WORD FROM THE COACHES
Firstly – we officially welcome everyone to our Summer Training Program! The next 6 months will involve a variety of races, training sessions, functions, social gatherings and more. It will be busy with athletes building and tapering into their own specific races, new athletes coming on board, our build into Ironman Melbourne and the next crop of athletes through our summer Try-the-Tri Program. Exciting times ahead!
Recovery and taper week this week, so a reminder that no Tuesday AM run or Thursday AM ride. And this Thursday is our Summer Training Program Launch! (more details below)
Next week we welcome our newest group into the squad who are participating in our Coaching Clinic for 6 weeks leading into the first race of the Gatorade/Active Feet Fun Tri Series. These up and coming triathletes will enjoy learning loads from our Head Coach of Beginners – Bernadette and other Coaches over the next 6 weeks. They will be in their own groups and have separate Coaches, but you’ll still get to see a number of these faces particularly on Thursday Night’s and Saturday Mornings. There will be a small group also joining our Monday and Wednesday morning Swims at Northcote. So make sure you make them feel welcome. A lot of our current athletes joined us through groups such as this and our Try-the-Tri Groups so we look forward to seeing their progression into the triathlon world! J
VICTORIAN DUATHLON RACE RESULTS
Tri Alliance had a handful of athletes race the VIC Duathlon Championships over the weekend in preparations for upcoming sprint and OD races. With near perfect conditions for racing the scene was set for some fast times over the 5km|20km|3km sprint course. The Tri Alliance SC Adv team put on some very strong results with 4 podiums and setting themselves up for a big season of racing ahead.
Ryan Bourke: 2nd 25-29 Male – 59:06
Xavier Flynn: 2nd 35-39 Male – 1:00:08
Mark Skilton: 2nd 30-34 Male – 1:00:44
Daniel Kelly: 6th 30-34 Male – 1:06:17
Belinda Griffiths: 3rd 35-39 Female 1:13:39
Ellie Stubbs: 6th 25-29 Female 1:19:31
Sheridan Brown: 4th 35-39 Female – 1:20:23
Well done team and sorry of we missed anyone out.
SUMMER TRAINING PROGRAM LAUNCH – THIS THURSDAY!
6.00pm Thursday 10 October 2013, Elwood Beach
Our Summer Training Timetable kicks starts on Thursday 10 October and to celebrate we’ll be holding our first training session and launch at Elwood Beach. The night will include:
- Open Water Swim Training & Run (NO BIKES/WINDTRAINERS)
- Rocket Science Wetsuit trials (first in for sizes)
- Mizuno Running Shoe Trials (first in for sizes)
- BBQ Dinner Post Training
- Announcement of our 2013/2014 Ambassadors (click for details)
CLICK HERE to RSVP (REQUIRED!)
ELSC OPEN DAY & TRAINING SESSION
7.30am Saturday 12 October 2013, Elwood Beach
Join Tri Alliance for our first SUMMER SATURDAY Training session at Elwood Beach and Elwood Lifesaving Club’s Open Day. We’ll kick off the morning with a combination of swim, bike, run and skills sessions, AND hold the first of our TRANSITION TIME TRIALS! We’ll finish with breakfast and a coffee (or two) and feel free to hang around (or pop back down) for ELSC Official Open Day. This is also your first chance to finalise your membership with ELSC. CLICK HERE to RSVP
ELWOOD LIFESAVING CLUB MEMBERSHIP / RENEWALS
Tri Alliance has had a long association with the ELSC and to continue our support, Tri Alliance encourages ALL athletes who will be training at our sessions at Elwood Beach to become a member of the ELSC.
For just $85 you receive the following benefits.
CLICK HERE to read more and to sign up today.
SMILING FOR SMIDDY – FUNDRAISING
Big shout out to Anne Marie Cooke and her team who on Saturday replaced their ‘long ride’ with a windtrainer session in South Melbourne Coles to raise money for Smiling for Smiddy. A big effort from all involved!
“The Smiling for Smiddy 7 hour windtrainer session kicked off at 10.30am on Saturday in the Clarendon Centre, South Melbourne. After some nerves about the setup, all went according to plan & we had a prime position opposite the tills at Coles & although some of the Saturday shoppers looked at us strangely, a lot of them tossed some money in the bucket! We went through some Tri Alliance training sets throughout the day which attracted a lot more attention & donations as people saw that we were really working for the money (and we got some proper training in too!). The TA family rallied and we had a number of changeovers throughout the day as well as a steady stream of visitors which kept us entertained! The tally at the end of the day was a very impressive $1000!! A big thank you to everyone who was involved! ” Anne-Marie Cooke
IRONMAN WORLD CHAMPIONSHIPS, KONA!
Only a few more sleeps until the start of the 2013 Ironman World Championships in Kona, Hawaii and the atmosphere is really starting to build. You walk out your front door and the road and footpaths are covered with strong bodied and strong willed Ironman athletes. The Ocean is awash with arms and legs practicing over the swim course and the cafe’s are full. We suspect our family, friends and fellow training partners of our athletes are looking forward to the race as much as they are. You can already see some footage online on our Tri Alliance Victoria Facebook Page. We’ll provide final pre race information and video later in the week. So keep an eye out for this!
Race details:
- Race Start: Age Groupers kick off at 7am on Saturday 12 October (4am Melbourne Time on Sunday).
- Tracking: Live coverage online or track their progress using the app Irontrac.
- Athletes & Bib Numbers:
Brett Archbold M35-39 #1556
Nathan Sims M35-39 #1593
Sarah Grove F30-34 #1924
Chris Bailey M35-39 #1471 (qld)
Robbie Andrews M45-49 #758 (qld)
Kemble Edelsten M40-44 #1245 (TA S&C coach)
MELBOURNE MARATHON DETAILS
Good Luck to all our athletes completing the Melbourne Marathon events this weekend. We have around 65 athletes involved for many different reasons, for some (about 20) this will be the first time they have completed a marathon or Half Marathon and this will go along way to building their confidence for long course racing. For the rest of you completing the 5k, 10k, Half Marathon & Full Marathon we look forward to celebrating many new PB’s or crossing the necessary practise run off your training plan for the 2012/13 season.
Thanks to our Lead/Tail cyclists and all those who are volunteering their time to assist with the event. Look out our lead/tail cyclists on course:
Marathon – Lead Female, Ellie Stubbs
Half Marathon, Lead Female, Ali Stubbs
10km – Lead runner, Nick Sissons
5km – Lead runner, Nick Sissons
3km – Lead Runner, Brianna Laugher
Marathon – Tail Runners, Lidia Ursini & Suzie Latta
Aid Stations: Tri Alliance Aid Stations are located on the Half and Full Marathon course at Lakeside Drive Junction Oval and on the Marathon course runners will have 2 passes of the Fitzroy Street drink station. All spectators are welcome to drop in and hand out a drink or join the cheer squad! Make sure you wear your TA Gear to show your support!
Post race Celebrations & Kona Cheer Squad: Previous years we traditionally head to Belgium Beer Cafe for post race celebrations and to cheer home our Kona athletes online, feel free to tee up on our Tri Alliance Victoria Facebook Page or pop down!
Where: Belgian Beer Cafe, 557 St Kilda Rd
Time: 2pm onwards, early birds can save the tables
Theme: A touch of Hawaii
MELBOURNE MARATHON TRAINING/TAPER
This year we again have a large number of athletes who are in taper town now for the Melbourne Half/Full Marathon. So well done to all our athletes who have hit their peak in run training leading up to the race next week. This weekend will seem like a breeze as you back off your long run distances down by around 30% of what you peaked at. For our Marathoners this can be anywhere between 20-25kms and our Half 12-15km as your long run this weekend. It really depends on what level you are at and how you are feeling. So if your program says 25km – do not think you HAVE to do the distance. Your training has been done now, you will gain more from freshening and sharpening the body than by trying to just ‘put in the kms’. Play it smart and next weekend you will have a good race.
We also hope you have practiced in full your race nutrition plan – don’t think you will just wing it on the day, you need to plan.
Nutrition is not the only key to having a good race though – pacing is just as important. Your long runs over the past 3-4 weeks should have given you a real good guide of where you are at and what pace you should aim for over your distance. So have confidence in the training you have done.
And don’t forget the big picture. Is this race an A Grade? Or is it for a bigger purpose? If you know your goal/aim, this will also help you understand how hard and how fast you should push yourself.
Make sure you book in early for a massage post event with Lakeside Sports Medicine Centre to flush out the legs. Expect to be sore, but my completing active recovery sessions, getting a massage and doing your own self massage will assist in getting you back moving sooner. *Don’t under estimate how much a massage can help. So contact the guys at Lakeside to make sure you don’t miss out.
ATHLETES RACING CHALLENGE MELBOURNE / GEELONG HALF IRONMAN
Any athlete that is racing Challenge Melbourne or Geelong Half Ironman in February next year that is NOT using it as a lead in to an Ironman in March/April/May, then we require you to complete the following survey to ensure you are on the correct Training Program leading into your event/s. So please ensure you take the time to complete this survey as the training program for these Half distance races has now commenced! This also ensure we know who is racing so we can have athletes train together. So don’t skip over completing this survey.
IRONMAN MELBOURNE ATHLETES – PLEASE NOTE
We have a number of athletes now who are now about to start their gradual but consistent build to Ironman Melbourne. If you are training for IM Melbourne and ARE NOT completing a Half IM race before Christmas (ie not doing Shep/Busso) please email Emma so she can ensure you are on the right program starting from October. Those who are racing IM Melbourne but ARE doing a Half before Christmas will continue their build and then switch over post their Half IM race.
Also ensure you have joined our Ironman Melbourne Facebook Group where further communication and discussion around the race takes place.
FALL CREEK TRAINING CAMP – LONG COURSE
A couple of years ago we held a fantastic camp in Falls Creek over the New Year Period and we are again looking at holding a Camp either the first OR second week of January.
This camp would be specific for those racing Challenge Melbourne / Geelong and/or IM Melbourne/NZ. *Please note not suitable for short course due to the Olympic Distance Race on 12 Jan.
Falls Creek is one of the most scenic training grounds in Victoria and the added benefit of hills (ie mountains) and Altitude. This week will be a perfect lead-in to Long Course races in
CLICK HERE if you would like to express interest in training in Falls Creek!
UPCOMING RACES
Hawaii Ironman World Champs: Saturday 12 October
Racing: Brett Archbold, Sarah Grove, Nathan Sims, Chris Bailey (QLD), Robbie Andrews (QLD) and Tri Alliance Strength & Conditioning Coach, Kemble Edelston.
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.
Noosa Multi-Sports Festival: Sunday 3 October
One of the biggest events on the triathlon calendar in Australia – the Noosa Multi-sports Festival will this year again seen a HUGE contingent of Tri Alliance athletes head to the Sunny Coast to embark on the largest Olympic Distance Race in Australia. Last year we had over 200 Tri Alliance athletes race from both TA Vic and TA QLD and this year will be just as big – if not bigger! Stay tunes for details on functions and events we will be organising leading into the event and post event.
NOOSA FUNCTIONS – SATURDAY BREAKFAST & SUNDAY AFTER PARTY!
Please stay tuned for a specific email with details regarding Noosa – including a training schedule and details on booking tickets/spots to our Annual Saturday Morning Group Breakfast at the Surf Club and our famous Noosa After Party! So stay tuned!!
TRAINING THIS WEEKEND
SATURDAY
Long Course Ride:
Meet: West Beach Bathers Pavillion
Time: 6.30am for 6.40am start
Ride: Follow your program rides/distances.
*Stay tuned for rides that will start back in the hills post Noosa/Shepparton for some athletes.
Short Course Combo:
Meet: Elwood Lifesaving Club
Time: 6.55am for 7.00am start
Session: Run, transition skills, transition Time Trial! And open water swim.
SUNDAY
MELBOURNE MARATHON!!!
No coached sessions. Follow your run programs and be sure to come and support our 50+ athletes taking on the challenge of Full & Half Marathon distance as well as the 5 & 10k event. Then join us for the Post race Celebrations & Kona Cheer Squad at Belgian Beer Cafe.
Team Tri Alliance
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.
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