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WEEKLY TRANSITION
10th MAY 2017 – SWIM, BIKE, RUN, READ

The great Tri Alliance Vic read that everyone stops for!
Get all the latest news, weekly specials from our other great sites and the all important weekend sessions.

READ ONLINE

1. WORD FROM THE COACHES

IRONMAN PORT MACQUARIE

The weekend was all about going long for our guys in Port Mac. The 5 guys had put in a huge amount of training and dedication just get to the start line and were rewarded by all getting across the finish line. The support crew that travelled across was in full voice from the gun with social media being bombarded with updates on progress, pictures and videos. Safe to say all had a great time and with the recovery in full flow now time to digest and reflect on what has been an amazing journey. Will they do it again....? We are pretty sure there are some repeat offenders in there! So when you see them at training (or maybe at the party this weekend because they won't be training) give them a big congrats and see how they are walking - proud and tall we bet. Well done guys from all at TA.

Andy Wood-Rich - #215 - 12:03:28
Sean Wrigley - #394 - 12:01:01
Ryan Buhagiar - #414 - 10:58:44
Rich Lowe - #448 - 11:11:48
Ian Clark - #515 - 10:43:05

If you missed any updates, photos or videos then check out the Facebook and Instagram links below to relive the awesome event.

Facebook Tri Alliance Ironman Australia 2017 Photos

Facebook Tri Alliance Ironman Australia 2017 Videos

Tri-Alliance on Instagram

RACE GOALS, PROGRAMS AND MEMBERSHIP

All paying annual members have been sent an email with a link to the following survey asking for your race goals for the upcoming season. Please do fill this in so we are aware of what you are working towards and to ensure you are on the correct membership and training program. If you have any specific questions regards your goals, races or program please speak to your coach who can help you out.

Until this is completed you will not be allocated a program in your athlete profile so it is crucial this is done. In addition, if your goals do not match your membership level (e.g. your goal is to race a half Ironman and you are on short course or social) you will need to upgrade accordingly to ensure you have the correct program and are tracking for it. Again any questions please speak to your coach on this.

Included in your programming are also strength and flexibility workouts via our TriStrength iPhone app. These exercises can be done with minimal equipment at home or at the gym with descriptions and videos helping you along.

WORLDS QUALIFICATION

We posted on Facebook last week but wanted to reiterate the achievement of athlete Bentley Olden in Qualifying for the Australian Team racing in the World Age Group Triathlon Championships in Rotterdam, Holland in September. After a very solid season this reward is great and we look forward to seeing how he goes over in Europe once he has completed his block of winter training!

BEACH ROAD RIDING

As we are now back en-mass riding Beach road in groups it is required for your safety and managment of the sessions that you wear some club gear. This doesn't need to be head to toe (though we'd like that!) but a jersey/vest that easily identifies you are riding with us is sufficient. Coaches and athletes can then easily see who is and is not with us and ensure there are no interlopers making the ride potentially less safe. Jump on to the Trishop now to get your kit. Please also ensure you are familiar with our group/bunch ride information and ettiquette.

SWIMMING REMINDERS

The MSAC sessions are now primarily focused on technique with drills the order of the day to get your stroke right and improve your efficiency. Please note that Friday sessions through May we only have 1 lane which is for those athletes who are still racing. Those not racing - this is your day off so take it and sleep in - Coaches orders!

Mondays - Indoor 50m (lanes 0/1/2) - 6:15pm
Wednesdays - Outdoor 50m (lanes 0/1/2) - 5:45am
Fridays - Outdoor 50m (lane 0) - 5:45am - ONLY FOR RACING ATHLETES

St Michael's sessions are now back on a Monday and Wednesday at 7pm with Coach Jordan. Please share with your fellow athletes who have attended this session in the past. Remember to take your ID cards too as these will be scanned. Please check out the swim squad criteria to ensure you are attending the correct swim sessions. FYI - next week we will be doing swim time trials so you want to be in the pool asap...

With the introduction and focus in the pool of multiple drills we highly recommend and encourage all athletes to invest in a swimming snorkel. The benefits include stroke symmetry improvements, improved body and head positions alongside streamlined positions and lung capacity. Check out the video below to see why it's worth your investment.THE BENEFITS OF USING A SWIMMING SNORKEL

In addition to the snorkel we are prescribing dry-land exercises to aid swim technique, form and build strength. Investing a few dollars in a resistance band or set such as these will enable you to complete these exercises at the pool. For members on a program (short course and up) check out the exercises we have been doing at the following page: DRY-LAND FUNCTIONAL SWIM ROUTINE

Tri Alliance End of Season Presentation Night

THE ONE DAY OF THE YEAR YOU HAVE BEEN WAITING FOR!!!!

SAT 13TH OF MAY 2017

The biggest night of the year is the Tri Alliance End of Season Presentation Night on the 13th of May 2017. In what is noted amongst the Tri Alliance faithful as THE Social Event of the year, it’s the one you cannot miss; so go ahead and cancel birthdays, mother’s day, weddings and Bar Mitzvah’s , all welcome – Invite your friends, partners, family to celebrate another fantastic year. It is a suit and tie occasion with sit down 2 course meal, complimentary drink and canapes on entry. There is rockin’ dance floor with plenty of good times and guaranteed awesome night. Look out for the after party too!!

AWARDS

As with each presentation night the awards are given to athletes who have been nominated from within the membership base. We ask you to take a few minutes to think about who has achieved and why in the relevant categories and then nominate your chosen athletes. We will collate the nominees and the coaching staff then vote on who gets the prestigious awards.

Use the following link to get your nominations in: EOSP AWARD NOMINATIONS

READ MORE AND GET YOUR TICKET - LAST CHANCE

INTRODUCING A NEW MAJOR PARTNER - FUEL THE CORE.

CORE Nutrition Planning provides science-based, personalised nutrition plans for training and racing that help athletes maximise performance. CORE takes into account your physiology, your preferences and tolerances, as well as information about your event to create a customised nutrition plan. CORE was founded by Asker Jeukendrup, PhD and Bill Braun. Asker is a world leading sports nutritionist, professor of Exercise Metabolism, and former Global Senior Director of Gatorade Sports Science Institute. He coaches elite athletes across cycling, running, triathlon, soccer and other sports. In addition, Asker and Bill are both athletes; CORE was born of their desire for a better nutrition planning tool for themselves and others.

Check out their website for more information. Tri-Alliance discounts and how athletes can benefit from this relationship will be coming soon.

FUEL YOUR CORE

CHICKS BIKE MAINTENANCE

Call out to the Chicks…Are you fairly new to cycling? Do you need a little more confidence and know-how to keep your stead rolling along the roads like a dream? Then listen up!

It's time for girls to take over the cranks and we’re teaming up with the crew at Giant South Yarra to bring you a bike maintenance session that's aimed especially for girls.

Why only for girls?? hmmm... we know that sometimes it's quite intimidating to come to a ride session, where there are loads of peeps with their bikes, just talking bike stuff and mechanic language, and that for some, it’s as plain as Double Dutch! And not to mention the anxiety that bubbles up if you do get a flat and the awkwardness that ensues when chivalrous gentlemen come to the rescue (a.k.a takeover) almost immediately. How the heck are you expected to learn?!?

Well, the point of this session is to encourage girls to come together, learn from the best, share stories, ask questions and get the confidence they need to working on their bikes….by themselves.

The Giant South Yarra team will be:

Teaching you some general bike stuff that you will find useful when out riding
Going through bike terminology, taxonomy and anatomy
Showing you the basic checks and tricks to make your bike run safely and smoothly
Familiarization of commonly used bike tools and some new ones
Maintenance of tubes, tyres, brake systems, chains, and more
Troubleshooting typical problems and how to fix them
And helping you to know when you can tackle the task head on and when it is appropriate to refer to the experts

There’s nothing like riding a bike in top condition and being self-sufficient on a ride. But it takes a little love and maintenance to keep your ride in peak condition and this night will give you the confidence to do just that!

Wednesday 31^st May 6.30pm – 7.30pm
Giant South Yarra
1/316-320 Toorak Rd, South Yarra VIC 3141

To register your interest in this bike maintenance workshop, email [email protected]

Please note, we have limited spaces for this session. We want to ensure the girls that are really in need of this confidence/information and eager to learn this stuff get to be there.

FEATURE

Lorne Training Camp - JOIN THE 40 ATHLETES ALREADY BOOKED IN