Weekly Transition 5 September 2013

WORD FROM THE COACHES

Spring has well and truly sprung in Melbourne and how glorious is it! When the sun shines, it brings out the best in us and if numbers at sessions is anything to go by, then we are in for a BIG spring! So keep up the great work, race season is now not far away.

We have a big few weeks ahead, including the Half Ironman World Championships in Vegas this weekend. Athletes Nick Sissons, Martina Jurjevic, Ella Davies and David Nealon are all competing in their first Half IM World Champs and we wish them all well in their races. Details below on how to follow them online.

Also racing this weekend are Ironman World Championship Qualifiers Brett Archbold and Sarah Grove. They head up to Port Douglas for a hit out at the Half Distance as a training race. A great chance to practise IM pacing, and their nutrition and hydration plans thanks to Darryl from Shotz Sports Nutrition. So good luck all!

Next weekend we have our third camp for the year – our Pre Season Training Camp in the new location of Anglesea, Victoria. We have 4 places that remain only, so if you having been thinking about it. Now is the time to get yourself organised. we have a big weekend planned and caters from beginners through to our advanced and Hawaii and Busselton Ironman Teams. Click here to read more and email [email protected] if you want to grab a last minute place!

MONTHLY ATHLETE DINNER – & LONDON BOUND ATHLETE FAREWELL
TONIGHT! 7.45pm Thursday 5 September, Cafe Rosco
Come down and wish luck to London bound athletes Lisa Mac & Paddy Fitz maybe even Jill Sultan if we are lucky…… You can PRE ORDER YOUR MEALS – Dinner will be waiting for you at 7.45pm immediately after our run session at The Tan! 🙂
Click here to RSVP and pre order your meal!

UPCOMING RACES

Half Ironman World Champs: Sunday 8 September
Racing: 
Nick Sissons #1201, M35-39
Marina Jurjevic #1292, F30-34
David Nealon #1509 M40-44
Ella Davies #2000 F25-29

More Details/Tracking:
Race Start: Pros – 6.30pm Sunday 8 Sept (Vegas Time), in Melbourne: 11.30pm on Sunday
Official Website: Click here
Online Tracking: Athlete Tracker
Mobile App: IronTrac
Last Years Results: Click here
Last years Athlete Race Report: Click here

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 one weeks until race day, and for most they jet off to the UK this weekend. 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, Andy Peters, Natalie Methven and a big TA QLD contingent!
These athletes are looking forward to heading up to the Sunny Coast 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. Andy Peters is using this race as a lead in to his first Ironman in Busselton this year and has been tracking well after overcoming an early season injury. Details next week on how to track athletes.

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 4 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.

TRAINING SESSION UPDATES
We are still having some technical difficulties with our Online Training Timetable and apologise that details are not updated  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 – now commences at 5.50am sharp. So make sure you arrive at 5.45am for a 5.50am run start.
• SWIM SESSIONS – You will now see that the use of snorkels have been added to the program. Snorkels are a fantastic training tool and we strongly encourage you to get on board. Any swim snorkel will do the trick and they can be purchased from MSAC or online. Snorkels take some time to get used to and coaches can help you out with any issues such as breathing.
• NEW RUN SESSIONS we now have an expanded timetable due to the introduction of our new Running Squad! Read below for more details!

TRI ALLIANCE RUNNING SQUAD

We are excited to announce the launch of our new Running Squad and introduce to you the newest member of our running team Rupert Van Dongen.

There is a continual growing interest in running events in Melbourne over the past years and a lack of formal coaching options for age group runners. As such, Tri Alliance will now be providing up to 5 run sessions per week! This is a fantastic addition to the current timetable providing not only another aspect to Tri Alliance but for our existing members more options and flexibility.

• Monday 6.30PM – The Tan – Technique NEW
• Tuesday 6.00AM – Albert Park Lake – Intervals / Fartlek
• Wednesday 6.00AM – The Tan – Fun / Fitness / Strength / Core NEW
• Thursday 6.15PM – The Tan – Interval / Fartlek
• Sunday 8.00AM – Various – Endurance

Click here for more information. And feel free to share with anyone you know who would be interested!

Introducing Rupert
Rupert is an Athletics Australia accredited Level 3 Distance Running Coach with 20 years experience. Based in Melbourne, he has coached athletes from complete beginners through to elite runners. He has coached elite development squads, state representative teams and a range of schools and community groups.

Rupert will be coaching Wednesday morning sessions at The Tan, you can read more about him HERE.

**Limited Time Run Coaching Offer**
Do you know anyone interested in running and looking for a great bunch to train with and experienced coaches to guide the way?

Tell them about us and if they join up before Friday 13 September they will receive the first 2 weeks of training for FREE. Simply get them to contact us at [email protected]

MELBOURNE MARATHON – VOLUNTEERS DESPERATELY 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!

All volunteers will receive lunch, a Show Bag, Cap and Tee not to mention good Karma for their efforts!

• Lead & Tail Bikes 2 more 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.
• Volunteers  to set up, serve and clean up the Lakeside drive drink station 5.45am-9.30am.
• Volunteers 5 more Required 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

CLIMBING MOUNT KILIMANJARO
AN ATHLETES JOURNEY TO THE SUMMIT
“I entered a trance like state not worrying where or how much further there was to go. Every time I did look up the sight of Kibo Peak – the summit of Mount Kilimanjaro – was enough to keep me going.”
Follow Athlete David Feltons journey in his attempt to summit the worlds tallest free standing mountain – Mount Kilimanjaro…..
Click here to continue reading…

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 7 SEPTEMBER
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, endurance/strength 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, endurance/strength ride
  Meet: The Great Provider. Plenty of off street parking.
  Time: 6.45am start. Ride will head up to Port Melbourne first
  Rides/Distances: 100+km’s (follow program distances, ride will head towards Mornington/Safety beach)
  Post Ride Coffee: The Great Provider
  Coach: Greg
  

• ADVANCED SHORT & LONG COURSE
  Location: Beach Road
  Type: Flat to undulating, endurance ride
  Meet: Cafe Racer.
  Time: 6.15am coffee, 6.30am roll out
  Rides/Distances: 115km Short Course (Mornington), Long Course follow program distances (Safety Beach/Arthurs Seat)
  Post Ride Coffee: The Great Provider
  Coach: Ryan

SUNDAY 8 SEPTEMBER
ENDURANCE RUN

• MSAC – 7.50am briefing for 8.00am start, Coach Emma.
• 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.