Weekly Transition 11 September 2013

WORD FROM THE COACHES

This weekend is our third camp for the year – our Pre Season Triathlon Training Camp, being held in the new location of Anglesea Victoria. Our Athletes will have all their meals and training sorted for them, and all they have to do is train, eat and sleep for 3 days! The camp kicks off on Friday Lunchtime in Geelong for a Specific Swim session to kick start their weekend training in a big way. Athletes will then head down the Great Ocean Road to Anglesea where they will settle into their accommodation and get ready for a run session. Don’t ask about Saturday and Sunday – all the athletes need to know is they will be in for a big couple of days, including strength endurance and race specific rides, double run sessions and open water swimming. Those coming to the camp will gain a massive boost to their training and the timing is perfect as we lead into our key pre race and race specific phases of the program. So buckle up – it’s going to be a big weekend!

For those athletes not coming to camp, there will be NO Coached weekend sessions in Melbourne, however we recommend getting together with other athletes via our Tri Alliance Victoria Facebook Page. Train safe.

**Please also note there is NO SWIM SESSION THIS FRIDAY AT NORTHCOTE. Only session will be 6.00am at MSAC.**

CURRENT TRAINING TIMETABLE
Our Training Timetable is now back up and running, you will however notice a difference. We now have two separate timetables – one for our Melbourne CBD/Bayside Squad and one for our Northern/Western Suburbs Squad. All sessions are seperated into these timetables and are up for the month of September. Please ensure you check the timetable for details and session times/locations.

SWIM TIME TRIALS NEXT WEEK
Yes – it has been 6 weeks already since our last swim time trials. Please ensure you are aware of the following times/sessions for Swim Time Trials next week:

NORTHCOTE:

• Monday 6.00am – easy recovery swim
• Wednesday 6.00am – Swim time trials. 500m short course, 1000m long course
• Friday 6.00am – endurance recovery swim

MSAC:

• Monday 7.00pm – easy recovery swim, intermediate/advanced
• Tuesday 6.00am – Beginner Swim Time Trials. This is for anyone who swims Tuesday Morning, AND/OR in lane 9 on a Wednesday Night.
• Wednesday 5.45am – Top Advanced Swim Time Trial. This is for those top athletes in the advanced lane who swim sub 1.30min/100m. These athletes must be ready to be in the pool no later than 5.45am
• Wednesday 6.00am – Top Intermediate. Everyone else who swims middle lane or front of lane 9 on Wednesday morning.
• Wednesday 7.30pm – Low intermediate. Those who swim lanes 7&8 on Wednesday Night, or lowest of Wednesday Morning.
• Friday 6.00am – endurance recovery swim or sleep in. 
  *If you are unsure of which Swim TT to attend please contact the office on 9645 2223.

Swim time trial results from last round can be found online by logging into the members area here under ‘Programs-Training’ (not online programs) named TIME TRIAL RESULTS 2013.

ATHLETE GROUP CATCH UPS/MEETINGS
Next weekend we will be holding athlete group catch ups post our recovery rides on Saturday. We highly encourage ALL athletes to get along to their specific group catch up. If you can’t ride, no worries, just come along after to your meeting.
These athlete meetings will replace a full Team Meeting that we normally hold this time of the year and will cover areas including:

• Training Phase
• Goal Review & Self assessment
• Injuries/over training
• Race planning & targeting
• Summer Timetable
• General Q&A

Make sure you RSVP to the relevant group: (RSVP’S REQUIRED)

• Beginner Short Course: Click here to RSVP
• Intermediate/Seasoned Short Course: Click here to RSVP
• Advanced Short Course: Click here to RSVP
• First Time/Beginner Long Course: Click here to RSVP 
• Seasoned Long Course: Click here to RSVP

SUMMER TRAINING TIMETABLE – COMING SOON!
We are getting excited about our summer training timetable (starts 6 October after daylight savings) and we have some big changes happening which will offer more sessions to athletes both in the CBD/Bayside area and North/West Area. For those new to the squad, the main difference to our Summer Training Timetable is our famous Thursday Night Combo Sessions and Saturday Run and Open water Swims. Stay tuned for full details being released this month!

HALF IRONMAN WORLD CHAMPIONSHIPS, LAS VEGAS!

Well done to each of our athletes in Las Vegas on Sunday in the Half IM World Champs. On what we hear, the athletes received some respite in the race with rain in the swim and bike, but we all know that means humid conditions on the run. But none the less, our four athletes pushed through the conditions and pushed themselves to their limits to finish what we can describe as one of the toughest races on the Half Ironman circuit. Well done guys – look forward to seeing you all back in Melbourne (after the Vegas celebrations that is!)

Nick Sissons M35-39 Overall: 04:54:10 – 80th (35:49 – 02:32:13 – 01:40:02)
Marina Jurjevic F30-34 Overall: 5:00:40 – 12th (37:41-02:38:26-01:39:29)
Ella Davies F25-29  Overall: 06:10:33 – 65th (42:30-03:25:28-01:55:20)
David Nealon M40-44 Overall: 07:03:19 – 235th (48:26-03:24:50-02:35:48)

UPCOMING RACES

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!)
The sprint race takes place this Friday, (Lisa Mc & Paddy), while the Olympic Distance kicks off on Sunday (Lisa D, Tracey & Jill). Best of luck to each of these athletes. They have all put in a huge effort over winter to get themselves in the best shape possible for their race and we wish them all the best!

Sunshine Coast Half Ironman: Sunday 15 September
Racing: Charlie Nathan, Catherine Allison, Andy Peters, Natalie Methven and a big TA QLD contingent!
This is the first time an Ironman event is being held on the Sunshine Coast of Mooloolaba, and anyone who has raced there before will know the course can be fast but tough at the same time. heading up to 30deg heat, athletes will take on the surf in the swim, before heading out on a fast flat bike course, then coming back into town for the 21km run along the Esplanade – which includes a nice little climb each lap. Strong runners will fair well on this course and as long as athletes stick to their race and nutrition plans they should each have a great race. So good luck to our athletes – all racing in the 25-29 year age groups!

#996 Catherine Allison 25 – 29 F
#1236 Charles Nathan 25 – 29 M
#1032 Natalie Methven 25 – 29 F
#1239 Andrew Peters 25 – 29 M

More Details/Tracking:
Race Start: 6.00am Sunday 15 Sept
Official Website: Click here
Online Tracking: Athlete Tracker
Mobile Tracking: IronTrac App

Race 4 Duathlon Series, Knox: Sunday 23 September
The weather is getting warming, so this is a great race to finish the duathlon series with. You’ve been training hard all winter and duathlons are a great chance to lift your training to the next level and test the body in race simulation conditions. Perfect winter race for all Short Course athletes. Click here for more info and to enter.

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.

Yarrawonga Multi-Sports Festival: Sunday 20 October 
This race is set as the Victorian Olympic Distance Championships and doubles as a world qualifier race for those wanting to qualify for Edmonton, Canda next year. The weekend also holds a Sprint Distance Race and the National Aquathon Championships, so there is something for everyone! Last year we had a small crew head up to the event, but this year is going to be big! The perfect lead in race for Noosa and Shepparton and those looking for an early season hit out to blow the cobwebs out. We already have around 15 athletes heading up, so make sure you enter and get yourself locked in for a great weekend in country Victoria! Click here for more on the race and to enter

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.

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 link if you want to be involved!

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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.

TRAINING THIS WEEKEND:

This weekend is our Pre Season Training Camp – so no Coached sessions will be held in Melbourne. If you are not attending camp, get together with other athletes via our Tri Alliance Victoria Facebook Page.

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