Weekly Transition 29May2013

WORD FROM THE COACHES
Tomorrow night (Thursday) is our first Athlete Team Meeting for the year. We’ll be going over plenty at the Team Meeting, so if you haven’t RSVP’d (for catering purposes) click here – full details also outlined here.

RACING THIS WEEKEND
World Long Course Championships: Adam Murone is representing Australia and taking on the tough distance of 4km swim, 110km bike, 30km run in Belfort, Spain. We wish Adam well in his race and look forward to hearing how his race goes.

Hawaii Half Ironman: David Nealon & Alison Werstuk (ex Athlete who moved back to Canada.) are both racing the Hawaii Half Ironman. Although a different Course than the Hawaii Ironman World Championships in October, this race is still an extremely tough race in brutally tough conditions including winds and humidity. But what an experience! Best of luck to you both, we’ll be tracking you on Saturday!

WELCOME TO OUR NEWEST ATHLETES
Since starting our Base Winter Training, we have welcomed a number of new athletes to the team. So we welcome on-board our newest athletes in May:

Matthew Fox, Jarrod Baird, Ellie Stubbs, Michael Gallagher, Scott Memory, Cameron McConville, Harry Spartels, Jason Vincent, Janey Miller, Gary Rosengarten.

So if you have seen any new faces at sessions recently why not introduce yourself and help make each of them feel welcome. 🙂

STRENGTH & CONDITIONING 6 WEEK PROGRAM STARTING THIS WEEK!
We have 2 places remaining in our 6 Week Strength & Conditioning Program with Coach Kemble Edelston. The 6 week Triathlon Strength and Conditioning Program will be conducted by coach Kemble Edelsten who is a multiple Hawaii Ironman qualifier and holds the fastest 2013 Ironman Melbourne bike split for age groupers (4:35). Kemble is a highly qualified, passionate and experienced coach specialising in corrective posture and conditioning for the sport of triathlon. He understands the demands of our sport and will have you in the best shape possible to kick your goals.
Click here to read more and secure your place!

LORNE WINTER TRAINING CAMP – 4 PLACES REMAIN
We have 4 places remaining on our Lorne Camp – so if you aren’t yet coming, make sure you do. We currently have 60 Athletes and 6 Coaches along 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. So if you have been thinking about it, why not give us a call to discuss 9645 2223. Or click here for more information.

LOOKING FOR A DRIVER – LORNE CAMP
We are looking for a ‘Sag Wagon’ Driver for this year’s Lorne Camp. If you aren’t coming along to camp, but want to be involved, then this could be a great option to get away for the weekend! Or if you have family/friend would would like to come (or are already coming), this could be a great way to lessen your camp expenses, while filling in some of their spare time. 🙂
What is a Sag Wagon? SAG stands for ‘Support ‘And Gear’ Wagon. It’s traditionally used as a support vehicle to assist with any rider that may come into difficulty such as a mechanical problem. Which is what we will be using it for at the camp (not picking up athletes if they are tired!) 😉
What’s involved? You would need to be available/free to drive the Tri Alliance/GIANT Van on Saturday 8 June (approx 7-11am) and Sunday 9 June (approx 7-11am).
What’s in it for you? Depending on if you/your family member is already attending the camp, we can either put you/them up in accommodation at the Lorne LSC for the weekend, and/or look after you/their meals for the weekend.
Is this you or do you know someone? Please contact Sarah [email protected] to arrange details.

NEW BEGINNER / TRANSITION SQUAD
Tri Alliance are always continuing to listen to athletes and help improve the experience for all involved. Last year we introduced our Advanced Short Course Program, and we are now developing a Beginner / Transition Squad. This is aimed at those who are new to the squad or are at a beginner level of training – or simply want to train for fun and have a healthy lifestyle! Session will focus around skills and developing general fitness. For those who want to then transition into the main squad they can, or simply stay in the beginner/transition squad as long as they like! 🙂
To kick start, we have a Beginner Swim Session starting on Tuesday mornings at MSAC. And we will be introducing a Bike and Run session also. So stay tuned!
Also make sure you have joined our Beginners/New Athlete Group on Facebook to learn loads along the way….

TRAINING TIMETABLE / SESSION UPDATES – IMPORTANT!
Please note the following Timetable changes from NEXT WEEK. Some of these changes have taken place due to lane space at MSAC, and to ensure we provide sufficient coaches/lanes for athletes of all levels and abilities.

THIS THURSDAY – Run session will be 6.00AM at MSAC (only). No PM sessions at Essendon or The Tan due to Team Meeting. Meet inside main reception.
There are NO Coached sessions in Melbourne next weekend while our Lorne Winter Training Camp is on. Please check our TA Vic Facebook Page for updates of athletes in Melbourne meeting up for sessions.
Monday Swims at MSAC – have now changed to:
– Monday 7.00PM Swim @ MSAC – 4 lanes, Intermediate & Advanced athletes only (no beginners), outdoor pool lanes 6,7,8,9. Beginners will have the day off. 🙂
– Tuesday 6.00AM Swim @ MSAC – 2 lanes, beginner athletes/swimmers, outdoor pool lanes 0&1
Tuesday Windtrainer sessions will start at 6.15PM warm up, for 6.30PM main set. Access and setup from 6.00pm (no earlier).
Wednesday MSAC PM session will now start at 7.30PM (moved from 7.15PM), indoor pool lanes 7,8&9. (Wednesday AM for top int/adv remains the same)
Tuesday AM run and Thursday AM Ride/WT sessions will start back post Lorne Camp. (please note Thursday AM will have two options based on athlete level)
Thursday PM Run sessions at The Tan and Essendon will start from 6.15pm post Lorne Training Camp.
Friday Swims at both MSAC and Northcote will start back post Lorne Camp.
Keep up to date with our training timetable here.

FREE SHIPPING ON ALL TRI ALLIANCE CLOTHING!
Make sure you finalise any of your Tri Alliance Clothing orders by this Friday 31 May as we are offering FREE Shipping on all orders (includes clothing only – excluding all other products)
CLICK HERE to browse online and order today!

NEW WINTER CYCLING RANGE!
Tri Alliance is expanding its clothing range and are now taking orders for Winter Cycling Jackets and Arm & Leg Warmers. Our Winter Jackets will be a must for riders during our cold (and wet!) winter months and arm and leg warmers are the perfect addition to your cycling gear – and look the part!
(Cycling vests coming next – stay tuned!) CLICK HERE to view and order online today!

UPCOMING RACES & EVENTS
Athlete Team Meeting: Thursday 30 May – Elwood Sailing Club
World Long Course Championships: Saturday 1 June – Adam Murone
Hawaii Half Ironman: Saturday 1 June – David Nealon & Alison Werstuk (who now lives in Canada.)
Lorne Winter Training Camp: Fri 7 – Mon 10 June
Ironman Cairns: Sunday 9 June – Marina Jurjevic & Matthew Green plus a huge crew (around 60 of them!) from our Tri Alliance Queensland Squad!
Monthly Athlete Dinner: Thursday 13 June (stay tuned for details)
San Fransisco Marathon: Sunday 16 June – Juliet Vermeulen
Gold Coast Marathon: Sunday 7 July – Sean Helmot
Run Melbourne: Sunday 21 July – 10km and Half Marathon.

TRAINING THIS WEEKEND:

SATURDAY 1 JUNE – ROAD RIDES
We will have a few ride options this weekend. If you are unsure on where you should ride, please contact the office on 9645 2223 and chat to one of our Coaches.

RIDE 1: LIV GIANT FEMALE RIDE
Type: Flat ride for female beginner riders
Distance: 40km. If wanting to progress, start or finish with a ride to Port Melbourne and back (50km)
Meet: Cafe Racer
Departure: 7.30am
Post Ride Coffee: The Great Provider

RIDE 2: BEACH ROAD – INTERMEDIATE
Type: Flat endurance ride for intermediate riders
Distance/s: 70-90km (70km – Station St, 90km Frankston)
Meet: The Great Provider
Departure: 7.15am
Post Ride Coffee: The Great Provider

RIDE 3: DANDENONGS – SEASONED/ADVANCED ATHLETES
Type: Hill strength endurance ride (same ride as last week)
Distance/s:
~ 3hrs Intermediate Sprint/Olympic
~ 3.5hrs Adv Short Course, Half/Full Ironman
~ 4hrs Hawaii/Busso
Meet: Wantirna Mall Carpark. 621 Boronia Road Wantirna.
Departure: 7.15am. (briefing at 7.10am)
Details: Base Ride Route here. All riders will head to 1in20 via Mountain Hwy, continue to SkyHigh, and down to Montrose. Intermediate riders will head back around bottom to 1in20 and complete 1-2 climbs. Advanced riders will climb back up Tourist route to top of 1in20 and finish with either 1in20 climb, or continue through to Devils Elbow and back up, down 1in20 then home. Riders to base their ride on time rather than distance. Full details and groups will be provided at briefing.
Post Ride Coffee: King Bean Cafe, Shop 7 Wantirna Mall. Or make sure you bring post ride nutrition for your drive home.

SUNDAY 2 JUNE – BASE ENDURANCE RUN
Two Options:

Meet: Melbourne Sports & Aquatic Centre, inside main entrance.
Time: 7.50am for briefing. Run will start immediately after briefing.
Distance/s: Will vary based on level. Full details will be provided.
Post Run Coffee: Albert Park Area.

Meet: Fairfield Boathouse Carpark
Time: 7.50am for briefing. Run will start immediately after briefing
Distance/s: Will vary based on level. Full details will be provided.
Post Run Coffee: Fairfield Boathouse Carpark

Happy Training,
Team Tri Alliance

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