WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
1. WORD FROM THE COACHES
Program Posted March
Programs are posted for March with some important changes. This week for those who have noticed it’s build week one (originally recovery week). This brings us in-line with the events for the month for both long and short course.
We have completly rebuilt the sessions over for short course focusing on building as much speed as we can. Long course athletes are focused on Sufferfest, Port Maq and Cairns. There a big focus on strength for the Ironman athletes with long weekend session prescribed.
If you are not coping with these sessions please either modify down or speak with a coach at a session. Please take a look through your program, ask questions and remember every session is training with a purpose.
We have had a number of incidents over the past few days with our athletes safety being compromised. We have had 2 athletes in hospital overnight this week and another incident reported to the police after a drivers threatening actions towards our cyclists.
With that please stay vigilant on the roads as your safety is paramount. Remember if an indecent occurs take details and if necessary report to the police.
All we can do is control the controllables so please familiarise yourselves with the Tri Alliance ethics and Code of conduct on the road.
This Sunday we have 3 very dedicated, hard working athletes racing Ironman NZ. Since the cancellation of IM Melbourne Mal, Andreas and Andy have banded together hitting some very large numbers in preparation for their big race. Week on week others have finished and these three are still going making sure they are fully prepared. We wish them all the best and have a great race and experience.
Updates will be posted on the Tri-Alliance Victoria Facebook page but you can also follow them through the official website here.
Andrew Killen #730
Andreas Koderisch #869
Malachy Friel #388
Next after NZ is IM Port Mac on 1st May and IM Cairns & Cairns 70.3 on the 12th June. We have a good number of athletes racing both and are looking at grouping you guys together so you have training buddies in these last few months. Please check out the FB post here to ensure we know what race you are doing.
For non Ironman racing there are still a good number of events still to go down and around in Victoria. We have the final 2 races of the Gatorade Series (inc the Aqua bike at st Kilda), the Corporate Triathlon (we have some races places going free so check out this here if you want a sprint!), Sufferfest, Martha Cove. 3 Peaks and The Great Ocean Road cycle to name a few. For more information on these races read below.
The Melbourne Corporate Triathlon is this weekend with over 5000 athletes taking part in the main and mini relay event at Elwood. If you want to race see the above link as we have some race places going free.
Also to help out at this event SME360 (SuperSprint) are looking for volunteers to help staff the event. Specifically they are looking for people to help between 12:00pm – 4:00pm and is described as the “pack up crew”. Volunteers would be working alongside our staff packing up marquees/tents, removing branding and general pack down of the venue. It’s a fun day out and a great way for some fundraising as they will reimburse the volunteers $55pp that goes toward the club. This $55 for each Tri-Alliance member helping out will go directly towards your individual end of season party ticket. As all the participants will have left for the day they will be cracking the music, having a BBQ and sipping on some red bull to keep you going. Please email us at [email protected] to put yourself down on the list.
SAVE THE DATE – Saturday 14th May – End of Season Party. For more information on this very popular event click here.
Thank you to those athletes who have changed their swim sessions to ensure that our Wednesday evening at MSAC is now attended by those who it is designed for. This session is for low/intermediate swimmers who are swimming on average about or above 2mins per 100m and are working on increasing their strength and endurance through the session. If you are able to swim at paces quicker than this then we need you to be swimming in the morning session at 545am with the advanced guys. By attending this morning session you will get more from your swim with a program suited to your ability. If you are an advanced swimmer and turn up to the evening swim you will be asked to keep to the appropriate time cycles / program so as to not disrupt those who are working to the program. You will therefore be swimming below your ability. If you have any questions on which swim sessions you should be attending please speak with your coach.
March calendar is now up so please check it out including the Pro Hours sessions. there are some changes due to the Grand Prix over this period too so do ensure you check this timetable and our Victorian Facebook page for training updates as these sometimes have to change at short notice. Click the session on the calendar to give you more details including time and location. We do try to keep the swim times consistent but MSAC are not always able to accommodate us when we would like.
Our End of Season party is booked and we want everyone to be there. This cracking event returns again to The Village Melbourne and Ormond Hall and is open to all Tri-Alliance members, friends and family.
Running from 6:30pm until 11:30pm we will have drinks and canape’s on arrival with dinner served between our much anticipated awards. Who will take out the much coveted Zoolander award from last years winner James Tyler (or can he repeat!!). Other awards will go to our short and long course male and female achievers along with the John Cornish Scholarship and best newcomer. Tickets will go on sale shortly but take a minute now to put Saturday 14th May in your diaries. Don’t miss out and double book yourself.
If you are wanting to help out on the organisation of this event then please do email us at [email protected]. We’d love to hear from you.
With many athletes having flexible working arrangements and the power to adjust their own training schedule it was about time we offered some “Pro Hours” training sessions. For the month of March we are going to run free triathlon training sessions during the day.
- Can’t make our early morning or evening sessions?
- Got to drop off or pick the kids up from School?
- Work from home and need a break?
- Like a sleep-in before training?
- Don’t do the 5am wake up?
- Have a flexible working arrangement?
Then Tri-Alliance “Pro Hours” could be just right for you.
The sessions will cover pool swims, run technique and interval sets and work on the bike such as road skills, strength and endurance. If you are interested, have a question, want more info or want to register please email us at [email protected]. Our timetable is out now and more details can be found here.
Thinking there are only a couple of races left in the season….? Well think again – there are plenty still out there and our friends at SME360 and XOSIZE events have a few coming up. For those who have been asking and cannot currently run due to injury there will be another Aqua Bike race at St Kilda on the 10th April (1500m Swim and 40k bike) – details will be out shortly of the Gatorade Triathlon website.
Get your company involved and encourage your work mates to do their first triathlon!
We know you love triathlon, but how good would it be to get your work mates into it as well? With just over 1 week to go until the Corporate Triathlon in Melbourne on March 6, there’s still time to get your team organised and help get them ready. If you’re concerned about your team mates doing a full triathlon, why not look at entering the Woolworths Fun Tri where a team of three does one discipline each. There is still plenty of time to enter for this event and the distances are very manageable with a 400m swim, 10km cycle and a 4km run. If you would like any more information or help registering please call us on (03) 9595 3000.
Make a long weekend of it! Race 4 Portarlington Sunday 13 March on the Labour Day Long Weekend.
Gatorade – 800m / 26km / 8km, Specialized Fun Tri – 300m / 10km / 3km and Tri Kids – 100m / 3km / 500m
We’re really looking forward to GTS Portarlington Race 4 as we are celebrating the 30th anniversary of this event and as a special thank you, all Gatorade race participants will receive a commemorative 30th anniversary 2XU technical T-Shirt. Also being on the Labour Day long weekend it’s a great opportunity to stay down there and celebrate in style.Click here for more information and to enter: http://www.gatoradetriathlonseries.com.au/race-4/
UPCOMING XOSIZE EVENTS:
Please ensure you check the calendar regularly to ensure you know where and when sessions are as they do sometimes change (this is especially true for swim sessions at MSAC as these can change and are often unfortunately beyond our control). 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!). 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.
- Thursday 3rd March – Combo & Run – Elwood @6pm (reminder to always bring your wettie to these sessions to get in and practice OW).
- Saturday 5th March – Long course ride – Elwood @630am. Check your programs for distances.
- Saturday 5th March – Short Course Combo Elwood starting sharp @ 6:30am. Bring all your gear but be prepared to ride first leaving the rest of your gear in your car (or a fellow athlete’s car). The begins with a ride including specific individual time-trial efforts. A coach will ride with those who have not ridden or are new to road riding working on some specific skills and group riding etiquette, so no excuses not to turn up. This will be followed by an ability/race distance run and swim with transition practice.
- Sunday 6th Feb – All athletes (long & short course) Run, Swim – Elwood from @7am. Note there is the Corporate Triathlon at Elwood so meet at the Tent in the race venue – group together and follow your programs. Swim and Run to the South thus avoiding the race.
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. top
Safe & Happy Training