Weekly Transition 14May2014

WORD FROM THE COACHES

Welcome to week 2 of the 2014/15 season, hopefully by now everyone has made a come back to training and by next week you should all have a routine underway. Make sure you enjoy the sleep in’s, easy sessions and days off. The biggest mistake you can make with your training now is doing too much too soon or too much intensity too soon. Remember for most of you – your A Races are still 6 months away – that’s a lot of training time. So do not feel like you have to try and make up time now for having time off in April.

Our Lorne Camp Early Bird special ends today so don’t miss out and secure your spot by COB today. We have some exciting announcements in the next couple of weeks around the camp including guest speakers, so CLICK HERE to secure your place!! THIS WILL SAVE YOU 10% – nearly $50 from the full price! So jump online today.
*Please note if you are having difficulties paying through our shop, you can transfer into the following account. Please email Sarah if you pay through this method.
BSB: 033-018
ACC: 290641
REF: (name) Camp

This week has seen our first round of time trials underway. Don’t shy away because you have lost some fitness over April. Remember this is an important part of your training and helps you to track your progress over the off-season. In 6 weeks time with consistent training it can only get better! If you can’t make the Tri Alliance scheduled sessions then make sure you complete your own and send your TT result to [email protected].

As part of our on going commitment to delivering quality coaching to our athletes our coaches had an up skilling session with Rupert Van Dongen on the weekend. Rupert worked with coaches on running technique and fundamentals to help you improve. He also added to our library of running drills, so keep an eye out for some fun new drills to try out at training over the coming weeks.

This weekend is the Great Ocean Road Marathon and Coach Rupert is having a run in the Half Marathon – along with two of our online athletes Jake Snelgrove and Luke Emerson. These two boys will also be joining Coach Sarah on her High Performance Program as they commence their assault on qualifying for the Olympic Distance World Championships in 2015. So we wish these boys a fun race over an amazing and scenic course on Sunday!

MELBOURNE MARATHON | HALF MARATHON
We will be commencing our 20 week and 16 week builds in the Melbourne Marathon and Half Marathon respectively in the next months. So keep an eye out for details that will be available shortly around this. Further details will also be communicated at our Athlete Team Meeting next Thursday Night.

TRI SHOP ORDERS
There have been some athletes who are having problems with orders in our TRI SHOP. Please be aware that our Merchant Facility has an added 3D Security system, which requires you to complete an added security question at the end of your order on your first transaction with our site. Please ensure you complete this process for your order to be successful. If you are having any further issues please contact the office on 96452223 or email [email protected]

MONTHLY SOCIAL DINNER – DATE NIGHT!
Our newly formed Social Organising Committee has locked in our first Monthly Dinner for Winter. Thursday 12 June post Run session at The Tan. (approx 7.30pm)
We will do pre orders for dinner – so all you have to do is turn up and your meal will be ready and waiting! And did we mention it is Steak Night – $12 for a 450g T-Bone with loaded potato. 🙂 New location! Click here to RSVP

NOOSA ACCOMMODATION
Be one of the select few to join us in TAHQ at Noosa!
For less than $100 a night per person for 7 nights for a huge double room in a mansion (literally a mansion) over looking the Noosa Race Swim Start. Treat your and your partner to the ultimate Noosa experience. This spot won’t last long, so email [email protected] if you are interested!

IMPORTANT DATES FOR YOUR DIARY

• ATHLETE TEAM MEETING # 1 THURS 22nd MAY
• LORNE CAMP 6th – 9th JUNE
• MONTHLY SOCIAL DINNER – THURS 12th JUNE
• ADVANCED WINTER CAMP APOLLO BAY 1st -3rd Aug
• PRE SEASON CAMP 12th-14th Sept
• MORE DATES TO COME…

ATHLETE TEAM MEETING THURS 22 MAY
Tri Alliance regularly holds Athlete Team Meetings, and it is highly encouraged for all athletes to attend and will cover areas such as:
– Outline of training and training principles
– Our winter training timetable
– Training and Program changes/improvements for the up coming season
– Break out groups for specific athletes: Beginners, Short Course, Half Ironman, Ironman
– Q&A panel with our Coaches
– Finger food and drinks provided
RSVP’s Essential: Click to RSVP

WINTER TRAINING CAMP, LORNE LIFESAVING CLUB
FRIDAY 6 – MONDAY 9 JUNE ***HURRY Early Bird Offer Ends TODAY***
Queen’s Birthday Weekend marks our first triathlon training camp for the 2014/2015 Triathlon Season. This Annual Training Camp held in Lorne is centred on kick starting your training for the coming Triathlon Season, while having fun and learning from experienced coaches and other athletes.
This camp caters for all abilities and fitness levels – so if you want to give your winter training a boost and want to challenge your mind and body then this camp is for you! This year we will again have a jam packed camp full of training, guest speakers, workshops, giveaways and another fantastic Athlete Pack.
“I thought it was incredible…. It was well-run, challenging, well-timed, well-planned. I think all of the coaches worked really hard on preparing an amazing experience. I loved it and would do it again in a heartbeat.” – Anonymous 2013
CLICK HERE to secure your place today!!

IMPORTANT TRAINING UPDATES
SWIM TIME TRIALS
Please note the following in regards to Swim sessions and Time Trials next week. There will be 200m (beginners) 500m (sprint/Olympic/beg LC) 1km (int & adv long course)
If you are unsure which session to attend please contact us in the office on 9645 2223.

MSAC
Wednesday 7.30pm – Intermediate TT (no beginners
ST MICHAELS
Wednesday 7.00pm Normal Session
MENTONE
Normal sessions at Mentone, you can either attend MSAC for a TT or complete your own and email through.

RUN TIME TRIALS
Thursday 14 May. Meet 6.15pm MSAC (NOT THE TAN) Inside near Lakeside Sports Medicine Centre. There will be 2km (beginners) 5km (short course) and 10km (long course) time trials available. Please note that Coaches will only be timing to 60min. So if you cannot complete a 10km time trial in under this time we will ask you to complete a 5km TT. Some new long course athletes may do a 5km TT should they feel this is where they are at, or a Coach prescribes this to you. So please ensure you speak to a Coach before tomorrow night if you are unsure.

CHANGES TO SWIM TIMES AT MSAC
Please note that from this week, swim sessions at MSAC on Monday AND Wednesday Nights will now commence at 7.30pm due to schedule changes at the centre.

SUNDAY LONG RUN CHANGE OF LOCATION AND TIME THIS WEEK
Please read this weekends training details below. The CBD/BAYSIDE Sunday run briefing will be at ELSC 8.25am followed by a Yoga session with Kerri (bring $10)

TECHNIQUE SPECIFIC PROGRAM’S

• Strength & Conditioning: Currently seeking expressions of interest in a 6 week Strength & Conditioning Program with our Head S&C Coach Kemble Eddleston. Click to read more on last year’s program. Email [email protected] if you are interested in one this year to start in MAY.

YOGA WITH KERRI WHITNEY
As some of you may know I’m trying to raise money for Smiling for Smiddy. My sister, being an amazing yoga instructor, will be holding an outdoor Yoga session for $10 down at Elwood forTri Alliance Victoria.
Perfect for post training or just a great way to start your Sunday morning.
Suitable for all levels, family and friends welcome
RSVP: CLICK HERE

TRIATHLON TRADING POST
Tyres & Gear For sale:
Ideal for winter wind training or commuter wheels, grab a bargain and get a second rear wheel to prevent excessive tyre wear on your good road tyres. I’m selling 2x Mavic Aksium Wheels sets, $75 per set, but wait … for $140 per set, I’ll throw in an old ultegra cassette and used/ but ok for wind trainer tyres (no tubes) (sorry no skewers for either set). Also selling:

• 1x Easton Vista wheel set $150 (no cassette or tyres).
• Near new rubino pro II slicks, 2 tyres, $20 each.
• Near new rubino pro II black, 2 tyres $20 each.

Call Nick 0435 038 600

LIV GIANT FEMALE RIDES 
If you are female and new to riding or not quite confident to join our group rides, then why not join our friends at LIVGiant on their female only rides on Saturday mornings.
7.00am 80km Frankston Return (intermediate)
7.30am 40km Mordialloc Return (beginner)
Both rides leave Cafe Racer, 15 Marine Parade StKilda.

TRAINING THIS WEEKEND:

SATURDAY 17 MAY – BASE ENDURANCE RIDE

• Meet: The Great Provider, 42A Marine Parade, StKilda. 
  
• Time: Please be ready at 7.10am for ride briefing, 7.15am roll out. Athletes will be assigned their own small ride groups and head out with riders of similar ability. Coaches will not be with each group so it is your responsibility to communicate to each other on the road and abide by all road rules to ensure safety of all riders. Any beginner rider is reminded to join our 6 week Ride Skills Group for confidence on the road.
• Distance/s:
  Mordialloc, 50km, (pace ~25km/hr)
  Station Street, 65km (pace ~25-30km/hr)
  Frankston, 75km (pace ~30km/hr)
• Post ride coffee: The Great Provider

SUNDAY 18 MAY – BASE ENDURANCE RUN

• Meet: Elwood Lifesaving Club.
• Time: 8.25am for briefing. Run will start immediately after briefing.
• Distance/s: Will vary based on level. Full details will be provided.
• Post Run Yoga: Stay and support Kerri’s Yoga for a good cause. Bring $10 to participate and earn yourself a good stretch and some post training relaxation. We hear there may be some post Yoga treats to enjoy!!

• Meet: 6 Fairfield Park Road, Fairfield
• Time: 7.55am for briefing. Run will start immediately after briefing.
• Distance/s: Will vary based on level. Full details will be provided.
• Post Run Soak: Stay and do you body a favour with post run leg soak in the river. BYO towel and warm clothes.

Happy Training,
Team Tri Alliance