Weekly Transition 21Aug2013

WORD FROM THE COACHES
As Coaches, we can always tell when we are about to head into recovery week. Athletes are starting to feel the effects of previous sessions, it’s that little bit harder mentally to get out of the bed in the morning. But the athletes that push through these sessions knowing that recovery is on it’s way will get the results and goals they are after.
Last weekend was a solid training weekend for most, with a number of athletes taking our advice and including a train through race into their weekend – with the Duathlon, Hazelwood triathlon and Sandy Point 10km/Half Marathon. Races like this are tough when you train through on tired legs, but they allow for a spike in training and start to prep you for the next phase of the program. And it reminds the body what its required to do – and that’s race, and race hard. 🙂 So a great chance to blow the cobwebs out after a solid strength endurance phase – not long until we move into pre race and race specific phases. So get ready to ramp things up in the coming weeks.

For our London World Champs, Vegas and Kona athletes, they are in full flight of their pre race and race specific phases, with just 2.5 weeks until the Half Ironman World Championships in Henderson, Nevada (Las Vegas!).  Only 3.5 weeks until the Sprint and Olympic Distance Age Group World Championships in London, and 7.5 weeks until the Hawaii Ironman World Championships in Kailua, Kona. These athletes have it made tough for them given they are training through winter for summer races over seas, and it’s tough going to peak at the start the season. So hats off to each of these athletes – and make sure you wish them all well in their final preparations.
Half Ironman World Champs: Nick Sissons, Marina Jurjevic, David Nealon, Ella Davies
London Age Group World Champs: Lisa Dominquez, Lisa MacFarlane, Paddy Fitzgerald, Tracey Linquey, Jill Sultan, (and good luck to Sheridan Brown also!)
Hawaii Ironman World Champs: Brett Archbold, Sarah Grove, Nathan Sims (and Tri Alliance Strength & Conditioning Coach, Kemble Edelston)

DE CASTELLA RUN & ATHLETE BBQ – THIS WEEKEND
Tri Alliance will be supporting the De Castella Run this Sunday 25 August. The event is held at Kew Boulevard and includes a 5km, 10km and 15km event. We will follow the event with an athlete BBQ and social get-together so if you have yet to RSVP please do so here.

WIN a Pair of Mizuno Runners of your choice simply by entering the De Castella Run. Click here for more on the event and to enter. Once entered, email [email protected] your confirmation to go in the draw to win!

SESSION UPDATES
Tuesday Windtrainer: Our newly introduced Windtrainer session in the West has been well received, with a small but eager group coming along over the past couple of weeks. These guys are lucky to have Kona Qualifying Athlete, Coach Sarah take the session and pick her brains for 1.5hours! Plus we hear she’s partial to a tough set, so if you haven’t got along to this session yet. Make sure you do!
Monday Night Run: Our Monday Night Run Session has gotten off to a steady start, with numbers set to increase over the coming weeks. This session is run by Coach Emma who has been under the guidance of Level 3 Track & Field Coach Tony Benson over the past 3 months, so if you want to improve your running – this session is for you!

RECOVERY WEEK | RUN TIME TRIALS – NEXT WEEK
Don’t forget next week is recovery week and will include run time trials. These run time trial results will assist in developing your training paces and zones for your next block of training. So make sure you don’t miss these next Thursday Night.

6.15PM Albert Park Lake
6.15PM Maribyrnong River

WEEKEND RACE RESULTS
Well done to everyone who had a hit out at races over the weekend. Podium and top 10 places galore. And some big movers up the triathlon ladder. The consistent hard work and training is paying off. Well done.

Duathlon Results
Ryan Bourke – 2nd 25-29M
Xavier Flynn – 4th 35-39M (on a roadie!)
Geoff Taylor – 1st 55-59M
Gordon Hasset – 7th 30-34M
Edward Smith – 6th 49-49M
Paddy Fitzgerald – 3rd 40-44M
Sheridan Brown – 3rd 35-39F
Lisa MacFarlane – 2nd 40-44F
Todd Peterson – 15th 35-39M
Anne-Marie Cooke – 7th 30-34F
Jill Sultan 3rd 50-54F

Hazelwood Results
Sprint Distance
Lisa Dominquez – 1st Female Overall
Simon Gronow – 4th 40-49M
Ellie Stubbs – 3rd 20-29F
Olympic Distance
Glen Smith – First Olympic Distance Race!
Jessie Waugh – First Olympic Distance Race!
Tracey Linquey – 4th 40-49F

Sandy Point 5km/10km/Half/Marathon Results
10km
Mark Skilton – 9th male overall and 5th in age group! 37:15
Brianna Scarlett – did an excellent job as a pace runner. Great support Bree!
21.1km Half Marathon
Catherine Allison – 3rd female overall 1:25.31
Sarah Grove  – 4th 30-39F 1:30.06
Kerri Whitney 1:45.37
Michelle Grocock 1:53.03 (PB!)
Brianna Laugher 2:09.57 (PB!)
Evalin Ling 2:01.56
Marathon 
Andy Wood-Rich 4:12.01
*Apologies for anyone we missed!

Yeppoon Half Ironman
Shout out to Nola MacGregor who has been training hard this year in reaching her goal of her first Half Ironman in Shepparton later this year. Nola has been listening to coaches and putting the steps in play to get her to the start (and finish!) line. She recently completed her first Half Marathon at Run Melbourne and on the weekend, headed up to Yeppoon and completed the Swim/Bike in the Yeppoon Half Ironman. She is now well on her way to her goal at Shepparton. So well done Nola – keep up the hard work.

LAST CHANCE TO JOIN OUR PRE SEASON TRAINING CAMP
Don’t miss out on our next Camp! Available to all levels and abilities, and we have a big weekend planned for athletes including: 

• Swim session including Swim Flexibility & dry land warm up techniques, Pace Endurance Swim Challenge
• Endurance, tempo and race specific ride and runs
• Training and racing specific group discussions with our Coaches.
• 5 Coaches in attendance!

Click here to RSVP and reserve your place – you don’t want to miss out!

CONGRATULATIONS!
Goes to Athlete Andrew Chapman and his wife Kate on the arrival of their first baby – Oscar last Friday.

“Kate and I are incredibly proud to announce the safe arrival of our baby boy Oscar James Chapman. He weighs 8 pound 11 ounces, is 51cms in length. He was born at 11.39 am this morning after Kate was in labour for about 15 hours, she was simply awesome. Both mum and bub very well and a super excited and very proud dad.
All our love Kate and Andrew” 

MELBOURNE MARATHON – VOLUNTEERS WANTED!!
Tri Alliance will again be heavily involved in this years Melbourne Marathon including training programs and sessions, but also we are in search for those not races to be a part! We are looking for Lead and Tail Cyclists in the events, PLUS we will be rocking out 2 Tri Alliance drink stations at the event. With our stations on the corner of Fitzroy St and Lakeside Drive (prime position!) 

• Lead & Tail Bikes 7 Required – Must be available on event day and one other suitable time to complete a course recon, own MTB bike required however if you don’t have a bike please contact the office as we may be able to help.
• 2 Drink station Manager – Must be available on the day and to attend a couple of meeting pre event day.
• Volunteers to set up, serve and clean up the Lakeside drive drink station 5.45am-9.30am.
• Volunteers to set up, serve and clean up the Fitzroy street drink station 7.00am-11.30am.
  Complete the following if you want to be involved!http://www.surveymonkey.com/s/SH9K5SL

ELITE & TEAM WEAR RACE GEAR **ORDERS CLOSE NEXT MOND 26 AUG!**

• We are now taking order for our Elite Rocket Science Race Gear range – including one and two piece race suits. To ensure these arrive in plenty of time for Noosa, orders will close strictly on MONDAY 26 AUGUST.  Minimum numbers of 12 are required for male and female pieces so if you are wanting an order – make sure you jump online and grab yours – and encourage your team mates. If we don’t have minimum numbers we can’t order. 
• Our Team Race Gear Range has been fully updated and our new and improved range is of higher quality and at a great price, these are the ideal race suit for those new to the sport or on a triathlon budget. All sizes are in stock – so if you order online, you will receive within a week. So no need to wait for a pre order!

NEW ELITE BIB KNICKS
You’ve asked – and we’ve delivered. Our new custom designed elite bib knick are the ultimate knick for those long rides.

With an ultra-comfortable and form fitting chamois, form fitting leg cuff with gripper, and ultra-durable lycra – you won’t want to ride in anything else.
Limited supply in stock, so Click here to order online today before they sell out!

GATORADE / ACTIVE FEET SERIES NOW OPEN!
SuperSprint launched their Gatorade/Active Feet Triathlon Series and we’re excited to announce that our athletes will again receive a 10% discount simply by being a Tri Alliance Athlete. And great news is, this year the process is simple. We’ve provided SuperSprint with your email addresses so all you need to do is log into their system and enter! Simple as that! 
This discount applies for all events – so make sure you check out SuperSprints Website and get involved!
*Please note for the discount to apply you need to ensure your full name and email address in our system is the same as that in your SuperSprint profile (ie they have to match to apply the discount). if they don’t, you need to change the details in your SuperSprint Profile. 

GIANT WOMEN’S SPECIFIC TIME TRIAL! (FOR SALE)
Immaculate Condition having raced only twice in the 2012 season!
This TT bike has been loved by its owner for its stiff and aerodynamic build. It handles particularly well on corners and feels stable descending.

Features include:

• Shimano Ultegra componentry with Dura-Ace handlebar-end shifters.
• Giant Connect SL base handlebar with Connect SL composite clip-on
• Shimano R501 wheelset.
• Size SMALL – suitable for a female around 160-170cm

Selling for $1,999! (retailed at $2,999.00 just last year)

So if you are in the market for a Time Trial Bike this season, contact [email protected] or phone 0407888680

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TRAINING THIS WEEKEND:

SATURDAY 24 AUGUST

RACE SPECIFIC / ENDURANCE / STRENGTH 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: LIV/Giant Team 

• BEGINNER/INTERMEDIATE & LONDON TEAM
  Location: Beach Road
  Type: Flat to undulating, group riding – London Race Specific
  Meet: North Point Cafe, Brighton. Plenty of off street parking.
  Time: 7.00am start. (note earlier start time)
  Rides/Distances:
  70km Frankston Return 
  85km Humphries Rd Return
  90km Humphries Rd plus Two Bays
  Post Ride Coffee: North Point Cafe
  Coach: Ollie

• ADVANCED SHORT COURSE & SEASONED ATHLETES
  (Must be confident and self sufficient)
  Location: Dandenongs
  Type: Strength
  Meet: Wantirna Mall Carpark. 621 Boronia Road Wantirna.
  Departure: 6.55am Advanced Short Course, 7.00am Main Group
  Post Ride Coffee: King Bean Cafe
  Coaches: Ryan & Greg
  Approx 4-4.5 hours
• KONA – BUSSELTON – ADVANCED LONG COURSE ATHLETES
  Location: Kinglake
  Meet: Studley Park Boathouse
  Time: 6.30am for 6.35am Roll out
  Ride Loop: Kinglake – Whittlesea – Arthurs Creek 130-150-180km

SUNDAY 24 AUGUST
DE CASTELLA RUN
ENDURANCE RUN FROM EVENT

Tri Alliance will be supporting the De Castella Run this Sunday 25 August. The event is held at Kew Boulevard and includes a 5km, 10km and 15km event. We will follow the event with an athlete BBQ and social get-together so if you have yet to RSVP please do so here.
Meet at the Tri Alliance Tent for your Run and BBQ post event. 

Happy Training,

Team Tri Alliance

Contact Tri Alliance if you are looking for triathlon training in Melbourne, beginner triathlon programs, online triathlon training programs or you are training for an Ironman.