Weekly Newsletter 1st July 2015

WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..

WORD FROM THE COACHES
NEW CYCLING GEAR ORDERS
KAT HENDERSON – VIDEO BLOG#2
DMC FINS ORDER
TRAINING PEAKS
STEAK NIGHT
TRIATHLON AUSTRALIA NATIONAL CALENDAR
TRAINING SESSION UPDATES

1. WORD FROM THE COACHES

Apologies for the later than normal newsletter – there was some extra content we wanted to add for you and needed to wait until today…..

After recovery week and our second set of time trials it is into the beginning of the volume and strength phase of our yearly programming. Sessions will increase and the introduction of more specific strength drills will see bodies tested and gains made. We have already seen the re-emergence of the band in the pool and some seated hill reps on the wind trainer – this is just the beginning so be sure to embrace this now and come race season you will be so much stronger. That said listen to your body and chat with a coach if you are feeling the pinch more than just fatigue. This is especially important in the pool with more paddle and band work to come.

Last weeks time trials were great and we saw plenty of improvements. Make sure you enter your times into your results section in your athlete login. For those who took part in the wind trainer heart rate testing please go to this page to calculate your HR zones going forward. Download the spread sheet, plug in your data and away you go. All ride sessions can then be ridden within your relevant zones. We have also included a couple of videos to show you how to update your Garmin 910xt to have the zones and display them when riding.

Tri-Alliance was represented in Ironman racing in the northern hemisphere at the weekend with athlete Paul de Man racing Ironman Nice in France. In Paul’s words “I’ve just had the most gruelling physical day (bar none ever) of my life…… I could write a book about today’s event, but I’ll wait to share it with you all upon my return to Melbourne. Ps: might include the story about a 2000m climb, followed by a 1000m climb.” Now that sounds like a very hard day at the office. Well done on your efforts Paul.

In other racing news we had a number of athletes take part in the Surf coast half and full trail marathons. Great job all on what looked like a cracking if not tough day. Michelle Grocock who completed the trail marathon (yes she is a little crazy!) was recently interviewed and recorded by her employer about the work life balance and challenges that are faced by many athletes. Have a watch here to get some tips from someone who both trains and works very hard.

The Triathlon Australia national calendar of events is now out – check it out here to plan races around the country and find out where the World Championships are being held in 2016. Note the 2016 Sprint Championship race will be draft legal!

Our next camps are currently being organised so get these below dates in your diary!

Advanced Camp (invite only) Friday 31st July-Sunday 2nd August. This is at the same location as last year – Broadbeach – Inverloch. Camp over half full. Expressions of interest please email [email protected]
Pre-Season Camp, YMCA Queenscliff Friday 11th September- Sunday 13th September. Open to all athletes.

Monday and Wednesday MSAC only (St Michaels stays the same) evening swim sessions are changing times and pools from Today – July 1st. After feedback from many athletes we have been able to negotiate with MSAC some earlier time slots – though pools will jump around until we have bedded the times in. Wednesday evenings through July are now at 6:15pm and Monday 6th July will also be at 6:15pm (the following Mondays will be at 7pm but hopefully August will be earlier again). Please check the timetable for all sessions here to ensure you are at the right pool and at the right time.

Remember also to keep an eye out on the Tri-Alliance Victoria Facebook page for all important updates and any changes regards training. Also regularly

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2.NEW CYCLING GEAR

Our new cycling gear is ready for pre-orders. Be ready for the new season in some stylish new kit. Orders expected to be ready in 6-8 weeks depending upon demand – so order now to guarantee your gear.

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3.KAT HENDERSON – VIDEO BLOG#2

We continue to follow short course athlete Katherine Henderson in her assault on the 2015/2016 Triathlon season in Melbourne. We hear how her dietary requirements are being met and how she is coping with the increased training load.

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4.DMC FINS ORDER

DMC SWIM TRAINING FINS are superior quality and are the fin choice of Tri Alliance. They are moulded in silicone to provide a super comfortable fit and avoid abrasion. The fins are perfect for all swimmers from novice to Olympians as they provide the perfect kick balance to improve stroke and efficiency.

We are taking orders now for a bulk next week. Order below for the discounted price.

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5.TRAINING PEAKS

Many athletes are now using training peaks to record their training data and get valuable insights into how they are progressing and tracking towards their goals. As coaches we are being asked more and more about how we analyse our data in addition to that of athletes. We have a Tri-Alliance account and can see data from athletes who specify us as their coach in the account setup. For those who are on a personalised program we then delve into this data to provide great feedback and can thus tailor programs more specifically to the athlete based on exactly what and how they are doing. A consultation with a coach is also a way to get some more insights into your data.

As a Triathlon Australia member you can get a discount on the premium service which provides the greatest level of data capture and analysis. Click the image below for more details.

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6.STEAK NIGHT

Come and join us for a steak after our Thursday night run session at the Tan. A great time to chat with your coach and other athletes over a hearty and great value feed.

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7. TRIATHLON AUSTRALIA NATIONAL CALENDAR

Racing Sprint or Olympic distance? Fancy a trip to Mexico to race? Then check out the Australian national calendar for all the qualifying races. Also Duathlon, Long distance, aquathon and many more. Get your diary and start planning.

http://www.triathlon.org.au/Events/2015-2016_National_Calendar.htm

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8.TRAINING SESSION UPDATES

Please ensure you check the calendar regularly to ensure you know where and when sessions are.

This weekends highlights (please ensure you check your program or consult a coach so you attend the appropriate session and know your distances – remember you are accountable too!):

Saturday 4th July – Dandenongs Hill Ride. See Facebook event for details.
Sunday 5th July – Long Run 8am @MSAC – Come along if you want some run technique analysis as Scott will be taking some videos.
Sunday 5th July – Long Run 8am @Fairfield Boathouse Car Park