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

  1. WORD FROM THE COACHES
  2. WINGS FOR LIFE WORLD RUN 2016
  3. IRONMAN OPTIONS – ATHLETE SURVEY
  4. PINK TRI
  5. FALLS CREEK CAMP – LAST FEW SPACES
  6. RACING ARTICLE – TRAIN YOUR BRAIN
  7. NOOSA RACE ENTRIES AND ACCOMMODATION
  8. TRAINING SESSION UPDATES

1. WORD FROM THE COACHES

Busso_Build

Yesterday was the culmination of the Busso build for our long course athletes and they can now enjoy a bit of a taper before racing in under two weeks over in WA. Pushing out 200k on Saturday and then backing this up with a 35k run takes some going and we are enormously proud of the dedication of the guys. It’s a big achievement to have got this far and the race will now be the celebration of that training. Jed, James, Brett, Michelle, Greg and Sheridan – have a good taper and we’ll be watching your race progress very soon.

In Busselton related news catch Jeds chat with Triathlon Victoria and his great race kit. With the support of Jaggad, Stand up events & Tri- Alliance Jed will be wearing a custom race suit to represent the LGBT community and encourage a positive environment for all. Read more here.

IanOur male ambassador Ian set about his promotion with a sunshine race up in Queensland on Hamilton Island at the weekend. Dubbed as one of the hardest Sprint races going with some serious up-hills and technical descents along with a beach run finish. Ian did a great job and flew the Tri-Alliance colours well with 36th from 221 finishers being a great result and will stand Ian in good stead for a crack and the sprints this season. Next Up Elwood on Sunday – freshen up and recover for another short smash fest. Good work Ian.

GTSLogo2

This weekend sees the season opener of the Gatorade Triathlon Series 2015/2016 at our home base of Elwood. For many it will be their first hit out of the season. Be sure to get your entries in soon as the field is getting full and you don’t want to miss out. Race 1 is 500m swim in the bay, 20k bike (2 laps up to Kerford road and back) followed by a 5k run along the coastal path almost to St Kilda and return. We train so much in this area so there are no surprises just a fast flat course (can’t guarantee that in the water though sorry). When entering ensure you search and select Tri-Alliance as your club to get your 10% off (this is applied when you check out). Go to the Gatorade Series web site here to enter. If this is your first race and you are in need of some last minute tips and tricks then we are running a clinic and transition walk through at 12:30 on the Saturday afternoon at the race venue. To book spot read on.

If you are not racing please come down and support your fellow athletes – we will have the TA Taj up and ready (assembly Saturday morning 930am after the combo pre-race session) which will be buzzing from 6am Sunday all the way through to our post race BBQ so do stick around for the presentations and food!

ChallengeMChallenge Melbourne early bird club discount entries close at the end of November so to ensure you get your 10% off enter discount code “CLUB10” when registering and have the date of 31st January 2016 locked in. In additon to the half distance race there is the Giant Challenge Sprint Race consisting of a 700m swim, 30k bike (return to Mordi from Brighton) and a 7k run along the foreshore. Entries for both Challenge Races are here. Please also ensure you join as Tri-Alliance so we can easily see who is racing under the club.

Girls_skills

Beginners or crew new to group riding: Coach Annemarie ran a specific session yesterday which was has received great reviews. The group covered riding etiquette and skills and was ideal for those new to the squad and road riding. A great confidence builder for a summer of riding. We shall be doing specific sessions such as this throughout the summer so keep an eye out. Here’s what a couple attending had to say:

Emma: “I loved the session on Sunday – thanks Annmarie and fellow riders. For someone who still this stuff a bit intimidating I loved it and really got a lot out of it.”

Rachel: “Thanks for this morning Annemarie. It was great to have those skills ‘refreshed’ and getting out in a group is the best way to improve. What a lovely bunch – that’s what I love so much about Tri alliance- you are constantly meeting new people and they are all so welcoming and fun to be with.”

Good luck to athlete Ryan Buhagiar who will be racing Western Sydney 70.3 this weekend. The course is nestled at the base of the Blue Mountains and will utilise the iconic Penrith Lakes, located at the International Regatta Centre, for the swim. The bike course will include breathtaking mountain views and the final run leg of the race, which encircles the venue, will provide a great access to spectators of the entire race.

Reminder for weekend long rides – Tri-Alliance kit required: Please remember it is mandatory to be wearing TA kit on the long rides. This helps keep the group together and deters others from join in and affecting what the group is trying to achieve. There have been a couple of instances were we have had members of the public in our groups but this is often difficult to manage if not all our guys are in kit. This is for your safety and the enjoyment of your ride. We have a selection of new and old style jerseys so click here and we’ll get them out to you ASAP.

This weekend’s training will be different due to the first sprint race of the Gatorade Series on Sunday so make sure you check below for updates and the timetable if you are not sure.

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2. Wings for Life World Run 2016

wingsThe Wings for Life World Run is a truly unique global race event where runners from  35 locations across the globe take off simultaneously to see who can outpace a moving finish line that is chasing them. This means that athletes test themselves in a way that most would not have before. We had a few athletes taking part last year seeing how far they could get down to the Mornington Peninsular. Our best being just shy of a Marathon before being caught!

A recap of the 2015 event can be seen below:

https://www.youtube.com/watch?v=6xOIP8z0VwQ

This season the event will be taking place on May 8, 2016, in Melbourne, with Early Bird registrations now being open. The best thing about the event is that 100% of the Wings for Life World Run entry fee goes to spinal cord injury research and the search for a cure.

http://www.wingsforlifeworldrun.com/au/en/

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3.IRONMAN OPTIONS – ATHLETE SURVEY

IM PM

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. Most athletes have now responded but if you have not or are still unsure please complete or give the office a call to discuss your plans. Please use this link to open and complete the survey.

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4.PINK TRI

Pink2Ramsay 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 info@tri-alliance.com.au with an expression of interest for the event and we will then pass numbers on to the organisers.

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5.FALLS CREEK CAMP
FallsCreek2
Our next home based training spike is Hell Week (just before Christmas) and the next Camp is Falls Creek at the beginning of January.

For those who wonder what Hell week is read about last year here – this year it will be from the 19th-27th December.

For the Falls Creek camp (1st-8th January 2016) we have a very limited number of spots so please email Scott to get your name down on the list.

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6.RACING ARTICLE – TRAINING YOUR BRAIN TO WIN

Sports-PsychologyWith many racing this weekend for the first time this season it is very important to get into the correct mindset and prepare mentally as well as physically. In perfect timing this short article from Etixx talks about the psychology behind peak performance and 5 keys factors. Have a read of the full article here in preparation for your next race:

VISUALISE YOURSELF ACHIEVING YOUR GOALS

BREAK A MENTAL SWEAT

TAKE TIME TO CLEAR YOUR MIND

AVOID NEGATIVE THOUGHTS

SET ACHIEVABLE GOALS

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7.NOOSA RACE ENTRIES AND ACCOMMODATION

noosatrimsf 220x110We hope you have got your entries in for 2016 now as there will only be a few remaining and then the wait list kicks in. From social media we already have a large number signed up ready to go. Many for the first time and plenty of repeat offenders. Get on-board below if you are wanting to race and have a great holiday all at the same time!

http://ap.ironman.com/triathlon/events/asiapac/multisports/noosa.aspx

We also still have some space in the Tri-Alliance house close to the club tents and a short walk from Hastings Street and the main beach.

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 (1 taken), 2 twin rooms (1 taken).

Please email info@tri-alliance.com.au if you are interested. 50% deposit upfront of $312.50 required to save your spot.

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8.TRAINING SESSION UPDATES

2015-triathlon-calendar-12 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!):

  • Saturday 28th – Elwood – Long course ride @6:30am with Coach Ollie. 
  • Saturday 28th – Elwood – Pre race session with coach Scott @7:30am. The session will begin with a ride over the course, followed by a short run and swim. Then time for any questions before helping put up the TA Taj at 9:30. The more that help with this the faster it is!
  • Sunday 29th – Elwood – Gatorade Triathlon Race #1 +Post Race BBQ
  • Sunday 29th – Elwood – Long course run/swim @7am. Meet at the TA Tent to cheer on the guys racing whilst you also get your training done.

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.

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Safe & Happy Training 

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