Weekly Transition 5 March 2014

WORD FROM THE COACHES

It has been another huge weekend for training and racing! Triathlon season has well and truly reached its peak, and as we waved goodbye to summer, this weekend, we also saw some great performances by athletes taking part in various Olympic and Sprint distance races across the country; in the Fitness First corporate triathlon and in the New Zealand Ironman; along with seeing both short course and long course athletes continue to tick off some key training sessions over the weekend.

Big congratulations go out to Katie Bennett who completed her first Ironman, Ironman New Zealand, over the weekend. Katie completed the tough course in 14:23:09 – Well done Katie!

Back at home, Mark Skilton, Henrick Zimmet and Sarah Lausberg all headed up to the nations capital, Canberra, to continue their quest to qualify for the Triathlon World Championships later this year. All athletes had very solid results with Mark placing 4^th, Sarah 5^th and Hendrick 10^th. With great results so far, it looks very likely that these athletes will be toeing the start line, representing Australia, in Canada later this year.

We also had a number of athletes compete in the Warrnambool Sufferfest and Olyfest on the weekend. The Sufferfest, a 2km swim, 80km ride and 20km run was a perfect race for triathletes looking to test themselves prior to Ironman Melbourne, with huge congratulations going to Andrew Wood-Rich who came away with an overall time of 5:05:01 (almost cracking the 5 hour mark!) over the 2km, 80km, 20km, course. This race puts Andy in good stead for his A-race, Ironman Melbourne on the 23^rd March. Good luck in Melbourne Andy!  🙂 The Olyfest saw some outstanding performances by Tri-Alliance athletes as well. A big well done goes to Louisa Fernanda, who landed a podium position (3^rd) in her first Olympic Distance event. Simon Gronow also competed in the Olyfest, his first race post injury, with Ellie Stubbs racing in the Sprint event. Well done to all athletes that competed.

Locally, Elwood played host to the Fitness First Corporate triathlon on Sunday. Big congratulations go out to all Tri-Alliance athletes who competed in various teams throughout the event. From all reports it sounded like a great event. Well done! A big thank-you also goes out to everyone who helped out and supported on the day as well.

It’s not hard to see that March is a huge month for triathlon! There isn’t a weekend when we won’t have athletes competing in various races to come, including in the big one – Ironman Melbourne on the 23^rd of March.

THURSDAY COMBO SESSION

Rocket and Mizuno Trials plus Ironman age group champion Sam Hume to attend Elwood combo session

Don’t miss your Last chance to get your shoes sorted before Ironman Melbourne and the final sprint races of the year!! Now is the perfect time to upgrade your shoes for the final races of the year and ensure you can wear them in correctly. Trent from Mizuno and Mark from Running Fit will be on deck to provide friendly and professional advice on the perfect shoe for you. Scott from Rocket Science will also be at the session with trial wetsuits and new wetsuits at 25% discount!

If you are racing Ironman Melbourne you DON’T WANT TO MISS catching up with Sam Hume. Sam has been one of Australia’s best age group triathletes for many years and knows exactly what it’s like to manage full time work, family and Ironman racing and training. During and post training Sam will be available to chat and provide his inside tips and tricks on Ironman racing.

Did you know that Trent Harlow from Mizuno is an ex-professional runner?

We are lucky enough to have Trent as both a partner and athlete and after his 2^nd place at Challenge Melbourne recently; we caught up with Trent with a few questions about his sporting career.

Number of years running: it’s getting up there now – I started competing ‘seriously’ when I was 15 so 25 years!

Greatest running achievement: a have a few that are hard to split: 1.Running for Australia at World XC; 2. Finishing my first Marathon (2nd in a Korean International Marathon); Top 5 national rankings for 5k / 10k in simultaneous years

Most memorable race: I have many fond memories of various races, but one that stands out is the 2013 Great Ocean Road Marathon. After finishing 2nd to the same African in the afore mentioned Korean Marathon no less than x 6 times!, I finally out kicked him – the beer tasted good after that one!

Favourite place to run in Melbourne: I actually love running through the CBD first thing in the morning – it’s quiet but there is an air of expectation that I love.

Why have you chosen to race triathlon (Trent is racing IM Melbourne)? I have no idea 🙂 maybe because TA has been a bad influence on me. IM for me (and many endurance athletes I suspect) represents a ‘bucket list’ item and one that I will be very proud to hopefully achieve.

Favourite Mizuno running shoes: They are all my favourites! I have to say Wave Rider and Wave Hitogami are my two go to shoes.

SAY GOODBYE TO SUMMER!
The season rolls on too quickly! Ironmen are tapering and Short Course athletes are Peaking. We think it’s time to spend a few moments together catching up over a BBQ, before Thursday nights at Elwood are distant memories.

A few of our Social Butterfly’s have offered to organise everything on your behalf. So we would ask you to RSVP for catering purposes by Lunchtime Wednesday 12th. We also ask that you contribute $5 towards the feast on offer.
RSVP HERE – If you can’t make it then join our Ironman guys on Sunday post training, read this weekend’s training updates for details.

MSAC CLOSURES

Athletes please note, there will be no coached pool session on Wednesday Morning the 12^th of March and Friday Morning the 14^th of March due to MSAC closures.

The outdoor pool will be open during these times with limited lane availability.

COMPETITION

We also want to encourage athletes to join us, and our partners; Mizuno Running, Running Fit and Bicycles Inc., at the final race for the season on Sunday the 6^th of April. This race will include the New Olympic Distance race in Mordialloc. Tri-Alliance has teamed up with Giant Bicycles, Bicycles Inc., Running Fit and Mizuno to run a big competition for this final race of the season. Win 1 of 8 prizes simply by uploading your best picture featuring either Giant or Mizuno to Facebook or Instagram, including the hashtag #Mordirace5 to be in the running. It couldn’t be easier! Be as creative as you want. In fact, the more creative the better! 🙂 We are encouraging all Tri-Alliance athletes to take part in this race, including our long course athletes – what better way to get in some active recovery after Ironman Melbourne :).

BODY MAINTENANCE

As mentioned in last weeks newsletter, a reminder that this time of the season can take a big toll on the body, with the heavy training load for long course athletes, and the accumulation of a long season of racing for short course athletes. It is important to stay in-tune with your body so you can finish off the 2013/2014 season strong. The best way to do this is keep on top of your recovery and chat to Coaches if needed.  If you have any niggles, injuries or on going concerns with your body, we highly encourage you to speak to us about seeing Simon Anning, the Head Physiotherapist at Lakeside Sports Medicine Centre. This includes athletes who are currently seeing other physiotherapists/osteopaths/chiropractors, who may not be getting the results or the progression they are after. We cannot recommend Simon highly enough and encourage you to chat to us in the office about any injury management plan you have. We will work closely with Simon and ensure you are booked in to see him within 48hours of flagging your concern with us. As our goal is to get you back to 100% fitness and injury free as soon as possible.

NUTRITION SEMINAR – THIS FRIDAY!

If dealing with injuries and/or niggles, it’s also important to look at what’s going in to the body, as nutrition can play a big role in helping to heal and prevent injuries from occurring. Prahran Health Foods, in partnership with Chris Bellanger from Injury Nutrition will be conducting a seminar on injury nutrition at Prahran Health Foods this Friday, 7^th March 2014 at 6:30pm. Topics covered include, how to recover faster after exercise, how to prevent and/or heal injuries and how to reduce pain and inflammation. Chris has a wealth of knowledge in injury nutrition. This is a seminar not to be missed! To attend you must reserve a spot. For more information and to reserve your ticket please visit: https://www.facebook.com/events/594198507330895/.

UPCOMING RACES & EVENTS

Sunday 9 March               Olympic Distance Qualifier, Victor Harbour & Wollongong
Sunday 16 March             Race 5 Gatorade Series, Portarlington, Challenge Batemans Bay
Sunday 23 March             Ironman Melbourne
Sunday 30 March             Race 6 Gatorade Series, StKilda
Sunday 30 March             Mooloolaba Olympic Distance
Sunday 6 April                  Mini, Sprint & Olympic Distance, Mordialloc

MARCH TRAINING TIMETABLE

We currently have our largest training timetable to date, and as an athlete with Tri Alliance this provides you with the biggest choice, variety and availability to attend sessions over locations from North, West, CBD and our new location at Bayside. We will be continuing to develop and increase sessions over the coming weeks and months – so if you have any feedback, feel free to let us know, we’d love to hear your thoughts. [email protected]
We are just waiting on final confirmations from MSAC in regards to sessions in March around Grand Prix and centre closures. Please note that there will be no am Swim Sessions on the 12th and 14th of March. Please continue to keep an eye on our training timetable here for updates.

SWIM SESSIONS AT STMICHAELS

For athletes swimming at StMichaels, please be aware that we will be introducing Coach Julie Ann to our Athlete ID system and you will be erquired to bring your athlete ID to these sessions and present for scanning. A reminder also, that to be able to swim at ANY of our swim sessions, you must be either on our Social SWIM, Short Course SWIM or Long Course SWIM Programs. If you are not you will need to contact the office to upgrade to a swim program. [email protected] 9645 2223. Please ensure this is done before next Monday.

NEW ATHLETE ID CARDS

We have new Athlete ID Cards that we are rolling out that have a ‘key chain’ tag. This allows the option for athletes to put the card on their keys and/or in their wallets. So no excuse not to have your card at a session! Any new athlete will receive this new card form, and existing athletes will have the option to swap over their current card for a $5 fee. If you would like one of these new ID cards, please email [email protected].

POLICE CRACK DOWN ON CYCLISTS

Police are continuing their blitz on Beach Road targeting Motorist and Cyclists to help push the message of sharing the roads and safe riding and driving from both parties. It is a great initiative from the Victorian Police as Beach Road is notorious for both Cyclists and motorists not obeying by the road rules, and not being courteous and considerate of each other.

We want to ensure and reiterate again that all Tri-Alliance athletes are expected to obey by the road rules and use common sense and courtesy while riding.

Areas of particular concern are:

• Front and rear lights – MUST be warn at all times.
• You must not ride through a red light, under any circumstance. If you are in a large group that starts to roll through a yellow light the group may be required to split and stop for the red light. As a rider you must be willing to make that call in a safe manner.
• Ride two abreast only and stay to the far left of the road as is deemed safe.
• When passing another group of cyclists, you must not cross over the right white line – so this may mean moving to ‘single file’  to pass the group in front.
• When moving into a single file, the right hand rider will move forward, and the left hand rider file in behind.
• When riding in our groups, you must be wearing Tri Alliance Cycling Kit
• You must at all times keep the safety of yourself and others around you as your top priority.

GIANT HAMPTON – LIGHTS SALE

There were a number of our athletes that were caught out without lights over the weekend, and given the days are getting shorter, and the mornings darker, you need to ensure you have bright and visible lights when riding on the road. Not only for your safety – but it is the law! The team at Giant Hampton have plenty of lights in store including Moon Lights (20% off), Giant Lights (20% off) and Lezyne Lights 30% off.
Make sure you head in store to grab a set before the weekend.
Giant Hampton, 475 Hampton Street Hampton.

CYCLING VICTORIA CODE OF CONDUCT

Cycling Victoria, in conjunction with Victoria Police and Vic Roads recently released a ‘Cycling Code of Conduct’.  A code put together to assist cyclist enjoy a safe ride while on the road – including obeying road rules, being predictable and the rights of others who use the road. PLEASE ENSURE YOU READ THE FOLLOWING – as all cyclists are expected to know, understand and obey by the code of conduct.

CYCLING SKILLS AND TECHNIQUE PROGRAM

Are you in need of better cycling skills and technique?

Tri-Alliance has designed a beginner – intermediate 6 week specific program that will have you feeling more confident and technically efficient on the bike. Sessions will provide coaching advice, technique and tips on bike equipment including basic servicing, signalling and road rules, group riding skills and etiquette, hill climbing and cornering technique.

For more information and to reserve a place click here.

PHRAHRAN HEALTH FOODS – 15% OFF FOR ATHLETES

Did you know that as a Tri Alliance Athlete you receive an automatic 15% off store wide at Prahran Health Foods with your athlete ID card (201 Commercial Rd, Prahran 3141).

Head in and see the professional and friendly team for free advice on sports nutrition, products and general health enquiries. Prahran Health Foods are also stockists of Fusion Health products and carry a large range of specialty health foods. Check out the other fantastic benefits of being a Tri Alliance Vic Athlete here.

APRIL TRAINING TIMETABLE STAY TUNED – COMING SOON!

Our much-anticipated ‘April Training Timetable’ will be coming out VERY soon. For those who haven’t been with us over April, this time of the year is our Recovery and Transition month, a chance to enjoy some down time, but have some fun with training at the same time. Activities planned this year include:

• Mountain Biking
• Trail Running
• The famous 1000 Steps with Coach Dazza
• Tour de Latte Rides
• Sunday ‘Fun Days’
  PLUS MORE!

END OF SEASON PRESENTATION NIGHT!

The biggest night of the year is our End of Season Presentation Night! In what is touted as THE Social Event of the year, it’s one you won’t want to miss! Final date to be confirmed, but will be either last April or early May. And we have a NEW venue planned! So stay tuned for details and invites coming out soon! The big questions this year – who will be this years John Cornish Scholarship holder? Who will win the ‘Zoolander Award’? Stay tuned…

PRE SEASON TRAINING CAMP – LORNE

We are excited already about this year’s Pre Season Training Camp, held every year over the Queens Birthday Weekend (6-9 June 2014) in Lorne.

We have some exciting developments and additions to this years camp that we can’t wait to share with you! In the meantime make sure you lock this date in your diary and stay tuned for more details to come!

GMHBA is pleased to offer  Tri-Alliance athlete’s exclusive access to this month’s partner offer. Get a Quote or Join Now
*Plus, if you join by 28th February 2014, we’ll give you $150 Cash Back plus a waiver of most 2 & 6 month waiting periods when you take out a GMHBA Combined Product. To ensure you receive this special offer all you have to do is use promotional code Tri-Alliance.

Finally a health insurance product that rewards YOU for staying fit and healthy! 

GMHBA has some exciting news. We have developed a range of packages specifically for people into sports and fitness.

When it comes to exercise there is a fine line between pushing your body to its limits and overdoing it. So with fantastic benefits and enhanced claiming limits, you need to ensure you have the right cover for your fit and active lifestyle with one of our four Fit Packages.

Our Fit packages encourage, support and reward you for staying fit and healthy.  We also put significant dollars back in the hands of local clubs and communities, to improve and protect the health and well-being of grassroots fitness and sport participation in Australia.
Contact us  1300 446 422 [email protected]

INTERNATIONAL WOMENS DAY! 

Liv/giant and Cycling Victoria have teamed up for International Women’s Day 2014! A reminder to those who have RSVP’d (RSVP’s closed Monday 3 March) that this event will be held at ‘The Great Provider’ this Thursday the 6^th March 2014.

Cycling Victoria will be holding awards to acknowledge those whose contributions, from the grassroots up, have helped to encourage women to discover the joy of cycling. Tri-Alliance has been working closely with LIV Giant over the past couple of years and we believe they do fantastic work in developing women in cycling and a helping to create a friendly and inviting culture for women.

It’s sure to be a great event and we look forward to hearing about it from those planning on attending.

TRAINING THIS WEEKEND

SHORT COURSE

• Saturday: 7.30am Elwood Beach. All swim, bike and run gear needed. All athletes will commence with a race specific run, followed by skills (yes you will all be mounting/dismounting!). You have under 3 weeks until the next race to perfect it all.
• Sunday: 6.45am Short Course Ride, leaving North Point Cafe, Brighton. Parking on North Road or surrounding side streets.

LONG COURSE

• Saturday: Long Ride + run off bike, leaving Elwood Beach 6.15am. Follow own program distances, or speak to a Coach.
• Sunday: 7.00am IM Melbourne Race Recon swim and run from Frankston. Ensure you are part of our IM Melb FB Group for full details.

SUNDAY POST-RUN BBQ

Please join our long course athletes this Sunday from midday for a BBQ to celebrate the Ironman journey that the Long Course athletes have been on in the lead up to Ironman Melbourne. All friends/family/short course athletes welcome! It will be a great way to congratulate the long course athletes on what they have already achieved and to wish them luck as they had in to taper week, and then the BIG DANCE on the 23^rd March!

If any friends/family/short course athletes are able to help with the BBQ set up please let Margaret know – [email protected] . Any help would be sensational! The reward: a hug from one of the coaches 🙂

If you’re planning on attending the Sunday BBQ – Please bring a plate (sweet or savoury) and/or drinks to share. A $5 donation will be required to cover the cost of the meat/chicken.

TRIATHLON TRADING POST

ROAD BIKE FOR SALE

Pro Athlete Josh Rix is selling his Boardman Roadie (as ridden by Ironman World Champion Pete Jacobs). The bike has done less than 1,000km (one would call that near brand new!) and comes with D12 Ultergra gearing. Size large – would suit someone around 6ft. Selling for $3,000 ono.

If you are interested or want more details, please contact Josh – [email protected].