WORD FROM THE COACHESIronman Athletes
A solid weekend of training from our Ironman Athletes who are now all in what we like to call ‘Taper Town!’ A big thank you to all those who have helped with the race recon swim/runs from Frankston over the past few weeks, these are invaluable to our athletes and your help is greatly appreciated!

Thanks also to everyone who came along to our Ironman BBQ and Family Day on Sunday. A huge turn out with around 50 athletes, friends and family enjoying great food, great company and sunshine at Elwood Beach. What more can you ask for! A big thanks to those who brought some of the delicious food along too – you will always be well liked by our Ironman athletes with food in hand. 😉Victor Harbour2

We had 6 athletes head across the state line and into South Australian Territory for the World Qualifying Olympic Distance race in Victor Harbour. Well done to Tim Salt, Gordon Hassett, Charlie Nathan, Stephen Drake, Sinead Collins and Anne-Marie Cooke on what was a tough course. From all reports, the lead up and the celebrations in themselves were worth the trip over! Click here to read Ambassador Anne-Marie Cooke’s account of the race.Tri Alliance Ride

This weekend sees Race 5 of the Gatorade Series at the sea side town of Portarlington.  Good luck to everyone racing including our Short Course athletes and our latest group of Try the Tri’s who will be graduating this weekend with their first triathlon! Make sure you read details below regarding pre race session in Portarlington this Saturday and details for Sunday. See you all down there! And if you haven’t seen this video from Portarlington race a few years ago, make sure you check it out here. Always good for a laugh at the end! :)

Other big races around the country this weekend are the Mooloolaba Olympic Distance Triathlon, and Challenge Batemans Bay. Coach Ryan is heading to Batemans Bay for his second attempt at the Half Distance (after having to pull out of Challenge Melbourne with a flat). We can’t wait to see what he produces, as he has been menacing at training!

SAY GOODBYE TO SUMMER! (BBQ THIS THURSDAY – RSVP REQUIRED)
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 a distant memory for another year….
We ask you to RSVP for catering purposes by Lunchtime Wednesday 12th. We also ask that you contribute $5 towards the feast on offer including: Sausages, Chicken, Vegetarian on request, Salads, Bread/Wraps, Fruit, Drinks and of course there will be CAKE!
We hope to see many of you there 🙂 Click here to RSVP

FREE GATORADE ST KILDA RACE ENTRY | GREAT OCEAN RIDEGatorade Help
We are looking for people keen to help out at Gatorade Race 4 in Portarlington this weekend. For your troubles, you will receive a free entry to either the final GTS race in St. Kilda on Sunday 30th March OR The Great Ocean and Otway Classic Ride on Saturday 22nd March. Shifts will be from 5.30am-12pm and will include event t-shirt, cap, brekkie snack, show bag and water.
Please email [email protected] if you are interested

COMPETITION TIME!! WIN 1 of 8 PRIZE PACKS!!
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 6th of April. This race will include the New Olympic Distance race in Mordialloc.

mizuno

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 :).

MSAC CHANGES THIS WEEK
Reminder that there are changes to sessions at MSAC over the next week due to the Grand Prix and Pool Closures:

  • Wed 12 March – NO AM Session, PM session at 7.00pm, outdoor Pool
  • Frid 14 March – NO AM session
  • Mond 17 March – sessions as normal
  • Tues 18 March – sessions as normal
  • Wed 19 March – NO PM session, AM session as normal 5.45am outdoor pool
  • Fri 21 Mar – Sessions as normal
    *During MSAC closures, there will be limited public lane space available. However we have our full squad sessions at StMichaels, Northcote and Mentone as normal, so make sure you utilise these sessions if applicable to you, or follow your own programs. 

 

ARE YOU OVER-TRAINED OR UNDER RECOVERED?
Is your motivation for training and racing slowly declining? Are you always tired? Aren’t hitting your interval times or simply feeling lousy? Make sure you read the following articles on over training and under recovering to ensure you finish off your season strong – and not in a heap… Signs of over training AND Overtraining explained

WHAT IS SPORTS PSYCHOLOGY?
Daniel Dymond and Dane Barclay from The Performance and Sports Psychology Clinic commence their new Podcast Series with “What is Sports Psychology?” Click to listen and understand the thruths (and myths) around Sports Psychology.

GIANT IRONMAN MELBUORNE TEES!
Tri Alliance and GIANT Bicycles have teamed up to bring our athletes Ironman Melbourne Supporter Tees. Tri Alliance has 55 athletes racing Ironman Melbourne 2014 who will each receive a GIANT and Tri Alliance Ironman Melbourne Tee for FREE
*Please note Tees are strictly limited to Tri Alliance Ironman Melbourne Athletes ONLY – 1 Tee per athlete. Once ALL Ironman athletes have ordered tee’s they will become available to Tri Alliance supporters and athletes.
*Tees WILL NOT BE SHIPPED and will need to be collected from the TA office (late next week) or pre-Ironman dinner.
STAY TUNED!

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 ATHLETESPrahran-Health-Foods

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!

emmalongboard

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! EOSP
CONFIRMED DATE – SAT 3 MAY!
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 has been confirmed as SATURDAY 3 MAY and we have a NEW venue booked!! 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 – LORNElorne
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!

ARE YOU NEW TO TRI ALLIANCE THIS YEAR?
Are you new to Tri Alliance or to triathlon training in general? Want to know what happens after the last race of the season? We have heaps of things happening, including Goal Setting and race planning, April ‘Fun’ Transition Training Timetable, End of Season presentation Night, Tour de Latte Rides, family funs days plus more!
If you are wanting to chat to a Coach about what your plans are for the end of the Season Emma is manning the phones to chat you through. So make sure you give us a call anytime between 10am and 3pm Monday-Friday. We would love to hear from you!

GIANT BICYCLES – THE WINNING FORMULAGiant Bikes1
Each week we are seeing more and more athletes on our favourite bikes from GIANT Hampton and Bicycles Inc. The range of bikes that GIANT offer, from entry level road and time trial bikes through to the top end TT bikes that have some serious speed and look the goods too.  Contact GIANT Hampton or Bicycles Inc if you want to talk shop!

IRONMAN PRE RACE DO’S and DON’TS (BIKE)Bicycles Inc Logo
On Tuesday Night the team from Bicycles Inc provided the squad with a Bike Pre Race Maintenance session, outlinging the do’s and don’t before your next big race. We’ve put together an article worth reading over to ensure you (and more importantly your bike) is prepped and ready to race next week. Click here to read…

 

UPCOMING RACES & EVENTS
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 6 April                  Mini, Sprint & Olympic Distance, Mordialloc

TRIATHLON TRADING POST
ROAD BIKE FOR SALE

Josh Rix Bike for SalePro 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].

BIKE RACK FOR SALEbike rack example
Bike Rack for Sedan car.  Holds 3 bikes. I don’t have my sedan anymore, so can’t take a photo of it, but it looks something like photo attached. $50. Contact [email protected]

 

TRAINING DETAILS THIS WEEKEND

SATURDAY 15 MARCH

  • 6.30am – Long Course Taper Ride. Leaving Elwood Lifesaving Club. 6.25am brief for a 6.30am roll out. Coach Greg
  • 6.30am Short Course Ride (those not racing Portarlington). Leaving Elwood Lifesaving Club. 6.25am brief for a 6.30am roll out. Please note this is an option for those not down in Portarlington. Ensure you group with other SC athletes and follow your programs. (non coached)
  • 8.30am – Try-the-Tri & beginner Session. Elwood Beach. Swim, Bike, Run, Skills.
  • 9.30am – Pre Race Session and course familiarisation in Portarlington. Meet at the race venue 9.15am for a 9.30am start. Will complete a ride, run, course overview and then optional swim.
  • 11.00am – (approx) TA TAJ set up and rack set-up. We ask for athlete is assist us and event organisers SuperSprint with putting up transition racks. Won’t take long with all hands involved. Thanks in advance! 🙂
  • 12.30pm – Tips & Tricks and Transition Walk Through. For anyone coming down to the course later, join our tips & tricks and walk through to ensure you are best prepared for your race. Meet at TA Taj at race venue.

SUNDAY 16 MARCH

  • Short Course: Race day! Race 5 Gatorade Series, Portarlington or own run if not racing. Feel free to meet Long course athletes for a run.
  • Long Course: 8.00am Long Course Taper Run, Leaving Elwood Lifesaving Club. (non coached)

HAPPY TRAINING!
Team Tri Alliance

 

 

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