Weekly Transition 3July2013

FROM THE COACHES
Who would have thought we would be half way through the year already! Luckily though, we are only 2 months into our winter base training build. But what that does mean now, that with the sound base endurance you have developed over the last couple of months, most athletes will start progressing into the next phase of our training program. (some already have who have early race goals such as Sunshine Coast, Vegas, London and Kona). Everyone was sent an email full of training and program information this morning, so if you didn’t receive it please email [email protected].

WIN A HALF OR FULL IRONMAN ENTRY!
Tri Alliance wants to give back to our athletes after your support at Ironman Melbourne 2013. And we have TWO FREE entries up for grabs! Simply share with us how Tri Alliance has changed your life and you could WIN an Ironman / Half Ironman entry for the 2013/2014 Season! This includes SOLD OUT events such as Ironman Melbourne! Click for more details on how to WIN!

MONTHLY ATHLETE DINNER – THIS THURSDAY
Our next monthly athlete dinner is this Thursday 4 July, back at Cafe Rosco after they looked after us so well last month! An easy way to enjoy a quick meal after training, and someone else can do the dishes! So come and join us THIS THURSDAY to get to know one another, and enjoy a great feed at the same time. If you are new – don’t be shy! Click here for more details and to RSVP. DINNER PRE-ORDERS Strictly by Noon tomorrow (Thursday). So if you want your meal to arrive as soon as we do, Click here for the menu and to place your order.

RACE 1 DUATHLON SERIES – THIS SUNDAY
We have a handful of our advanced athletes racing the first Race of the Victorian Duathlon Series. The duathlons are a great way to have a training hit out and for a change from your normal long endurance run. If you are interested, click here for more information and get yourself booked in. We’ll meet at the race venue Sunday morning for a group warm up etc.

RUN MELBOURNE TRAINING
This weekend sees the peak long run build for our Run Melbuorne athletes. With distances varying from 17-21km depending on athlete levels and training history. If you feel you need to chat to a coach about your final weeks leading into this event, please contact the office on 9645 2223. Or chat to one of our run coaches at a session.
This is always a fantastic event in Melbourne, and even if you aren’t running, it’s a great chance to get down along the yarra and share the journey with others – particularly those doing their first 10km or half marathon event.

MELBOURNE MARATHON TRAINING
If you are competing in an event at Melbourne Marathon – including the 5km, 10km Half or Full Marathon we ask for you to complete the following survey. This survey will help us ensure athletes receive the correct run program, support and guidance leading into these events. Further communication will be sent out this week to those who complete this survey. If you do not complete this survey then you will not receive information Click here to the survey.
We have 14 weeks to the Melbourne Marathon, and the training you have been doing up to this point has allowed your body to condition, but the next 14 weeks will see you long run distances increase and you build the endurance and strength required to complete a marathon. Remember – the long run is the back bone of marathon training, so make sure you don’t miss out on this.

SWIM / BIKE / RUN DRILLS
Unsure of some of the drills prescribed during sessions? Check out our video examples on TA TV. You will also find plenty of other videos to assist with your training and racing. Click here to view and subscribe

UPCOMING TRAINING CAMPS
We have two camps coming up over the next couple of months:

Advanced & World Qualifying Athlete Training Camp
Friday 2 – Sunday 4 Aug 2013
This camp is designed specifically for Advanced, high end and/or highly seasoned Tri Alliance Athletes, along with our Kona Qualifiers and London World Qualifying Team Athletes. The camps structure and focus is around hard strength endurance bike and run sessions and is targeted at athletes who have the ability to self-monitor their sessions at the camp, and be willing to push their bodies both mentally and physically to reap the rewards. Athletes racing in London will have race preparation specific sessions, including bike, run and transitions.

Invitations have already been sent to athletes, and limited places are being offered at this camp. So if you think this camp is for you but you haven’t received an invitation, please contact [email protected]

Team Pre Season Training Camp
Friday 13 – Sunday 15 Sept (CONFIRMED)
We are excited to confirm our third camp for the season – and this year we are excited to announce the new location of Anglesea, Victoria.
Anglesea is a quiet sea side town located between Geelong and Lorne, only 1.5 hours from Melbourne. You will have access to a mixture of flat, undulating and hilly ride and runs, and some tough trail runs. We will also have a swimming element to the weekend.
This camp signifies the commencement of our pre race preparation phase – which incorporates race specific training (bike/run combo).
Distances and training will vary depending on athlete level, what you are training for and when your race goals are. So all levels and race distances are catered for! This is a whole team camp, so all levels are encouraged to attend to gain a final training spike before jumping into our pre-season preparation phase.
Click here to read more and to reserve your place – places will fill fast!

SKILLS & TECHNIQUE COURSES – WHAT IS YOUR WEAKNESS??
Our next 6 Week Specific Swim, Bike, Run and Strength & Conditioning Programs are starting again next month. These programs sell out FAST, so if you are looking at improving your weakness/s and reach your personal best this season, keep reading!

SWIM – Coach Ryan delivering a 5 week Swim Technique course for beginner & intermediate swimmers. Friday evenings, commencing Friday 26 July Reserve your place here.
BIKE – Coach Dazz delivering a 6 week Cycle technique and skills based course for beginner & intermediate cyclists. Saturday mornings, commencing Saturday 27 July Reserve your place here.
RUN – Coach Emma delivering a 6 week run specific technique course to improve your run technique for beginner & intermediate runners. Sunday mornings, commencing Sunday 28 July Reserve your place here.
S&C – Head Strength & Conditioning Coach Kemble delivering S&C in the way of functionality, stability and mobility. Learn more about your body and become stronger! Friday mornings OR Evenings (numbers permitting) commencing Friday 26 July. Reserve your place here.

TOUR de FRANCE NIGHT!
Last year we had an absolutely fantastic Tour de France Night and raised some much needed funds for cancer research at the same time.
This year we are again working on locking in a Tour de France Night but may need some help to ensure it is as good a night again this year! If you are willing and able to help with some planning, we’d love to hear from you. And if you are rasining money for Smiling for Smiddy this would be a great chance to kick start your fund rasining – so get involved! Please email [email protected].

SMILING FOR SMIDDY TRIVIA NIGHT – COME JOIN US!
Tri Alliance Athlete Anne-Marie Cooke is kick starting her Smiling for Smiddy fundraising Campaign with a Trivia Night being help on Friday 12 July (2 weeks away).
Details:
Entry will be $60 per table of four people, $15 per extra person (Max 5 per table)
We have a limited number of tables so reserve one asap to be sure of a spot!
Please email [email protected] to reserve a table or if you don’t have a full table let her know & she’ll join you up with some other trivia enthusiasts! A raffle will be held on the night with great prizes from our sponsors (to be revealed closer to the night) Click here to read more and to RSVP.

IN NEED OF A WINDTRAINER?? WANT TO TRAIN WITH POWER??
As sessions become busier, Tri Alliance will only have a limited number of windtrainers for hire at sessions. And we have already had sold out sessions over the past couple of weeks. So avoid the disappointment of missing out on a quality session by getting your hands on your own windtrainer. The boys from BICYCLES INC. have a great special on the quality Kurt Kinetic Road Machine. And if you are wanting to upgrade it with POWER, add the KURT INRIDE for just $200! The cheapest indoor power meter out there. Click here to learn more. So contact the Boys at BICYCLES INC. get your hands on one!

FOR SALE: GIANT TRINITY COMPOSITE TIME TRIAL BIKE
A great TT bike for anyone that wants to do triathlons on a budget! This bike got me through the Melbourne Ironman 2013 providing a real benefit in the beastly headwinds and great speed on the downwind legs.

I have done 6 long rides on this bike and am regretfully selling it as I am returning back to the UK. Don’t do what I did and buy a bike at the end of your training buy it at the beginning and provide yourself with the best chance of having an awesome season!
$2,000 ONO Click here for more details!
Dave Garner

TRAINING THIS WEEKEND:

SATURDAY 6 JULY

LONG RIDE OPTIONS

LIV GIANT FEMALE BEGINNER RIDE
Location: Beach Road
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
Coach: Live Giant Team 🙂
BEGINNER/INTERMEDIATE
Location: Beach Road
Type: Flat to undulating strength endurance ride for intermediate riders
Distance/s: 70-90km (70km – Station St, 90km Frankston/Olivers)
Meet: The Great Provider
Departure: 7.15am
Post Ride Coffee: The Great Provider
Coach: Ollie
ADVANCED SHORT COURSE
Location: Dandenongs
Type: Solid hill climbs. Advanced short course specific . Invite only.
Meet: Wantirna Mall Carpark. 621 Boronia Road Wantirna.
Departure: 7.00am. (briefing at 6.55am)
Post Ride Coffee: King Bean Cafe
Coach: Ryan
SEASONED SHORT & LONG COURSE
Location: Kinglake
Type: Solid hill ride include flat, undulating and hill climbs. Must be self sufficient and a confident rider.
Rides: View base route here. 80km kinglake return (approx 3 hours), 100km Kinglake West Return (approx 3.5hours), Whittlesea Return (approx 4.5hours)
Riders will be put into small groups based on riding level/ability and be given full details on their ride at the ride briefing. Don’t be late!
Meet: Eltham Train Station (approx 40min drive from Elwood)
Departure:briefing 6.45am for a 6.50am roll out.
Post Ride Coffee: Whoever is first back can take their pick! 😉
Coaches: Sarah & Greg