Weekly Transition 28August2013

WORD FROM THE COACHES

Spring is in the air – we can feel it! And with it, we’ve seen a little extra spring in athletes steps this week. Even if it is recovery week and we know a lot of you feel tired, we’ve notice the little smiles. 🙂 The sun makes it so much easier to get out of bed in the morning and enjoy an easier training session or two this week. So make the most of the sunshine, soak up some Vitamin D and enjoy some training and leisure time outside this week.

We had another great weekend of training and racing last weekend. Some solid reports coming out of our Saturday rides, and some great times at Sunday’s deCastella Run around Kew Boulevard. A tough hilly course kept athletes honest and working the whole race. But despite this, and the efforts of all athletes on their rides the day before, we had some super strong results – particularly from our advanced short course athletes. Stand out performance of the day was Xavier Flynn who cracked the 17min barrier and showing that his patience and hard work is paying off. (For those who want the math, that’s 3:23min/km average!) Harry, Ryan, and Mark all also broke the 18min mark for their 5km race averaging around the 3.30min/km for their run, and Tim French had a solid 15km run to come well under the 60min mark. Great work all. Great early results, the consistency and training programs are working wonders. Can’t wait to see these guys in action over summer.

A shout out to all our ‘Father’s’ out there – as this Sunday is Fathers Day. We wish you all a Happy Fathers Day and enjoy the day in the sun with your families.

DeCASTELLA RUN RESULTS:
(full results here)
(Click here for pictures)
15km

• Tim French 8th male overall 15km 58.09
• Sarah Grove 2nd female 15km 1.00.48
• Dave Burton 1:37.21

10km

• Geoff Taylor 1st super veterans (over 55) 🙂 40.37 10km
• Charlie Nathan 12th 18-44M  41.42
• Lisa Dominquez 11th 18-44F 43.13
• Paddy Fitzgerald

5km

• Xavier 16.58 5th 18-44M, 5th overall
• Harry 17.31 6th 18-44M, 9th overall
• Ryan 17.40 7th 18-44M, 10th overall
• Mark 17.56 9th 18-44M, 12th overall
• Daniel k 21:06 16th 18-44M
• Ellie s 24:12 10th 18-44F
• Simon g 25:22 18-44M

We also had a few athletes head to the Dandenongs for the second race of the Solomon trail run series, so well done to all. (Apologies if we missed anyone!)

RECOVERY WEEK | RUN TIME TRIALS – THIS WEEK
Our last Run Time Trials for the season this Thursday. Results will be used to develop your training paces and zones for your next block of training. So make sure you don’t miss out on doing yours this Thursday Night.

• 6.15PM Albert Park Lake
• 6.15PM Maribyrnong River

UPCOMING RACES

Half Ironman World Champs: Sunday 8 September
Racing: Nick Sissons, Marina Jurjevic, David Nealon, Ella Davies
Nick and Marina have already made their way over to Vegas and are familiarising themselves with the location and heat. Ella follows this Saturday, with Dave heading over next week. We’ll provide details next week on how you can follow their progress online.

London Age Group World Champs: 13-15 September
Racing: Lisa Dominquez, Lisa MacFarlane, Paddy Fitzgerald, Tracey Linquey, Jill Sultan, (and good luck to Sheridan Brown also!)
Just over two weeks until race day, and for most around a week before they jet off to the UK for this big race. What an experience our athletes will have, racing on the Olympic Triathlon Course. One to remember for a lifetime. Stay tuned for more details over the coming week.

Sunshine Coast Half Ironman: Sunday 15 Septemebr
Racing: Charlie Nathan, Catherine Allison, Natalie Methven and a big TA QLD contingent!
These athletes are looking forward to heading up to the Sunny Coaast of Mooloolaba to soak up some rays and enjoying a race at the same time. Catherine has been training super strong and we look forward to seeing her in action. Charlie has been putting in some solid training with our Advanced short course crew and great to see Nat back in action.

Hawaii Ironman World Champs: Sunday 13 October
Racing: Brett Archbold, Sarah Grove, Nathan Sims, Chris Bailey (QLD) (and Tri Alliance Strength & Conditioning Coach, Kemble Edelston)
These athletes have been putting in the hard yards over the last few months and are looking strong. With their final build over the next 5 weeks before they head over the acclimatise. Brett and Sarah are also heading up to Port Douglas next weekend for a Half IM Distance race and get some heat as part of their lead up. Stay tuned on a preview we’ll do with these athletes to get an insight into what it takes to prepare for such a big race.

SESSION UPDATES
We are having some technical difficulties with our Online Training Timetable and apologise that details are not updated for next week as yet. We are currently working with our IT developers to have this fixed. Sessions however are as normal – apart from one change.
TUESDAY AM RUN SESSIONS from MSAC – will now commence at 5.50am sharp. So make sure you arrive at 5.45am for a 5.50am run start.
And good news that the MSAC Indoor pool will revert back to a 50m Pool from next week!

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!

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

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!

GIANT WOMEN’S SPECIFIC TIME TRIAL BIKE FOR SALE 
As new 2012 Giant Trinity Composite – ONLY $1,699 ! !

• 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.
• Comes with full standard/factory features including Shimano Ultegra and Shimano R501 wheelset,
• Size SMALL – suitable for a female around 160-170cm
• Selling for $1,699! (retailed at $2,999.00 just last year)

This is a great Entry Level Time Trial Bike and at this price you cannot go wrong! Contact [email protected] or phone 0407888680 for more details.

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TRAINING THIS WEEKEND:

SATURDAY 31 AUGUST
RACE SPECIFIC / ENDURANCE / STRENGTH RIDE OPTIONS

• LIV GIANT FEMALE BEGINNER FEMALE 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 SHORT COURSE
  Location: Beach Road
  Type: Flat to undulating, recovery endurance ride
  Meet: The Great Provider. Plenty of off street parking.
  Time: 7.00am start. Ride will head up to Port Melbourne first
  Rides/Distances: 70/80/90km
  Post Ride Coffee: The Great Provider
  Coach: Ollie
• INTERMEDIATE LONG COURSE
  Location: Beach Road
  Type: Flat to undulating, recovery endurance ride
  Meet: The Great Provider. Plenty of off street parking.
  Time: 6.50am start. Ride will head up to Port Melbourne first
  Rides/Distances: 90/100km
  Post Ride Coffee: The Great Provider
  Coach: Greg
  

• ADVANCED SHORT COURSE & LONG COURSE
  Location: Beach Road
  Type: Flat to undulating, endurance ride
  Meet: Cafe Racer.
  Time: 6.30am coffee, 6.45am roll out
  Rides/Distances: 90km Short Course, Long Course follow program distances 
  Post Ride Coffee: The Great Provider
  Coach: Ryan & Sarah

SUNDAY 1 SEPTEMBER (FATHERS DAY!)
ENDURANCE / RECOVERY RUN

• MSAC ** Please note different meeting location for this week
  Meet: Cnr Kerford Road and Beach Road (beach Side). We’ll be running along the beach and return back for a leg soak in the beach and coffee post run.
  7.50am briefing for 8.00am start, Coach Ollie.
• FAIRFILED Boathouse – 7.50am briefing for 8.00am start, Coach Greg

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.