Weekly Transition 10July2013

FROM THE COACHES
Build 2 week is where the training is at. It places additional stress (load) on your body and adds and additional layer on build week 1. Tough out the week and you will earn yourselves recovery week next week – where the growth is made. So stick at it – keep consistent, and be dedicated to that consistency and you will get the results. If you are having trouble finding your motivation over the winter months, why not call one of our Coaches for a chat – we can guarantee to get you back on track. So don’t leave it any longer – get your consistency going now.

On the other side of the fence, if you are starting to feel a little tired and burnt out, lacking motivation, maybe even a little emotionally drained. Then keep reading. We have included an attachment to this weeks newsletter that outlines some key points around Over Training and Under Recovering. If you feel this may be you and haven’t spoken to a Coach yet, make sure you do so immediately so we can help you get on top of it now.

We’ve got a big couple of months of training coming up, including Run Melbourne next weekend, our Advanced & World Qualifying Athlete Camp in Apollo Bay first weekend of August, the duathlon series, Sandy Point Half, and our Pre Season Training Camp to name a few. We’ve have 40 athletes locked in for our Advanced camp (now full) and already a huge response for our Pre Season Training Camp in September – so if you haven’t put your name down yet click here to read more. As this camp will sell out.

Meanwhile, while we are rugging up on frosty cold 2deg mornings, 6 Tri Alliance athletes are enjoying themselves riding around the mountains of France following the tour. Steve, Michelle and Brianna (pictured) shared this picture of the Verdon Gorge – the worlds second largest gorge. Simply amazing!

Brinn and Brad Campbell are also enjoying the riding (and beers) with Brad describing the Hautacam Climb as 1520m of uncategorised pain! 🙂 Sarah Lausberg looks to be having an amazing time also on her tour – we are all very envious! Enjoy the rest of your tours guys and look forward to catching up on your return.

IMPORTANT – SAFETY ON LONG RIDES
We recommend that for safety- all athletes on a Tri Alliance group ride wear at least one piece of TA Cycling gear (ideally minimum a jersey). This allows both our riders to know who is in our group and who to look out for, and also shows other riders that we are a group and so will avoid ‘jumping in’ on our group.
You also want to avoid dark cycling clothing. Remember that you need to be as visible as possible to motorists – particularly on days that have less than favourable riding conditions (aka top of Kinglake!)
We have pretty much all sizes of cycling gear in stock now including Knicks, Bib knicks, Jerseys and arm warmers. (Winter Jackets and leg warmers not too far away!) Click here to check out our cycling range.
Also a timely remember that all athletes are to ride with front and rear lights – even if you are riding after sunrise. They are for your safety – so always check your lights the night before to ensure they are working.

NORTHCOTE SWIM SESSIONS
Athletes swimming at Northcote will start to see some variety of Coaches at sessions. Including Head Coach Ollie and Head Swim Coach Ryan. So if you live/work in the North/West area and aren’t getting to our Northcote Swim sessions – make sure you do! There’s nothing better than getting your swim out of the way in the morning and having the night off to do as you please! 🙂

MSAC SWIM SESSIONS
Great to see big numbers at sessions, with most athletes now settled into their sessions and the lanes are running like clock work. Coach Des who is heading up our Beginner Triathlete Swim session on Tuesday Mornings has seen some great improvements so far and will be hanging out for their next swim time trial in 3 weeks! So keep up the great work guys.
Please also note – Wednesday AM Swim Session
Wednesday AM swim sessions from Wednesday 24 July will now commence at 5.45am. This ensures a full swim set can be completed before the next swim squad jumps in at 7.00am. So make sure you are ready to jump in at 5.45am sharp in 2 weeks time.

RUN TIME TRIALS – NEXT WEEK
It’s been 6 weeks since our last run time trials, so next week we have our second round of run time trials. Remember these are important to help track your progress, set your training paces for the following build and ensure you are on track to hit your training and racing targets. So make sure you get along to either of our time trials:

– Melbourne Sports & Aquatic Centre – 6.15pm start (NOT The Tan!)
– Essendon Rowing Club, Maribyrnong River – 6.15pm start

*Please note, those doing Run Melbourne will complete an easy recovery run instead. Either from home or meet the group. Your time trial will be your race.

WELCOME TO OUR NEWEST ATHLETES
We have had another influx of new athletes over the past couple of weeks, with these athletes getting the jump on their pre season training over winter. Welcome to our newest athletes:

Geoff McDonald – leading into Yeppoon Half Ironman and then joining our team into Ironman Western Australia in December. Will be monotored by our Coaches online but you may see him at a long ride or two! 🙂
Ella Davies – as fit as she’s been and looking for that extra edge as she leads into Las Vegas Half Ironman World Championships.
David Felton – has previously completed the Gatorade Series and looking for some improvements this season, particularily focusing on his run.
Jamie Marks – already showing improvements in the pool mixing it in the advanced lane as he builds for his first Ironman at Ironman Melbourne 2014
Matt Porter – jumped on the Challenge Melbourne band wagon and will be following the guidance of our Coaches online.
David Plush – rejoins the team after recently attending our Lorne Camp and is half the man he was last time you may have seen him (in a good way!) Well done Dave on your achievements so far and we look forward to having you back at sessions.

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!

RACE RESULTS
Well done to athletes who had a hit out at the duathlon on Sunday at Richmond Boulevard – including Sheridan Brown who WON her category – a great start to her London Age Group World Championships Campaign.
Top effort to everyone who traveled to Sunny Gold Coast for the popular Half and Full Marathon. Well done to Sean Helmot on ticking off his first Marathon to crack 3.5hours
(3.26) solid effort Sean! Eleisha & Dicko Dickson husband and wife team and Jody Biddle as pace runner for his friend to get their goal of 5minkm pace in the Half Marathon.
A great event to be a part of – and a great chance to soak up some sunshine during winter.

RUN MELBOURNE TRAINING
Last weekend was the peak weekend for our Run Melbourne Half Marathon athletes, and some good times coming in for this early season event. Shorter run this weekend, leading into recovery week next week and we’ll look forward to seeing you all out there racing next Sunday.

MELBOURNE MARATHON TRAINING PROGRAM
Athletes who are racing in the Melbourne Marathon this year and completed following survey received details about their training and program this week. If you have entered an event at the Melbourne Marathon Festival and haven’t completed the survey, Click here to complete so information can be sent to you.

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.

SMILING FOR SMIDDY TRIVIA NIGHT – THIS FRIDAY!
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.

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 13 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: 70-90/100km (70km – Station St, 90km Frankston/Olivers)
Meet: The Great Provider
Departure: 7.15am
Post Ride Coffee: The Great Provider
Coach: Ollie
SEASONED & ADVANCED 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. 75km Kinglake return (approx 3 hours), 100km Kinglake West Return (approx 3.5hours), 130km 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: 7/11 on Cnr Anderson and Wood Street Templestowe. Plenty of off-street parking. *Anyone needing a lift post on our facebook page early to organise.
Departure:briefing 6.45am for a 6.50am roll out.
Post Ride Coffee: Whoever is first back can take their pick!
Coaches: Sarah & Greg