Weekly Newsletter 15th December 2015

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

WORD FROM THE COACHES
HELL WEEK
SWIM BIKE RUN SALE
FALLS CREEK
TRAINING SESSION UPDATES

1. WORD FROM THE COACHES
Racing at the weekend was again the turn of our long course guys with a number racing the IRONMAN Ballarat 70.3. Challenging conditions of wind and heat made for a tough race but rewarding at the same time for our athletes who gave it their all. Special thanks also for those non-racing athletes who took time out from their training and weekends to go and support their friends. Racing we had Jane, Mal, Damien, Margaret, Evan, John, Jon and Dan. We done all – and good work Jane in then making it along to the bowls that evening with the biggest smile on her face!

Sessions over the Christmas period (19th Dec -3rd Jan) are as per the Hell Week detailed schedule. The office will be closed from Monday 21st December through to Monday January the 4th when normal training sessions return. If you have any urgent questions please speak to a coach or contact us via email/mobile. Make sure you check below, and the timetable if you are not sure of sessions and Facebook for any last minute updates on training.

Sunday afternoon gave grace to the Tri-Alliance Christmas party where we had 50+ friends and family join us at Port Melbourne bowls club for some festive cheer. Amongst the bowling, food and drink we had a few presentations for those racing at Ironman WA the previous week whilst also recognising the efforts all our coaches put in to keep the wheels moving smoothly for our members. A huge thank you to everyone who has contributed to our continued success and we look forward to more in 2016. Enjoy the festivities 🙂 Check out the photo album with all your action shots from the day….

The weekend also saw the long course guys who are looking at Ironman events (Cairns/Port Mac and NZ) later in the season get back into the hills. Whilst many were going fast along the flats of beach road the crew were slogging it out grinding hard gears up the hills in the Dandenongs. Top work and your efforts will pay off come race day.

MSAC WEDNESDAY NIGHT SWIM DECEMBER: Note that this swim at 6:30pm on the 16th this week. Check the timetable for full details.

Reminder for weekend long rides and Hell Week – 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.

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2. HELL WEEK

Our annual Hell Week challenge returns and begins this Saturday the 19th December at Elwood at 6am – arrive early for your briefing and to organise groups. For some this been completed for a number of years and is looked forward to with glee and a bit of trepidation. For many it is year one and it may sound a little scary! But do not fear it – embrace it and come out the other side a better and stronger athlete because of it ready to race faster and smarter next year.

There is a scheduled swim/ride/run everyday for 8 days (with a break on Christmas day – unless doing a rebel very easy ride) with the aim to get a good training spike in before having some time off and recovery sessions before the new year. Benefits will be gained from consistency over the week rather than smashing yourself on days 1 and 2 then not being able to finish off. Speed and intensity are not the aim – consistent volume is.

For more details read the below post and join the Facebook group for updates which already has 60 members in it. The banter that is starting to build already!

If you are unsure about your volume and what you can/should be working towards in the week then chat with a coach who will be able to give you guidance on how to get the best from your training.

We are going to be running a leader-board and getting as many stats as we can over Hell Week so please sign-up to Strava and upload your data (if not already doing so) and join Tri Alliance as your club. Login and request to join: here: https://www.strava.com/clubs/tri-alliance

Please remember for the rides we require that you are in TA gear to keep the groups together and make your ride safer. If you order we will bring gear to sessions this week so it doesn’t get lost with the Christmas rush. If you need gear head over here.

http://vic.tri-alliance.com.au/blog/2015/12/10/hell-week-2015-get-it-on/

https://www.facebook.com/groups/1526411791008236/

https://www.youtube.com/watch?v=soxosMZDo_0&feature=youtu.be

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3.SWIM BIKE RUN SALE

If you need any gear or last minute Christmas presents for your triathlon friends and family head down to Black Rock this Saturday.

What : 25-90% Off RRP – Swim, Bike, Run and Triathlon Gear

When : 1 day only (Saturday 19^th December 10am-5pm)

Where : Black Rock Civic Hall (Cnr College Grove and Balcombe Rd)

Products include: Triathlon Clothing, Cycling Clothing, Nutrition, Cycling Accessories (tubes, tyres, tools, bento boxes, co2, inflators, pumps, helmets), running footwear, wetsuits, swim gear (goggles, boards, swim caps), elastic laces, Sunglasses, drink bottles, Cycling and Running Socks, running watches and More

Brands include: 2XU, Orca, Rocket Science Sports, Zoot, On Running Shoes, Rocket, Santini, Tifsoi, De Feet, Fat Spanner, Lightweight, Premax, Boeshield and More

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4.UPCOMING CAMPS
Our next camp is at the Falls Creek (1st-8th January 2016) and we have a few spots still available so please email Scott to get your name down on the list. This camp will work on bike strength in the mountains alongside trail running and swimming/soaking in the cool mountain waters to maximise recovery. If you are wanting to push what you though possible then signup and come along to this annual event.

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5.TRAINING SESSION UPDATES

Please ensure you check the calendar regularly to ensure you know where and when sessions are. This weeks highlighted sessions: (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 19th – Elwood – HELL WEEK DAY 1 @6am
Sunday 20th – Elwood – HELL WEEK DAY 2 @6am
Monday 21st – Elwood – HELL WEEK DAY 3 @6am
- Swim at Elwood @6pm
Tuesday 22nd – Elwood – HELL WEEK DAY 4 @6am
- Swim at Elwood @6pm
Wednesday 23rd – Elwood – HELL WEEK DAY 5 @6am
- Swim at Elwood @6pm
Thursday 24th – Elwood – HELL WEEK DAY 6 @6am
- Swim at Elwood @6pm
Christmas Day – Day off! (or rebel ride – check Hell Week FB page)
Saturday 26th – Elwood – HELL WEEK DAY 7 @6am
Sunday 27th – ST KILDA – HELL WEEK DAY 8 @6am
- Breakfast/brunch/lunch at West Beach Bathers Pavilion from 10:30am

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.