WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- 2016 – AMBASSADORS ANNOUNCEMENT
- NOOSA WRAP
- IRONMAN OPTIONS – ATHLETE SURVEY
- PINK TRI
- BEST FUEL FOR ATHLETES – OVERCOMING FATIGUE
- PRODUCT REVIEWS/FREE-TRIALS
- OPEN WATER SWIM EVENTS
- TRAINING SESSION UPDATES
The season is just beginning but there are races almost every weekend already with most athletes getting a taste of the start line nerves and seeing how their winter training has gone. We have had Noosa, Ironman 70.3 Mandurah, The ActiveTri and this coming weekend is Challenge Shepparton.
For a full Noosa wrap including results, entry information for next year and accommodation click here.
Yesterday we had a few athletes over in WA getting ready for their full IM Busso assault by racing the IM70.3 in Mandurah. Brett led from the front with a 4:35 but was chased hard by Jody in 4:40. For the ladies Michelle Grocock continues her hard work through determination clocking a near pb. Danielle and Sheridan also raced though after an incident with a bird Sheridan is now recovering after having to withdraw on the bike leg – we wish her a speedy recovery.
Closer to home the short course guys were out in near perfect conditions in the ActiveTri Series Opener down at Green Point Brighton. With some racing the Olympic and some the Sprint it was good to see them having a hit out early in the season and to get that race feeling back in the legs. Well done all who raced.
This coming weekend we have Challenge Shepparton with 25 long course athletes heading north inland. This is a great chance to re-focus the mind and work towards new Ironman goal races during the season. coach Ollie will be heading up with our athletes for the weekend so any pre-race questions please get in touch. good luck and have a great race all.
After the meeting to discuss the unfortunate cancellation of Ironman Melbourne 2016 on Thursday we ask all IM athletes to please complete a short survey below on your new goals so we can best support you through the season.
For the full timetable of sessions please ensure you regularly check the timetable here and ask coaches if you have any questions with regards which sessions you should be attending.
2.AMBASSADORS ANNOUNCEMENT 2016
It is that time of year were we will be announcing our ambassadors for the season ahead. Last season Al O’Toole and Geoff Houston flew the TA flag with gusto and we thank them for their great efforts. We have had much interest from athletes and coaches and heated debates around who can step up to the mark and do the squad proud this year.
We will be announcing the winners at our Thursday combo training session this week (7pm unveiling) so please make the effort to come along and see who they are.
Another cracking time was had by all up in Noosa. The week had it all – rain, sun, swim, bike, run and some partying…. All up we had 40+ athletes racing many for the first time but with a few repeat offenders coming along for another go.
With many arriving a few days before the race we ensured that athletes had a chance to go around the course to familiarise themselves with all aspects so there were no un-expected surprises. There was even a wet ride (like we were still in Melbourne) on the Thursday morning which tested the metal on the fast descent and multiple roundabouts. This year the swim changed from the canal to being in the bay and was wetsuit optional (21.5 deg c) so some good swim times and warm bodies came out.
In the lead up races we had athletes going in the Arean 1000 ocean swim to get a tester of race conditions for the sunday. Despite a couple of long beach runs due to a very low tide it was great experience for what would come in the main event. Jonney Yeates took part in the Ascis Bolt 5k run and with a 16:30 time did himself proud up against some exceedingly fast runners including some Olympians. Watching the mens and womens pro criteriums was also a great spectacle as they whizzed past the barriers.
Race day set up well with full sun warming temperatures that got hotter for the later starters on the run. Wave after wave took on the swim with our athletes spread across the field. Leading on the swim coach Scott came out in 23mins, on the bike Scott Memory almost cracked the hour with a very fast 1:00:24 only to be pipped by Ian Flego on the run in 40:16 and by one second to an overall time of 2:13:40. All had great smiles as they came past the tent with many having almost lost their voices by the time we had to pack up. For the full results check out the links on the official page here.
All told it was a great race and day – everyone suffered in the heat of the run but pushed through with the aid of a hose or sprinkler system in the last few k’s. Well done all who raced and we look forward to another Noosa in just under a year.
And of course there was the obligatory post race celebrations which involved some food and drink and a late night dancing for some.
Entries for next year open next week and details can be found here – this is a date and time for your diaries as this race sells out very fast. Take the morning off if you have too!
Noosa Triathlon Multi Sport Festival, Oct 30, 2016
Triathlon Australia Entries Open Tue 17 Nov 11am AEST
General Entries Open Thu 19 Nov 11am AEST
For those who are after accommodation for next year we have a house at 19 Witta Circle just behind the club tents and spaces are available. $625 per person for 7 nights weds to weds over the race weekend.
Bedding Configurations: 1 King (taken), 2 Queens, 2 twin rooms (4 single beds).
Please email [email protected] if you are interested. 50% deposit upfront of $312.50 required to save your spot.
4.IRONMAN OPTIONS – ATHLETE SURVEY
After the meeting with Ollie to discuss the unfortunate cancellation of Ironman Melbourne 2016 we ask all IM athletes to please complete a short survey on your new goals for the season so we can best support you through towards these races.
Please use this link to open and complete the survey.
Ramsay Health Care Triathlon Pink is an all-female triathlon series which helps raise funds for the National Breast Cancer Foundation. Whether you are taking on the short course or ultra distance, to us the accomplishment is the same – it is all about personal challenge & achievement! You will be spurred on by all the other ladies in Pink & our friendly volunteers who encourage you along the way. Many ladies are taking part in a triathlon for the first time or have moved up a distance since last season. Kids (boys and girls) can also get involved!
The Melbourne event is on Sunday 16th January and we are looking for volunteers to help out on the day. We have a couple of our female coaches already lined up to help but would like more people to assist. Please email [email protected] with an expression of interest for the event and we will then pass numbers on to the organisers.
6.BEST FUEL FOR ATHLETES – OVERCOMING FATIGUE
Our resident Sports Nutritionist Margaret gives us some reminders and tips on what to put into the engine with race season upon us.
November is generally synonymous with warmer weather (hello sunshine!), the Melbourne Cup, the Noosa Multisport Festival, and, for many triathletes, with the start of the triathlon season. The hard winter slog has been done and it’s time to race!
It’s also a time when pre race training is at its peak, with training volume and intensity ramped up (welcome to the pre-competition and competition phase of your program). Combine this with other daily stressors such as family, relationships and work, and your body is under a pretty significant load (Phew! Just thinking about this is making me tired!).
This can leave a lot of athletes feeling flat and fatigued, and if this is left unattended it can lead to more severe forms of fatigue known as over reaching and even over training (for more on over reaching and over training click here).
Click through for the full article.
Some people wondered what coach Scott was spraying on himself just before racing Noosa last weekend – well it was TRISLIDE. From the race and results Scott was very happy with this having a very quick wetsuit removal and transition with no chaffing or blisters to see at all during the race. Also trialled was “foggies” a wipe to help against that age old fogging of goggles – again a great result with a straight and fast swim with an older pair of goggles to boot. Both products are worth having a look at should you be failing to see where you are going or need a different lubrication during your race.
Another product recently tested for recovery was Bexters Soda Crystals. After a hard run evening run these were applied overnight and the legs felt pretty good in the morning. For your free sample go to www.bexters.com.au/trialliance.
With the water warming up the Victorian Open water swimming scene will be picking up very soon.
A couple of events that our athletes often race in can be found below. These events can compliment your triathlon training and get you ready for that all important swim getting used to the conditions, sighting practice and congestion that comes with it.
http://worldseriesswims.com.au/st-kilda-mile/ – Saturday 5th Decmeber
http://greataustraliadayswim.com.au/ – Tuesday 26th January 2016
http://www.williamstownslsc.org.au/open-water-championships/ – Saturday 19th Decmeber
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 that you know your distances – remember you are accountable too!):
- Thursday 12th – Elwood Combo @6pm (7pm Ambassadors unveil)
- Saturday 14th – Elwood – Long course ride @6:30am.
- Saturday 14th – Elwood – Short course combo with coach Scott @7:30am – bring all your gear but be prepared to run first so leave everything else in your car.
- Sunday 15th – Elwood – Long Course swim & run @7am.
- Sunday 15th – Elwood – Short course ride @6:30am with coach Scott. Bring your runners with you for a short sharp 4k of the bike.
When out riding please do so safely and pay attention to all the road rules and others using the road. Read on for a guide to cycling etiquette and bike road safety and ethics.
When riding on a Tri-Alliance coached road ride it is a requirement to wear team colours. This helps keep and identify the group together and provides more safety in the fact that other riders from outside the group are less likely to join in the group – we do not know them or their riding abilities.
Safe & Happy Training
Tri Alliance
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