WEEKLY TRANSITION 3rd MAY 2017 – SWIM, BIKE, RUN, READ

{preheader} [Tri-Alliance-Corp-Logo-2016]   [Tri-Alliance-Facebook-Logo] [https://www.youtube.com/user/triallianceoz] [Tri-Alliance-Instagram-Logo] [https://www.instagram.com/trialliance/] [Tri-Alliance-YouTube-Logo] [https://www.youtube.com/user/triallianceoz] TRAINING [http://vic.tri-alliance.com/]    TIMETABLE [http://vic.tri-alliance.com/timetable/]    BEGINNERS [http://vic.tri-alliance.com/beginners/]    THEHUDDLE [http://vic.tri-alliance.com/the-huddle/]   TRISHOP [http://trishop.com.au/]    SERVICES [http://vic.tri-alliance.com/services/]    CONTACT US [http://vic.tri-alliance.com/contact/] WEEKLY TRANSITION 3rd 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 [https://vic.tri-alliance.com/weekly-transition-3rd-may-2017/] [arrow]   1. WORD FROM THE COACHES With off-season now here it has been great to see our athletes taking on many different activities and events in a change from the normal swim/bike/run repeat routine. We encourage cross training and exploring different events that compliment your triathlon training and programs. Winter is great for some those building their running with many trail and cross country events alongside a number of cycling events. Though let's save the open water for later in the year shall we....(Or at Lorne for those attending!) IRONMAN PORT MACQUARIE The hard yards have been done and our IM crew are into race week looking forward to the race this Sunday. For most this will be their first full distance race - we wish you well and are sure the squad will be cheering on (some on the race course itself) and others through social media and tracking progress through the day. Get behind the guys and wish them well if you see them at training before they head out. Race numbers below: * Andy Woodrich - #215 * Sean Wriggley - #394 * Ryan Buhagiar - #414 * Rich Lowe - #448 * Ian Clark - #515 - Racing for a very worthy and personal cause please check out Ian's fundraising page [https://www.justgiving.com/fundraising/ianman1] helping raise funds for CanTeen (Young people living with cancer). RACE GOAL SURVEY All members should have received an email with a link to a survey asking for your race goals for the upcoming season [https://vic.tri-alliance.com/what-are-your-goals/]. 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.  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) - 5:45am  * Fridays - Outdoor 50m (lane 0) - 5:45am - ONLY FOR RACING ATHLETES For those who have and should be swimming at St Michael's (we emailed a list of 30+ athletes who meet the criteria) we would really appreciate that you fill in the survey below as we only have a handful of responses regards those sessions. We are looking at re-starting these but your feedback is critical to ensuring these sessions run for the best of the athletes. ST MICHAEL'S SWIM SQUAD SURVEY [https://vic.tri-alliance.com/st-michaels-swim-squad-survey/] SWIMMERS SNORKELS & RESISTANCE BANDS 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 [https://www.youtube.com/watch?list=PLwv9QU58Yd1Jr7L7LBU4mFxZtM-GgiVal&v=Yw8ZNODRPlo] In addition to the snorkel we will be prescribing dry-land exercises to aid swim technique and form. Investing a few dollars in a resistance band or set such as the one below will enable you to complete these exercises at the pool. We will be sharing through the members section details on the specific exercises so watch this space but get your bands now! RESISTANCE BANDS [http://www.ebay.com.au/itm/13-Resistance-Tube-Set-Fitness-Yoga-Band-Home-Gym-Exercise-Workout-Heavy-Handles-/182198826608?hash=item2a6be57670:g:2v0AAOSwZ1BXfyJ1] MAY TIMETABLE UPDATE [https://vic.tri-alliance.com/timetable/2017-05/] May's timetable includes our Thursday Tan run and Sunday run at MSAC as well as Essendon and Fairfield on the same days. There are no Tuesday morning runs or Thursday hotties. It is important that after April and a hard racing season we take time to build back into sessions and not burn out early before the season has even begun. Athletes (unless otherwise instructed to by their coach) should be doing no more than 2 swims, 2 bikes and 2 runs a week with the squad. We will be introducing many techniques and drills across all disciplines alongside the reduction in intensity to ensure we build the base correctly. Get this right and when we add strength, endurance and speed you will be far more efficient (read faster!). If you have any questions on the timetable or programs please chat with your coach or email us.   . [AdventureRace] Adventure Kerry, Rachel, Cressida and Kate having fun on MTBs getting ready for their adventure race this weekend.   [Whittlesea] Uphill-Downhill Fik, Simon and Pam took on the Whittlesea cycling event on Sunday with some work on the hills!   [Puffing] Train Chasing Beating Puffing Billy is the aim. Kristine and Stephen (winning his AG) tackled 13k of scenic running. [Tourdelatte] Tour de Latte The final Tour de Latte was greeted by sunny weather and smiling faces on Saturday morning.   [MichelleB] Winner Michelle Bond picking up her state series championship award for a very solid season. Bring on Cairns.   [MichelleG] Trail Chasing Maroondah Dam trail run (21km). Absolutely beautiful and very hilly according to Michelle Grocock. [EOSP_winners 2016] Tri Alliance End of Season Presentation Night [https://trishop.com.au/events/tri-alliance-end-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 [https://vic.tri-alliance.com/tri-alliance-vic-eosp-nominations/] READ MORE AND GET YOUR TICKET [https://trishop.com.au/events/tri-alliance-end-season-presentation-night/] [masthead]   FEATURE ONE FREE RUN AND FREE MEMBERSHIP FOR THE 1ST YEAR TO ANY CURRENT TRI – ALLIANCE MEMBER! READ MORE [https://vic.tri-alliance.com/victorian-cross-country-league/] [BikeMaint] 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 31ST 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. [lorne_surf_club]   FEATURE Lorne Training Camp - JOIN THE 40 ATHLETES ALREADY BOOKED IN READ MORE & BOOK [https://trishop.com.au/product/lorne-training-camp-2017/] [17AW_RUNNING_EPS] MIZUNO WAVE RIDER 20 [http://www.mizuno.com.au/products/category/footwear/] Mizuno have listened and are bringing out a TA colour edition of their Wave Rider 20 :-). We hope to have this awesome colour at our Lorne camp when Mizuno join us with their demo shoes! Not released until the second half of the year so if you cannot wait for your new runners get into SoleMotive [http://www.solemotive.com/our-store] for your Tri-Alliance members discount of 20% off Mizuno Runners. Read more [http://www.mizuno.com.au/products/category/footwear/] [Tri Alliance - TriShop] [img] ANY TRISHOP ORDERS OVER $100 ARE SHIPPED FREE! [http://trishop.com.au/product-category/nutrition/] Simply order any item or number of items over the value of $100 and select free shipping. [img] [http://trishop.com.au/] Tri Alliance Elite Suit 2014 Run Out [http://trishop.com.au/] Save 50% off while stocks last Read more [http://trishop.com.au/product-category/triathlon-clothing/elite-race-gear/]   [img] [http://trishop.com.au/] Tri Alliance Tri Suit 2016, Limited Sizes [http://trishop.com.au/product-category/triathlon-clothing/elite-race-gear/] Only limited sizes left for the season. Read more [http://trishop.com.au/product-category/triathlon-clothing/elite-race-gear/]   [img] [http://trishop.com.au/] Cheapest Shotz Nutrition Online [http://trishop.com.au/product-category/triathlon-clothing/elite-race-gear/] Great range of Shotz at the lowest prices. Read more [http://trishop.com.au/product-category/nutrition/] UPCOMING TRAINING SESSIONS [https://vic.tri-alliance.com/timetable/] . [run] Thursday 4th May [https://vic.tri-alliance.com/timetable/] * The Tan Run - 6:15pm * Essendon Run - 6:30pm * Check timetable [https://vic.tri-alliance.com/timetable/] for meeting locations [img] [Swim-Run] Saturday 6th May 7:00am [http://vic.tri-alliance.com/timetable/] * Elwood - Long ride * Easy group ride beginning to add base to your legs * Distance according to ability/race goals   [img] [run] Sunday 7th May [http://vic.tri-alliance.com/timetable/] * MSAC Run - 8am * Fairfield Run - 8am * Check timetable [https://vic.tri-alliance.com/timetable/] for meeting locations   [img] [giant-bicycles-australia] [https://www.giant-bicycles.com/au/]   [liv-cycling] [https://www.liv-cycling.com/au/]   [mizuno-running] [http://www.mizuno.com.au/]   [orca-wetsuits] [https://www.orca.com/au-en/] [shotz-sports-nutrition] [http://www.shotz1.com/]   [Lakeside-banner] [http://lakesidesmc.com.au/]   [Giant-South-Yarra] [http://www.giantsthyarra.com.au/en-AU/]   [Sole-Motive] [http://www.solemotive.com/our-store] Get in Touch EMAIL: [email protected] PHONE: 1300 680 874 INTERNATIONAL CALL: +613 9645 2223 [Tri-Alliance-Facebook-Logo] [https://www.facebook.com/TriAllianceVictoria/] [Tri-Alliance-Instagram-Logo] [https://www.instagram.com/trialliance/] [Tri-Alliance-YouTube-Logo] [https://www.youtube.com/user/triallianceoz] [Tri-Alliance-Corp-Logo-2015]   HOME [https://vic.tri-alliance.com/]/ TIMETABLE [https://vic.tri-alliance.com/timetable/] / THE HUDDLE [https://vic.tri-alliance.com/the-huddle/] / TRISHOP [https://trishop.com.au/]/ CONTACT US [https://vic.tri-alliance.com/contact/] / WEBVERSION/ UNSUBSCRIBE