WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- NEW CYCLING GEAR PRE ORDERS
- PRE-SEASON TRAINING CAMP
- BIKE FOR SALE
- TRAINING ARTICLE – FTP TESTING
- ANNUAL MEMBERSHIP
- TRAINING SESSION UPDATES
A contrasting weekend with some athletes out in the Kinglake hills, some on Beach Road and our advanced guys putting a spike (200-300k bike, 30k run and some swimming) into it down at the Inverloch training camp. A deserved recovery this week guys. We also had a couple of athletes racing in race 2 of the Victorian Duathlon Series at Richmond Boulevard. Wright Patterson (1st), Scott Memery (5th) and Andrew O’Loughlin (3rd) doing great in their age groups as they prepare themselves for an assault on the 2015 ITU Duathlon World Championships in Adelaide in October (74 days away!). Congratulations to all athletes who raced.
In other racing news congratulations to Trea who trained with us a few weeks back in her build to Ironman 70.3 Cebru in the Philippines. She managed a sub 5:30 and 3rd spot on the podium in her age group in her first half distance race. Awesome well done.
At the weekend advanced riders will hit the Dandenongs with all others having a recovery ride on beach road. Next week those recovering will be getting back out into the hills for some more strength work. Further details on the rides can be found below.
This week is time trial week for both bike and run – swim will be next week to give some recovery time and not to put 3 TT in a row. Tonight at MSAC there will be an FTP testing set so bring your heart rate monitors and power meters if you have one installed. The set will be a repeat of 6 weeks ago taking heart rate from the session to work out your training zones moving forward and see how you have improved over the past 6 weeks. For the spreadsheet that determines your zones click here to download it: Tri Alliance HR Zones – Wind Trainer Test.
As you may well have heard the outdoor 50m pool at MSAC is currently broken with the floor being stuck up. This will cause sessions to be relocated inside to various 25m lanes based on how MSAC are rescheduling bookings. Please keep an eye on the Facebook page and the timetable for updates to these sessions. MSAC apologises for the inconvenience caused and they hope to have the pool back working by the end of August.
Remember to keep an eye out on the Tri-Alliance Victoria Facebook page for all important updates and any changes regards training. Also regularly check the timetable for session details.
Our new cycling gear is ready for pre-orders. Be ready for the new season in some stylish new kit – so order now to guarantee your gear. For those who attended the Lorne camp we have contacted you with a coupon code for your order – sizes are the same as the existing Elite gear so get onto the shop and place your order.
3. PRE-SEAONTRAINING CAMP – QUEENSCLIFF
The pre-season camp at YMCA Queenscliff from Friday 11th September to Sunday 13th September is now open for bookings – BOOK HERE NOW.
$349 ((early bird deposit only $164.50) for the entire weekend including accommodation , training, breakfast and lunch. This camp is perfect for all levels of athlete with flat and challenging options available leading into race season.
Queenscliff is a quiet sea side town located just 30min outside of Geelong on the Bellarine Peninsula. You will have access to a mixture of flat, undulating and hilly ride and runs, and some fantastic trail running, along with your first open water swimming for the season in Port Phillip Bay.
This camp signifies the commencement of our pre race preparation phase – which incorporates race specific training (bike/run combo). Distances will vary depending on athlete level, what you are training for and when your race goals are. So all levels and race distances are catered for! This is a whole team camp, so all levels are encouraged to attend to gain a final training spike before jumping into our pre season preparation phase.
There are some fantastic benefits of attending this camp including having direct access and contact with our Coaching team for the weekend, mixing with other like minded athletes, pushing yourself both mentally and physically, focusing on nothing but training, eating and sleeping for 3 days!
Book in now and if you have any questions please drop us a note [email protected].
Ex Giant Pro Deal bike at a great price is available to our athletes. In great condition having been very well looked after. Contact us if interested in learning more.
Giant TCR Advanced 0 2012 – Male Small, Dii2, 10 speed Ultegra – $2300
5.TRAINING ARTICLE – FTP TESTING
Following on from last week’s article on power at the MSAC wind trainer session tonight we will be running an FTP testing set for those with power meters. For those without the set will be the same but will be working on heart rate to determine your training zones so remember your heart rate strap and watch/computer.
For a detailed read on functional threshold power (the maximum power you can hold for an hour) read this training peaks article here. You can also click on the image below to get access to an Ebook on training with power.
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6.ANNUAL TRIATHLON VICTORIA & TRI-ALLIANCE MEMBERSHIPS
We have had a few questions about annual memberships and the difference between Tri Vic and Tri-Alliance memberships. If you had previously signed up on an automated payment with Tri-Alliance we will take your renewal payment on your due date. This annual membership enables you access to race day tents, partner discounts, social functions, our members online content and helps towards our costs for running the squad we all love.
Triathlon Victoria (Australia) membership covers the governing body for our sport and gives you race day insurance for sanctioned races, pre sale race entries along side their partner and discount offers.
You can get a discounted rate from Triathlon Victoria (Australia) if you are affiliated with a club/squad – in this case Tri-Alliance. We are however checking that you have an active membership with Tri-Alliance to qualify for this discount if you have selected Tri-Alliance as your affiliated club/squad.
If you have not got a current annual membership with Tri-Alliance we will ask you to join up/renew. Should you not wish to do this then you will be requested to pay the full amount to Triathlon Victoria (Australia) as you are not affiliated with Tri-Alliance.
In short you need both if you are training with us and competing in races.
If you have any questions on this please contact the office.
7.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!):
- Thursday 6th August – Essendon Run cancelled due to Greg unfortunately being unavailable. Runners encouraged to attend MSAC run time trial session instead – 6:15pm MSAC reception.
- Saturday 8th August – Advanced ride – Dandenongs leaving North Point Cafe @6:30am with Coach Ollie. See Facebook event for details.
- Saturday 8th August – Intermediate & Beginners ride – Beach Road recovery – Elwood Life Saving Club rolling @7am with Coaches Scott & Greg. See Facebook event for details.
- Sunday 9th August – Long Run 8am @MSAC
- Sunday 9th August – Long Run 8am @Fairfield Boathouse Car Park
Safe & Happy Training
Tri Alliance
