course
Meet: North Point Cafe, Brighton
Time: 6.30am for 6.40am start
Ride: Beach Rd, follow the distances set out in your program

Short Course
Meet: North Point Cafe, Brighton
Time: 6.50am for 7.00am start
Ride: Beach Rd, follow the distances set out in your program

SUNDAY
Long Run:

Meet: Fairfield Boathouse
Time: 8.00am start
Run: Long endurance run incorporating the support of our athletes racing the Duathlon

Meet: MSAC, Main reception in front of Lakeside Health
Time: 8.00am start
Run: Long endurance run

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NEW ZEALAND WORLD CHAMPIONSHIPS: ATHLETE PROFILES
Nearly 2 weeks away until the Sprint/Olympic Distance World Championships in New Zealand, ‘Zoolander’ catches up with our last athlete Emma Donati who is competing in the Olympic Distance Champs. Read Emma’s story here and wish her all the best in her last couple of weeks.

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RECEIVE A FREE TRI ALLIANCE RUNNING TEE OR SINGLET!
With the summer season on our doorstep, we’re getting ready to start our famous Try the Tri program!

If you have friends, family or work colleagues who might want to Try a Tri, now’s the time to get them involved! Every current Tri Alliance athlete who introduces at least one new member to one of our upcoming Try the Tri programs will be rewarded with one of our brand new super cool running shirts! How cool is that!

This season there are five programs for our newbies to choose from, click here for full details.

Be one of the first to secure one of the brand new Tri Alliance running shirts. All you need to do is have your newbie mention that they were referred by you when they register themselves for one of the above programs. Once their payment has been processed, you can claim your FREE running shirt or singlet. Simple as that!

The small print: Subject to size availability. Offer available for each of the above programs. One shirt per person. Newbie must not already be registered. Newbie must mention your name when they register. Referrer must be a Tri Alliance athlete as at 1 September 2012. Shirt available once program paid in full. Shirt should always be worn with pride. Happy running!

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ELWOOD LIFESAVING CLUB
We will be commencing our Summer training program in October – which means our famous Combo sessions at Elwood. To ensure you are organised, now’s the time to sort our your Elwood Lifesaving Club Membership. For just $85 you will become an associate member of the Club, allowing you to use their facilities (including change rooms and hot showers!) and for a smaller extra fee you will be able to apply for a foreshore parking permit. Which means you can park for FREE! Every year we have athletes who are caught without tickets and a single parking fine is $80+. So make sure you get yourself sorted.
At our first Combo session we will have a representative from the Club to sign off of parking permits. So be prepared and sign up with the Club early!
Click here to read more: Elwood Lifesaving Club Membership Details 2012

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UPCOMING RACES:
Long Course
13/14 Oct – IM World Champs, Kona. Good luck 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
30 Sept – Hazelwood Sprint/Olympic Distance Tri
7 Oct – Duathlon Race 4, Richmond (Vic Championships)
21 Oct – Sprint Distance World Champs. Good luck to Michael Grau-Veliz
22 Oct – Olympic Distance World Champs. Good luck to Emma and Geoff Taylor
21 Oct – Yarrawonga MultiSports Festival – Vic Olympic Distance Champs
4 Nov – Noosa Olympic Distance
25 Nov – Gatorade Race 1, St Kilda
16 Dec – Gatorade Race 2, Elwood

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Contact: [email protected], 0424285706 or via FB