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

  1. WORD FROM THE COACHES
  2. VICTORIAN ROAD CYCLING RULES
  3. WINGS FOR LIFE WORLD RUN & MIZUNO DEMO
  4. RACV GREAT OCEAN & OTWAY CLASSIC RIDE
  5. HELL WEEK & FALLS CREEK
  6. TRAINING SESSION UPDATES

1. WORD FROM THE COACHES

Busso2BussoNola

9 started, 9 finished proud of what they had achieved in what were testing conditions at IRONMAN Busselton on Sunday over in WA. Forecasts of storms and heavy rain did not quite come to fruition but it was not the normal conditions expected at the event. It was said to be like Melbourne (changeable…) – perfect as that’s where we train so we are prepared for anything.

On social media Sunday all feeds were athlete updates, pictures and comments which showed how great our family is and the support those racing had. The effort put in by all was massive and huge congratulations go to all those who raced. Some serious celebrations were had and we’ll welcome you back in the coming days. But maybe take it easy for a bit!

Results are below and for splits and a check of the Pro times (male Pro 7:55!!) check out the link to the official page here.

Brett Archbold – 10:08:12, Jed Shiels – 10:27:32, Joddy Biddle – 10:39:09, James Tyler – 10:52:41, Greg Nugent – 12:25:39, Ian Renouf – 12:46:18, Sheridan Brown – 13:19:23, Michelle Grocock – 13:43:01, Nola McGregor – 16:23:52

In racing closer to home we had a few athletes racing in the ActiveTri Sprint down in Moridalloc. A flat swim and very little wind made for a fun and fast race. Good work those who raced and for the fellow athletes who made the effort to come down and cheers (shout really!). Top place on the podium for new athlete Damien and well done Michelle Bond – two sprint races in two weeks….and a podium to boot.

In another Sunday event a few of our females were running in the 30th anniversary of the Sussans Women’s Fun run along beach road. 5k, 10k and a half marathon were on offer with everyone in Pink supporting Breast Cancer Network Australia. Great to see Dayna back running after her recent injury – we look forward to having you out on the rides soon.

BondieDamien

Following on from last weekend’s great Gatorade performances from the squad we are very happy to say that Tri-Alliance is top of the club standings after race 1. Check out the full list of athletes at this link. If you are yet to enter the series or are planning on racing individual races you must make sure you select “Tri-Alliance” as your club to contribute points when you register. Existing entries and new entries without a club cannot be considered for club points. Race 2 is on the 10th January at St Kilda – entries here.

This weekend sees Ballarat 70.3 with Jane, Mal, Damien and Margaret racing. We wish you all the best and have a great race. If you are racing and we have not mentioned you please let us know.

christmas bowlsDo not forget to get your Christmas Party tickets for next Sunday’s event at the Port Melbourne Bowls Club. The Facebook event is here and tickets can be purchased for $25 (includes bowling and some food) from the TriShop here. We hope to see as many of you as possible to help is begin the festive season celebrations. Last day for tickets is Thursday as food orders will be placed Friday morning.

ChallengeMelb

If you are racing Challenge Melbourne sprint or half distance SuperSprint are putting on a launch night tomorrow night at Giant Hampton. If you would like to come along to see Guest appearance by Challenge Shepparton winner, Luke Bell, experience exclusive in-store shopping opportunities whilst Finger food and beverages are provided email SuperSprint at matt.kearsley@supersprint.com.au. Date 9th December 2015, Time 6pm to 8:30pm, Location Giant Store, 475 Hampton St, Hampton VIC 3188.

owswim

MSAC WEDNESDAY NIGHT SWIMS DECEMBER: Note that these swim are now back to 6:15pm on the 9th and 6:30pm on the 16th. Check the timetable for full details.

OPEN WATER SWIM – A great open water session last night at Elwood was taken on by many of the squad. Fins in the bay for a warm up and then some paddle work with beach runs to build strength was the go. A solid set which we are going to look at running again as the feedback was so good.

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 back to normal times and locations, though some half and full Ironman programs may be taking to the hills on Saturday (so check your program to know what you are in for and you get the roadie not the TT out) – make sure you check below, and the timetable if you are not sure and Facebook for any last minute updates.

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2. BIKE LAWS HANDBOOK

How well do you know the Victorian cycling road rules….? Try this handy test and have a read of the new handbook. Some of them might surprise you.

Bike Rules

new handbook sets the record straight on Victoria’s often misunderstood cycling road rules and aims to take the confusion and maybe some of the heat out of driver-cyclist interactions. Produced by the Victoria Law Foundation, the pocket-sized Bike Law Handbook has the backing of cyclist group Bicycle Network, which hopes it will help reduce the number of crashes on the road. Bicycle Network chief executive Craig Richards said confusion about the road rules created potential for conflict and unsafe behaviour on the roads. Read the full article here and download the guide here – Bike_Law.

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3.WINGS FOR LIFE WORLD RUN & MIZUNO DEMO – THIS THURSDAY

wingsThank you to Chris and Mark for coming down last week for our demo Mizuno and information session last week. We hope you got to try some different runners and learnt about the wings for Life Run. Something to think about in your training for winter…

The 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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4.RACV GREAT OCEAN & OTWAY CLASSIC RIDE

For those that have entered the Gatorade Series you should have got your free entry into the Great Ocean Ride 2016 (Saturday 16th April from Torquay). Make sure you enter as we want to have as many Tri-Alliance athletes taking part as possible. It will be taken as a post season ride and is a great chance to ride alongside some amazing scenery. Early bird entries close Monday 14th Decemberso make sure you are in – select “Tri-Alliance” as your group too. http://www.greatoceanotwayclassic.com.au/

GOR

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5.UPCOMING CAMPS
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 and details about times and locations will be coming out later this week.

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

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6.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 12th – Elwood – Long course ride @6:30am with Coach Ollie.
  • Saturday 12th – Elwood – Combo with coach Scott @7:30am. The session will begin with a run so leave everything else in your car.
  • Sunday 13th – Elwood – Short Course ride @6:30am. Remember to bring your runners for a run off the bike.
  • Sunday 13th – Elwood – Long course run/swim @7am. 

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 

Tri Alliance

 

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