WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- WEEKS ROUND UP
- PRE-SEASON TRAINING CAMP SELLING OUT. LIMITED SPOTS REMAINING
- NEW CYCLING GEAR
- GEAR FOR SALE
- TRAINING ARTICLE – 1. WHY GET A RETUL BIKE FIT, 2. BECOMING A STRONGER TIME TRIAL CYCLIST.
- ANNUAL MEMBERSHIP
- TRAINING SESSION UPDATES
Great to see numbers are pumping this week as we have more new faceS to welcome to the Tri Alliance Family. As you can see from this pana shot taken last week we had over 40 turn up for the indoor bike session AT MSAC, which is fantastic. The team continues to get stronger as we make our way towards race season!
Important to note, there are some changes in the training timetable going forward from this week. Monday and Wednesday night swim sessions are at 6:15pm and Wednesday morning swims will begin at 5:45am throughout the rest of August and September. This is something we have been seeking for a long time now, with many requests for earlier evening sessions. If demand requires we will open up a third lane on Friday mornings for intermediate swimmers.
Mid September will also see the beginning of the speed block. This comes with the reintroduction of time trial bikes, speed work and more specific race training, following on from our Pre Season Camp
This is also a reminder to get the early edge by having your time trail bike accurately fitted with our Retul system. Gain 10-20 watts, a more comfortable ride and the confidence that you have the right fit for you.
Do not forget to order your SHOTZ products this month as you increase your training volume. We supply one of the cheapest prices on-line to ensure our members are not being disadvantaged.
Pre-Season Camp is selling out fast, so please get organised now and sort out a deposit ASAP by going to the TA Shop. Don’t miss out on gaining the advantage on this essential training spike. We are limiting the camp to only 30 participants, due to coaching numbers allocated to the camp, so now is the time to sign up!
Remember there are several hold the dates for in Noosa, Race day TA Taj, drinks and festivities, Tri Alliance Race Day After Party,
Mad Monday @ Noosa Life Saving Club and
Melbourne Cup in the Sun at a venue TBC!
2.WEEKS ROUND UP:
With Sandy Point Half being run and won, we had many TA athletes achieving important milestones. Congratulations to all those who took part and to Sole Motive for running a great event. For a list of full results, follow the link HERE:
GATORADE ENTRIES ARE NOW OPEN
And speaking of racing……….To get us thinking of summer, the race season ahead and to lock in those goal short course races, Supersprint have launched the Gatorade Triathlon Series for 2015/2016 and entries are now open. The 5-race series will follow the same format as last year with 2 races at Elwood, 2 at St Kilda (both including an Olympic Distance) and 1 at Portarlington (it’s 30 Anniversary). Tri-Alliance members will receive an 10% discount on entries so make sure you select the club to qualify. Gatorade Tri Series Entries
3.PRE-SEASON TRAINING CAMP – URGENT ACTION REQUIRED – QUEENSCLIFF SELLING OUT FAST!
The pre-season camp at YMCA Queenscliff from Friday 11th September to Sunday 13th September is CLOSING FAST – BOOK HERE NOW.
$349 for the entire weekend which includes accommodation, training, breakfast and lunch. Early birds spots have now closed.
ONLY 2.5 WEEKS TO GO, DON’T MISS OUT!!
This is a whole team camp, so all levels are highly encouraged to attend to gain a final training spike before jumping into our pre-season preparation phase. This camp is perfect for those racing pre-Christmas including KONA, YARRAWONGA, NOOSA, GATORADES, SHEPPARTON, BALLARAT, BUSSELTON and more! This is our FINAL camp for the year, so make sure you don’t miss out!
There are some fantastic benefits of attending this camp:
* 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].
ETA OF THE NEW CYCLING KIT – End of this month.
Our new cycling gear is available 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.
GIANT TCR
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
If you are interested please contact ollie at [email protected]
6.TRAINING ARTICLES – WHY GET A RETUL BIKE FIT.
Retul Bike Fit is the most advanced bicycle ftting solution in the industry. So if you want to ensure your bike set up is correctly fitted (within the millimetre!) for maximum comfort, power output and efficiency on your bike, then ensure your bike has been “Retul’d”! With most of the races done for the season NOW is the time to get your bike changes made so you can adapt for the winter season and get you ready for next season!
Ask yourself the following questions:
Does my bike seem uncomfortable to ride?
Chances are your set up is incorrect and doesn’t take into account things like: flexibility, previous injuries, style of rider etc
Who fitted me on my bike? If your answer didn’t include a Bike Industry Professional it is probably wrong!!!
How can I go faster? Having a Retul Fit can make vast improvements to your position, pedal technique and change your biomechanics giving you more power and efficiency!!!
What are the benefits of a proper bike fit?
A proper bike fit is essential for injury prevention and maximised efficiency. An optimal position on the bike will allow for greater comfort and enjoyment while riding. All bodies are different and your position on the bike should reflect your biomechanics.
Why get fit with Retul 3D motion capture technology?
The best way to analyse a rider’s efficiency is to observe and measure the rider while he or she is pedalling the bike. Retul 3D motion capture technology simultaneously measures three planes of movement on the rider as they are in motion. Retul averages the rider’s pedal strokes to provide a comprehensive data set reflecting the rider’s movements. Only at this point can a bike fit expert properly evaluate changes to a rider’s position. Attempts to analyse the rider in a static position, or only in two dimensions, will not provide data at the same level of accuracy as 3D motion capture.
Who can benefit from a bike fit?
Generally, if you are serious enough to clip into a bike, you will benefit from a Retul Bike Fit. Whether you are a professional or recreational rider, getting the proper bike fit is an effective yet economical way to improve performance and prevent injury.
How long does a Retul fit take?
An average fit with Retul lasts 90 minutes. However, if you have major adjustments, an additional bike or component changes, the fit may be longer.
How is fit data shared with the rider?
The Retul software archives data for every rider and their bike/bikes. The client receives a report of the final fit data, which includes body measurements and angles, as well as bike set-up and measurements.
Want to learn more? Read more here…
Retul Bike Fit
Now is the perfect time to get your Retul fit done!
With most of the races done for this season NOW is the time to get your changes made so you can adapt for the winter season and get you ready for next season!
BECOMING A STRONGER TIME TRIAL CYCLIST
As an amateur triathlete/cyclist it can be very difficult to manage your work, training and leisure hours each week. Although many of us would love to be out training more often like a professional; the reality is without a steady job to pay for our crazy sporting habits we could not support the dream.
Wind or fluid (stationary) trainers are great way to maximise time effective training and if used right you will become a stronger cyclists and an effective workout can be achieved in as little as an hour. To become a stronger TT rider you must develop strong muscle fibres and tendons. This can be achieved through low cadence Strength Endurance (SE) workouts. The following session imitates hill repeats and is a style of session our long course athletes will complete regularly. The session is only a little over an hour however is very effective in developing SE and increasing your functional threshold power (FTP)
Strength Endurance – 1hr 12mins
Warm up
10mins building cadence up to @100rpm – Easy
3 x (30sec right leg @ 60-70rpm, 30sec left leg @ 60-70rpm, 1min spin @90rpm) – Moderate
3 x (30sec super-spin 110+rpm – hard, 30 sec recovery 80rpm – easy)
1mins @80rpm – easy
Main Set
6 x [5mins @ 60rpm+/-5 – hard, 2mins recovery @ 80rpm – easy]
*You will be working at or slightly below your lactate threshold (LT) during these efforts)
Cool Down
10mins @90rpm lowering cadence to @70rpm – Easy
Session tips
– Maintain your aero position on the pads/bars throughout the main set as you would in a race to ensure you build TT specific strength in race position
– With the single leg work maintain a consistent amount of force the entire way around the crank. This is hard to do but if you can master it your cycling will improve.
– Ensure your pedal stroke remains fluent and smooth with your knees running parallel to the top tube throughout the 360 degrees revolution of the pedal stroke
– Activate your core and aim to keep the hips stable on the saddle so you are not rocking
7.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!):
- WEEKEND RIDES
MEET: North Road
TIME: 6.20am for a 6.30am roll out
RIDES:Check your programs for ride distances and make sure you are self sufficient, with spares, identification and an emergency contact on your person. As always tell someone where you are going and when you expect to be home.POST RIDE COFFEE/BREAKFAST: North Road Cafe - Sprint Distance – North Rd, Port Melbourne, Station street, Frankston (BP) return 85k.
- Olympic Distance – North Rd, Left Stud Rd, Right Ferntree Gully Rd, Right Burwood Hwy, Left Mt Dandenong Tourist Rd (aka Devil’s Elbow), Left Mountain Hwy (aka 1 in 20), U turn at the roundabout (Basin Olinda Rd) and return home 100ks
- Half Ironman/Ironman – North Rd, Left Stud Rd, Right Ferntree Gully Rd, Right Burwood Hwy, Left Mt Dandenong Tourist Rd (aka Devil’s Elbow), Left Mountain Hwy (aka 1 in 20), U turn at the roundabout (Basin Olinda Rd) and return home 100ks. Additional ks can be obtained by repeating the 1 in 20 climb (14ks return) and/or heading to Sky High, 26 Observatory Rd (14ks return)NOTE: Devil’s Elbow and 1 in 20 are two winding climbs. You need to be competent to descend/corner and should always do so with a riding partner.SUNDAY 30th AUGUST – STRENGTH ENDURANCE RUN
- Meet: Melbourne Sports & Aquatic Centre, inside main entrance.
- 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 Coffee: Albert Park Area.
OR
- Meet: Fairfield Boathouse Carpark
- 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 Coffee: Fairfield Boathouse
Safe & Happy Training
Tri Alliance
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