WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- AUTUMN/WINTER TRAINING SESSIONS
- LORNE TRAINING CAMP
- RIDING IN THE WIND
- TRAINING SESSION UPDATES
1. WORD FROM THE COACHES
BIG THINGS ARE COMING
We will be having a Team meeting on Thursday the 26th May at Elwood Sailing Club from 615pm to discuss the season ahead. This is a very important session and everyone is encouraged to attend. We will be covering the approach to the new season and how to get the best from your training along with other important and exciting updates.
ADOPT AN IRONMAN!
Whilst most of the squad are working on their technique, training a bit less and have maybe had a holiday or some time off recently we have a number of long course guys who have been hard at work in their build up to Cairns on the 12th June. Whether the full or 70.3 it is going to be a tough hot course coming from Melbourne’s winter. We want to get even more behind the crew and help them in their last training push this weekend. So we want as many athletes to come to our Sunday 9am run session at MSAC to give them support and help out in during the set.
MOVE IN MAY
Yesterday saw large numbers of runners and walkers at the Tan raising awareness for Move In May and equality in Sport. Move In May is an all inclusive Fun Run that results in a post event celebration that caters for everyone – rainbow or otherwise! If you want to see equality and inclusion in our society then this was the event for you. Good work on our guys supporting those running and wearing their specially designed cycling gear for the cause. For more on this click here.
YET ANOTHER WINDY RIDE
Almost every single ride we have done in recent weeks has been with a degree of a northerly wind which for this time of year is a little different from the norm. Almost every social media post has been mentioning this is some way but it is one thing we cannot control. If it rains or is cold we can dress appropriately but if it blows it blows and there is nothing we can do. The question though is do we know how to best ride in windy conditions? Read the below article for some hints and tips to help you next time we head out.
LORNE CAMP – FITNESS SPIKE
Don’t get left behind next season with other athletes getting the benefit of this great fitness spike on the Great Ocean Road. The Lorne Camp over the Queens birthday long weekend of the 10/11/12/13 June is an all abilities camp staying at the Lorne Life Saving Club giving great easy access to the Great Ocean Road. Make sure you are getting the kick start to your season with this great camp. Read more here.
Sunday’s Run at MSAC will be at 9am for the next few weeks after feedback from athletes.
Please can athletes arrive on time and be ready for the start of each session. If you miss the beginning you may miss important information regards the session, the warm-up and briefing. This can also disrupt other athletes who have arrived on time and begun their session already. May’s sessions are up so please do ensure you check the timetable and our Victorian Facebook page for training sessions and updates. See below for the main changes for our Autumn/Winter programming.
2. AUTUMN/WINTER TRAINING SESSIONS
With recovery and transition well and truly over it is time work towards next season. More will be covered during our team meeting on Thursday as to how we are approaching the next season.
The season is split into 5 key phases for most to ensure you get the best possible preparation:
May-June – General Base Preparation – Technique & Volume. General development correct technique and developing endurance
July-September – Specific Base – Volume & Strength. Development of specific strength and fitness, advanced technique skills
October-November – Pre Competition – Strength & Speed. Introduce race specific skills—including transition and bike run combinations
November-March – Competition – Race ‘season’. Continue speed, focusing on each race, recovering accordingly
April – Transition & Recovery – Recovery, goal setting and planning for next season
Sessions are structured for the specific periods and also designed to gradually build you as an athlete from your relevant ability. We will be running and riding hills to build strength and in the pool using swim aids and toys to build you up where required.
Time trials will also be held during the next few months about every 6 weeks. This is across swim, bike and run and provides results that can be measured and compared to show how well you are doing in your training and highlight any areas for improvement.
Our programs now include the following:
- Thursday night runs at the Tan and Essendon
- Sunday runs at MSAC and Fairfield
- Saturday long rides in May will be Beach Road before hitting the hills come June after the Lorne Camp.
- Strength and conditioning programs for athletes to follow in their online program and some in session workouts
- We are also planning some specific road riding skills in addition to some bike maintenance
- Tuesday am beginners swim will not happen through winter but please attend St Michael’s
- Wednesday evening swims are now 730pm in May due to MSAC scheduling
Please email us at [email protected] with any questions regards your program or training schedule and we look forward to all getting stronger for next season.
This marks our first triathlon camp and training spike for the 2016/2017 Triathlon Season. This is our BIGGEST CAMP OF THE YEAR with all athletes from various abilities and strengths ENCOURAGED TO ATTEND. This Annual Training Camp held in Lorne is focused on kick starting your training for the coming Triathlon Season, while having fun and learning from experienced coaches, sports professionals, guest speakers and awesome sponsors packs and give away’s.
This year we are also joining forces with Endurance Team to give you a bigger and better camp. All athletes are encouraged to stay at the Life Saving club so as to reduce travel time to and from other accommodation ensuring sessions are started on time and keeping that squad closeness and camaraderie going.
For more information and early bird bookings (including a new design long sleeve running top) check the TriShop out here.
Friday 10 June 2016 (2:30pm onwards – though an optional Tempo Great Ocean Road ride will be scheduled @ 1pm prior to check in. All levels welcome)
Saturday 11 June 2016
Sunday 12 June 2016
Monday 13 June 2016 (departing after lunch and clean-up is complete)
Camp Package Options:
Both options include Athlete Sports Pack with early bird package only including New Branding Tri Alliance long sleeve running top valued at $69
(A) Full Package: Accommodation, meals and training (breakfast and lunch Sat/Sun/Mon) – $459 (Option C – Early bird price is $399 plus long sleeve running top. ENDS STRICTLY 13TH OF MAY)
(B) Training Package: NO Accommodation, Meals (breakfast and lunch Sat/Sun/Mon) – training only – $339 (Option D – Early bird price is $299 plus long sleeve running top. ENDS STRICTLY 13TH OF MAY)
Any camp questions please email us at [email protected]
Strong winds can make cycling incredibly tough – a headwind creates extra resistance, much like riding up a hill. The difference is that you can usually see the end of a hill, but the headwind will just keep on going until you stop or change direction, resulting in an endurance affair that can at times feel a little soul destroying.
There’s nothing you can do to change the whims of mother nature – even if she happens to blow at you on a day you hoped to achieve a personal best. How you deal with the wind, however, can impact the effect it has upon your ride.
Here are some tips to help you – physically and mentally – when you’re riding into a headwind…
Use other riders and draft
Assuming you’re not taking part in an organised time trial or triathlon race, and there are other riders around you, there’s no reason not to utilise the strongest cyclists to beat the wind. Though make sure you have a go on the front from time to time so that you can become stronger and not just get a free ride!
Sitting behind another rider shelters you from the worst of the wind, and makes pedaling much easier. There are various different formations you can use, the most common varieties being a paceline, where one rider sits behind another, and a chain-gang where two lines of pairs rotate so that the front rider is almost constantly changing.
A paceline is the simplest option to adopt. It’s best to agree with fellow riders that you’re going to work together – just sitting on someone’s wheel without communication first is generally not considered good practice!
The rider on the front will be using significantly more energy than those behind – and therefore if there is a difference of ability and you want to keep the pace as high as possible, the strongest riders should spend the most time on the front. For example, in a three person group, Mega Watts should spend 40 seconds on the front each time, whilst their friends should do 20 seconds each. On a more relaxed ride feel free to take longer turns, such as 5 and 3 minutes, but be aware that you’ll start to feel the bite of fatigue towards the end of each turn.
Get low and small The problem you are fighting when cycling into a headwind is an increased wind resistance. The key way to reduce this resistance it is to cut down on your own ‘drag’. In an average rider plus bike duo, the rider makes up about 80 per cent of the drag. Imagine your body like a flag in the wind – because that’s basically what you are. Anything you can do to reduce your frontal area is a bonus – get onto the drops, keep your body low and your elbows in.
Don’t FlapAnother way to reduce your frontal area is to reduce any excess material that will otherwise be flapping in the wind. It sounds insignificant, but in a severe headwind you will really notice the difference if you allow a pack-able or gilet to blow around. If you know it’s going to be windy, opt for closer fitting kit. If you find you get blasted whilst out, zip up the zips you have (right to the top!) remove anything you don’t need if it’s warm.
Use your gears wisely
The higher your gear, the more resistance the bike throws up. So, if you’re already struggling with the added kickback from the headwind, churning your normal gear is probably not a good idea. If you have a long slog into the wind ahead of you click into a gear that is easier to pedal.
However – a big gear does push you to put down the power. If you’ve got just a short section that you have to get through before the blessed relief of turning round, then go for it and crank it up for that little added punch.
Plan your ride
If you’re riding a loop, you’d probably rather start out riding into a headwind, and then enjoy the easy push back of a tailwind on the way home. Therefore, if you know there’s a severe northerly wind, start by going north. Yes, initially that will feel like an awful decision, but you’ll change your mind on the home straight when you barely have to pedal.
Beware of gates as any crosswind can quite literally blow you sideways as you pass them if you’re not aware. If you know a big surge is coming as you move into an exposed area, hold onto the handlebars firmly, brace your core muscles, and look exactly where you want to go. Refuse to be budged!
Work for small goals and adapt your expectations
Remember that the problem is the wind, not you. If you were using a power meter you’d see that you’re actually working much harder than normal, and thus you’ll be getting a fitness boost even if you’re going slowly.
Don’t expect to ride as far or as fast as you would on a still day, and keep working towards the next milestone – the next lamp post, the phonebox or that strangely coloured parked car. Keep calm, and keep pedaling.
Adapted from: Total Womens Cycling
Please ensure you check the calendar regularly to 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 26th May – Team Meeting – Elwood Sailing Club @615pm
- Saturday 28st May – Elwood ride – All groups rolling @630am
- Sunday 29nd May – MSAC Run @9am, Fairfield Run @8am
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