Weekly Transition 15May2013

WORD FROM THE COACHES
The first few weeks of training can always be the hardest. After enjoying some time off and plenty of sleep-ins, getting back into a routine is often harder than you thought it would be. Setting the alarm for those early morning sessions – how easy it is to turn over when the alarm goes off?! Your first race is still so far away, it’s cold and wet outside, missing one session now won’t matter right? Wrong!

By allowing yourself to get into bad habits now will mean you are setting yourself up for bad habits all year. So start each week by committing yourself to your set sessions for the week. Keep the volume and number of sessions realistic (notice how we program only 2 sessions of each discipline each week to begin with?) this is planned specifically to allow you to ease back into your routine and set those habits early in the piece. Get that set now, and it will be a lot easier later on. Remember – it’s all about consistency. You don’t have to attend every session, but you do have to have consistency. Set that from the start and we will promise you will get results.

If you missed it earlier this month, click here to read an article written by Tri Alliance Coach and Ironman Podium Finisher Sarah Grove – on 10 tips to become a better athlete without additional training. If you aren’t doing these 10 things, set yourself a goal to start!

Our Winter Triathlon Training Camp at Lorne is set to be a big one this year. With Lakeside Sports Medicine Centre, Mizuno and our new Strength and Conditioning Coach Kemble Edelston set to join us over the Queens Birthday Long Weekend in June. We have just 10 places that remain to be filled at the Lorne Lifesaving Club, so if you have been thinking about it, why not give us a call to discuss. Or click here for more information.

A big congratulations to all our nominations and award winners from our End of Season presentation Night on Saturday. I speak on behalf of each of our Coaches when we say it has been a fantastic year and we look forward to an even bigger one this year! Keep an eye out for a full wrap up and exclusive pictures from the night. 🙂

UPCOMING RACES
Great Ocean Road Marathon: Sunday 19 May
World Long Course Championships: Saturday 1 June – Adam Murone
Hawaii Half Ironman: Saturday 1 June – David Nealon & Alison Werstuk (who now lives in Canada.)
Ironman Cairns: Sunday 9 June – Marina Jurjevic & Matthew Green plus a huge crew (around 60 of them!) from our Tri Alliance Queensland Squad!
Gold Coast Marathon: Sunday 7 July – Sean Helmot
Run Melbourne: Sunday 21 July – 10km and Half Marathon.

ATHLETE TEAM MEETING
Our first Team Meeting for the 2013/2014 Season is set for Tuesday 28 May – so lock this date in your diary. Meeting will be full of information and specific group breakouts including: Beginners, Short Course, Advanced Short Course, Half Ironman and Ironman. Head Coach Ollie Allan and his team of Coaches will outline what is planned for training and racing this year and provide you with a sneak peak of whats to come.
Click here fore full details and to RSVP.

LIV GIANT FEMALE RIDE THIS WEEKEND
This weekend we are encouraging our beginner/intermediate female riders to get along to the LIVGiant ride on Saturday from Cafe Racer. Tri Alliance will be promoting one ride a month for our girls to enjoy which from next month will also include workshops on learning more about riding, bikes, maintenance, purchasing ‘a new ride’ plus more! So we encourage as many of you to get along this weekend:
7.00am 60-80km Station St/Frankston Return (intermediate)
7.30am 40km Mordiallic Return (beginner)
Leaving Cafe Racer, 15 Marine Parade StKilda. Friends or family more than welcome!

CHALLENGE MELBOURNE – SOLD OUT!!
The Challenge Family and SuperSprint recently announced 3 new events to be launched in Australia – Challenge Melbourne, Challenge Forster and Challenge Batemans Bay. Challenge Melbourne has now officially SOLD OUT – however stay tuned on how you can get your hands on an exclusive entry if you missed out.
Tri Alliance is also excited to announce that we will be the official Coaching Partners for Challenge Melbourne – more details to come!

NOOSA MULTI-SPORTS FESTIVAL – ACCOMMODATION AVAILABLE
Tri Alliance has two double/couple spots avialable for this yars Noosa Festival. 7 Nights accommodation Wednesday 30 Oct – Wednesday 6 November. $650pp. This accommodation is prime location on Witta Circle overlooking the race start – you will swim to your wave start! If you are interested in one of these spots get in quick! email [email protected].

MALE & FEMALE SWIMWEAR – NOW IN STOCK!
Tri Alliance has launched it’s brand new swimwear range – including female one and two piece and male trunks.
We’re already starting to see some athletes get their funk on in the pool with these new bathers, so make sure you check them out online here.
Over the next couple of weeks Coach Sarah will have samples for anyone who wants to try on for size at our Monday PM swim sessions. 5.45pm or 7.00pm.

NEW STROKE CORRECTION COURSE – STARTS NEXT WEEK
Looking to improve your swimming during the off season? Tri Alliance Victoria Stroke Correction Program kicks off next week.
Sessions will provide you with information, practical drills, advice and tips on the following:

Body Position and rotation
Head position and breathing technique
Kicking technique
Hand entry and exit
Stroke recovery and conserving energy
Underwater technique and efficiency
Open water swimming
Strength training
Drills to help in your normal training
Video analysis both on top and underneath the water

Click here for more and to reserve your place today!

TRI ALLIANCE TV – SUBSCRIBE NOW!
If you haven’t already – make sure you subscribe to Tri Alliance TV YouTube Channel.
There are already heaps of clips and tutorials to help you with your training and racing including swim specific drills, training tips, product reviews and more.
And with new clips coming out regularly, you won’t miss out if you subscribe.

TRI ALLIANCE WELCOMES NEW STRENGTH & CONDITIONING COACH
Tri Alliance Victoria welcomes Kemble Edelsten to the coaching team as our Head Strength and Conditioning Coach. Kemble is a highly qualified specialist in the fields of corrective posture and conditioning for sports performance. He holds university qualifications including a Bachelor of Teaching /Physical Education and a Graduate Degree in Sports Science.
A multiple Ironman Hawaiian finisher, Kemble has again qualified for Kona in 2013, posting a 4:35 bike split in Ironman Melbourne. With preparation severely disrupted by a serious neck injury sustained in 2012, he went about developing strength and conditioning programs based primarily in the gym. Focusing on postural strength and function, he was able to rehabilitate his injury whilst building exceptional core strength that translated to explosive power on the bike and run.

Stay tuned over the coming weeks to find out how Kemble can help increase your performance.

LORNE WINTER TRAINING CAMP – ONLY 10 PLACES REMAIN!
We are excited already about this years Winter Triathlon Training Camp. Held every year over the Queens Birthday Weekend (7-10 June 2013) in Lorne. And we have some exciting developments and additions to this years camp that we can’t wait to share with you. CLICK HERE to read more and to book your place!

TRAINING THIS WEEKEND:

SATURDAY 18 MAY – BASE ENDURANCE RIDE

Meet: West Beach Bathers Pavillion , 330A Beaconsfield Parade, StKilda West.
Park: restricted parking on Beaconsfield Parage, plenty of permit parking, and off street parking in the side streets.
Time: Please be ready at 7.15am for ride briefing. Groups will start to roll out separately post briefing.
Distance/s:
Station Street Return, 70km (pace ~25-30km/hr)
Frankston, 80km (pace ~28-32km/hr)
Frankston + Olivers Hill, 90km (~28-32km/hr)
Frankston Mt Aliza Loop, 100km (~30-34km/hr)
Focus will be group riding etiquette, rolling turns, and building base endurance before heading into our strength endurance rides (hills) in a couple of weeks. Please self seed yourself. There will not be a coach in each group the whole time so know where your fitness/ability is at.
Post ride coffee: West Beach Bathers Pavillion
FEMALE LIV GIANT RIDES:
LIV Giant Ride, 40km (from cafe racer 7.30am) (pace ~25km/hr)
LIV Giant Ride, 60-80km (from cafe racer 7.00am) (pace ~28-32km/hr)
Post Ride Coffee: The Great Provider