Weekly Transition 17July2013

FROM THE COACHES
A sigh of relief from athletes this week as we enjoy our recovery / adaption week. Make sure you make the most of it as we have a big couple of weeks of training ahead – and for our Advanced and World Qualifying athletes, they will be leading straight into their Training Camp in Apollo Bay. So we can’t stress how important your recovery days/sessions are. (and how good are sleep-ins!) 😉

RUN TIME TRIALS – THIS THURSDAY

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!

ADVANCED TRAINING CAMP – SOLD OUT!
Our Advanced & World Qualifying Athlete Camp in Apollo Bay in two weeks has sold out. If you would like to go on our waiting list to be considered, please email [email protected]. This is set to be a big camp for athletes, now here’s hoping the weather plays nice!

PRE SEASON TRAINING CAMP – ALREADY 50% FULL!
Early Bird Special runs out 31 July and this camp will no doubt also sell out. So don’t think about it anymore, make sure you confirm a place on this years Pre Season Training Camp. The perfect lead-in camp for Noosa, Shepparton Half Ironman, Ironman Western Australia and the Victorian Gatorade Series. All levels and abilities catered for. This year held in Anglesea – a quiet sea side town located between Geelong and Lorne, only 1.5 hours from Melbourne. 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!

RUN MELBOURNE – THIS SUNDAY
This weekend we have a number of athletes who are competing in Run Melbourne in either the 5km, 10km or Half Marathon. Some athletes may like to complete a smaller ride on the Saturday before their run (depending on their goals). Chat to a Coach if you would like further advice. Good luck to all!
*Please note there will be no Coached sessions on Sunday, follow your program or meet up with some others are support the guys running on Sunday.

HILL RUNNING TECHNIQUE TIPS
Most of our programs now are incorporating hill running to assist in developing strength, it’s important to ensure you have a good hill run technique to gain the benefits from the training. A great way to improve this is by attending Coached sessions for Coaches can provide specific guidance and feedback. In the meantime, check out our Tri 101 Article on Hill Running Technique. And there are plenty more article where that came from – click here to read more.

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.
Wednesday AM Swim Session
Wednesday AM swim sessions from Wednesday 24 July (next week!) 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 next week.
Wednesday PM Swim Session
Numbers have been pretty full at our Wednesday Swim session over the past few weeks, so we remind athletes they must attend the correct swim session. This means that anyone swimming faster than 9.30min/500m only are NOT allowed to attend this sessions. These athletes will be asked to attend the Wednesday morning session OR complete a swim in a public lane.

REMEMBERING JOHN ‘JC’ CORNISH
It is hard to believe it has been nearly two years since we learnt of the tragic accident and passing of Tri Alliance Coach John ‘JC’ Cornish while riding on 22 July 2011. JC was a much loved friend, Coach and mentor to athletes in the squad and the news hit all those who knew him hard. It also reiterated that we are all vulnerable on the road. Over the past two years Tri Alliance continues to push the message of safe riding and for all road users to look out for each other. So as you head out on the bike this week, take the time to remember JC and continue to support safe riding for all. Click here if you would like to read more.
Safe riding, RIP JC. xx

SINCERE CONDOLENCES
Tri Alliance Coaches would like to wish sincere condolences to Tri Alliance Athlete Brianna Scarlett for the loss of her brother to cancer last Thursday in what was a brave battle right to the end. Brianna is a much loved member of the Tri Alliance family and we offer her all the support, love and strength to help her through this difficult time for her and her family. Brianna recently completed Ironman Melbourne and she was lucky enough to have her brother and family there to support. That race meant much more to her than just crossing the finishing line, it allowed her to awareness and funds for Cancer Research. Her efforts have seen her raise over $6,000 towards the Smiling for Smiling Charity. Click here to read more and to donate. Brianna – know that the whole Tri Alliance family is there for you when you need. Rest in Peace Nathan Scarlett. xx

IMPORTANT – SAFETY ON LONG RIDES
Following our message above, 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 pack.
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 .
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.

WIN ! WIN ! WIN! WIN! WIN! WIN! WIN! WIN!
Tri Alliance loves giving back to our athletes, and we have some great competitions running at the moment – so make sure you get involved for your chance to WIN!

How has Tri Alliance Changed you??
Congratulations to Nick Sissons and Adam Murone who this week were our winners of ‘How has Tri Alliance changed you ‘competition! By simply putting together their story in a 60sec clip, they have each WON themselves an entry into an Ironman of their choice. This is a value of close to $1000 – so it was well worth taking the time to enter. They are both thinking of their race options, we’ll let you know what they decide. 🙂 Well done boys!!
Watch Nicks video | Watch Adams Video

WIN A RACE ENTRY OF YOUR CHOICE!
We have one more entry into a Half or Full Ironman in Asia Pacific of your choice to give away to one lucky recipient and this one is easy!
All you need to do is sign up to our National newsletter to WIN an Ironman entry of your choice Click here to sign up and go in the draw to WIN! Simple as that!

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WIN A SUNSHINE COAST 70.3 ENTRY!
The Ironman brand moves to the Sunshine Coast (Mooloolaba) this year, and here’s your chance to WIN a race entry into this SOLD OUT event!
Simply purchase any Shotz Sports Nutrition Product in the Tri Alliance Shopping Cart and go in the draw WIN an entry into this years SOLD OUT Sunshine coast 70.3 event. Entries Close Monday 29 July.

Click here to purchase your Shotz product online and to go in the draw to WIN!

WIN MIZUNO RUNNERS!
Tri Alliance will be supporting a fantastic run event – the De Castella Run on Sunday 25 August. The event is held at Kew Boulevard and includes a 5km, 10km and 15km event.
Fun runs are a great way to keep the motivation over winter – and simply by entering before Friday 2 August we will put you in the draw to WIN a pair of shoes from our fantastic partners MIZUNO!
Early bird price (before 25 July) only $40! And we’ll be holding a BBQ or get together for breakfast post event, so make sure you put this one in your calendar.

Click here for more on the event and to enter. Once entered, please email [email protected] your confirmation to go in the draw to win!
*Please note there will be no Coached run sessions on this day

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.

TRAINING THIS WEEKEND:

SATURDAY 20 JULY
LONG ENDURANCE 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). (or ride to North Road for a coffee with the rest of the team!) 🙂
Meet: Cafe Racer
Departure: 7.30am
Post Ride Coffee: The Great Provider OR North Road Cafe
Coach: Live Giant Team
BEGINNER/INTERMEDIATE
Location: Beach Road
Type: Flat to undulating
Meet: North Point Cafe, Brighton. Plenty of off street parking.
Time: 7.10, for a 7.15am start.
Rides/Distances:
70km Frankston Return
85km Humphries Rd Return
90km Humphries Rd x 2 Return
*(Continue over Olivers Hill, turning left into Humphries Rd – a 3km undulating climb meeting at the shops at the top)
Post Ride Coffee: North Point Cafe
Coach: Ollie
SEASONED & ADVANCED SHORT & LONG COURSE
Location: Beach Road
Type: Flat to undulating
Meet: North Point Cafe, Brighton. Plenty of off street parking.
Time: 7.10, for a 7.15am start.
Rides/Distances:
Advanced Long Course – Arthurs Seat Return (140km approx 5hours)
Busso Int/Adv – Dromana / Safety Beach Return (120-130km approx 4.5hours)
Intermediate Long Course – Mount Martha Return (110km approx 3.5-4 hours) or Mornington Return (100km approx 3.5hours)
Advanced Short Course – Mount Martha Return (110km approx 3.5 hours)