WEEKLY TRANSITION 5th JULY 2017 – SWIM, BIKE, RUN, READ

{preheader} [Tri-Alliance-Corp-Logo-2016] [Tri-Alliance-Facebook-Logo] [1] [Tri-Alliance-Instagram-Logo] [2] [Tri-Alliance-YouTube-Logo] [1] TRAINING [3]    TIMETABLE [4]    CAMPS [5]    THEHUDDLE [6]   TRISHOP [7]    SERVICES [8]    CONTACT US [9] WEEKLY TRANSITION 5th JULY 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 [10] [arrow] 1. WORD FROM THE COACHES JULY STRENGTH ENDURANCE During the month of July we start to move away from our Technique and Base Endurance Phase (May/June) and into our Strength Endurance Phase (July/August). The Strength and Endurance Phase is the second phase of our 5 training phases in our Yearly Planner, and can be one of the most demanding phases, but is crucial to ensure you set a good strength endurance base PRIOR TO RACE SPECIFIC PHASE WHICH INCLUDES SPEED AND INTENSITY. The objective of the Strength Endurance Phase is to build strong bodies that are able to cope with he increased volume, speed and intensity as we move through into the following training phase. So development of your strength and endurance (fitness) at this stage of a season is just as important as the initial phase that you have just complete (Technique and Base Endurance) and will have a direct impact on your training and more importantly - racing, for the upcoming season. _SWIM FOCUS:_ In the pool our swim coaches will continue to reinforce swim technique with warm up drills etc, but more emphasise will develop on strength WHILE maintaining good technique. This means holding good technique while introducing more use of paddles ( and did we hear someone say ankle bands?!) and sets will continue to become longer as we build through the program. Swims generally fall into the following: Monday Strength, Wednesday Strength Endurance, and Friday Endurance. So continue with your consistency in the water and you will see the benefits. _RIDE FOCUS:_ Wind-trainer sessions will focus on building strength and endurance while maintaining pedal efficiency. Intermediate and advanced athletes have commenced their three sessions on the bike a week, with two quality sessions on the wind-trainer and long strength endurance ride on the weekend. If you aren’t spending time on your wind-trainer yet – make sure you do. You cannot beat a quality wind-trainer session! _RUN FOCUS:_ Athletes should now have a sound technique endurance base in their legs if they have be en consistent over the past two months. Athletes should now have learnt and developed efficient hill running technique and we will now develop that into building leg strength. It is important that an athlete has a sound technique endurance base before moving into the run strength phase. _WHY IS STRENGTH AND ENDURANCE TRAINING SO IMPORTANT? _Strength and endurance training complements goo d technique which in turn promotes good form, efficiency and develops good training principles. An increase in strength and endurance will enable you to perform at a higher level for longer, in other words it should take longer for the effects of fatigue to take over. Theoretically the more efficient you are for a longer period of time the more time you will have before the onset of fatigue, this equates to being able to swim, ride and run faster for longer at greater intensity! _KEY THINGS TO REMEMBER: _Endurance Development, Strength Development, Aerobic Improvement, Technique Reinforcement and Injury Prevention. All key areas that will be focused on during the Strength Endurance Training Phase. July programs are up so please check yours out if you are on a relevant subscription and please chat with a coach if you have any questions or concerns regards your training/readiness for the next phase. Also ensure you let coaches know at the beginning of the session if you are just coming back or carrying an injury. GOLD COAST MARATHON Congratulations to athletes Carly, Sam and Malise on their races up on the Gold Coast. We appreciate not all went according to plan but lessons learnt and new plans to be formulated ongoing. Even a pb gives room for improvement showing what still can be achieved. Well done. TRAINING UPDATES As with last week this Saturday there are three ride options - one from Elwood on Beach Road, one from Wantirna Mall heading into the Dandenongs and one for the advanced crew heading from North Road again to the hills. See below for times and locations - check your program or chat with your coach if you are unsure of which location you should be at. Next Thursday (13th July) is run time trial day. The session at the Tan will now take place at MSAC departing the main reception at 615pm. with Coach Kat. Greg's run in Essendon will also have a time trial element to it so be prepared. . [queenscliff-pier] [11] QUEENSCLIFF PRE SEASON TRAINING CAMP [11] The third camp on our training calendar for the 2017/2018 season is our Preseason Triathlon Training Camp in Queenscliff. Get race ready with a spike in training in Spring over three days in September (Fri 8th/Sat 9th/Sun 10th), the perfect launchpad into the new racing season. Located along the stunning Bellarine Peninsular and situated on the waters of the heads, Queenscliff boasts terrific terrain for cycling, picturesque trails along the coast and swimming in a beach that offers a variety of surf and flat waters. This is a whole team camp, so all levels are encouraged to attend to gain a final training spike before jumping into our preseason preparation phase. Camp numbers are limited – so make sure you reserve your spot to avoid missing out!   EARLY BIRD NOW ONLY $329 READ MORE AND BOOK YOUR SPOT [11] [tri-alliance-groupshot-630x300] [12] FREE WINTER TRY-THE-TRI [12] Spread the word - we have a new Try-the-Tri starting in 2 weeks which is already filling up. Tri-Alliance is well known for its beginner triathlon programs and due to its popularity, our _Try-the-Tri_ program is offering participants FREE winter triathlon training program to people of all ages, genders and fitness levels from July 22 – September 10, 2017. Our beginner triathlon training programs cover all aspects of triathlon training and provide you with a taste of the technique and skills to compete this coming season. So, whether you’re already active, or looking for a reason to get active – we’ll get you from couch to triathlete in just seven weeks! READ MORE AND SHARE THIS LINK! [12] [wsi-imageoptim-rsz_brett_nike_track_photo001] [13] COACH KAT'S INTERVIEW WITH OLYMPIAN BRETT ROBINSON [13] The time that Coach Kat interviewed Olympic finalist Brett Robinson and found out he delayed the Olympic final with Mo Farah. "Brett Robinson is one of Australia’s most established middle-distance runners. Since 2013 he has amassed an impressive series of results on both the domestic and international circuit, culminating in a 14TH PLACE AT THE RIO 5,000M final and a win at the Melbourne Half Marathon in 2016. However, injury has blighted his 2017 campaign and Brett has flown back from the European season to recover in Melbourne. I sat down for a natter over a typical Sunday brunch catching up on cryptic Instagram posts to delaying the Olympic final." READ THE WHOLE INTERVIEW HERE [13] [Thanyapura-Triathlon-Camp-2017] [14] TRIATHLON TRAINING CAMP THAILAND [14] Thanyapura Thailand Camp is now the leading camp on our calendar and now is one not to be missed!  Last year we have tailored this camp for the upcoming Ironman World Champs (Kona), 70.3 World Champs and ITU World Championship events or as a springboard to the 2017/18 season. With the huge success of year one we now have increased the number of athletes to a maximum of 30 athletes catering for all levels This initiative was born from the need of many athletes who are looking to take their training and racing performance to the next level or for those who need to include a spike in their program, get some real marginal gains and advance themselves as an athlete through true immersion in triathlon training in a world class facility. Brainstormed and designed by Shotz Sports Director, Darryl Griffiths, author and owner of Shotz Sports Nutrition, and Tri Alliance Level 2 Head Coach and Director, Ollie Allan (Sub 9hr Ironman, 2 x Kona World Champs). Our aim is to give the attending athletes an incredible experience, jammed packed with insight into and knowledge of significant valuable gains that can contribute to overall performance improvements and success. Thanyapura has been specifically selected as the destination of our premier camp because of its outstanding reputation as a sport, fitness, health and educational haven. READ MORE AND BOOK YOUR SPOT [14] [stateseries1] [15] PLAN YOUR 2017/2018 RACES NOW Triathlon Victoria have announced the events of the 2017/18 Victoria Triathlon State Series events. With 14 races across seven disciplines there is plenty of multisport for you, your family and training buddies to enjoy! And most events have kids and novice events for those just starting out. So if you are thinking of something different for you or a different challenge this might be right up your street. Maybe you can emulate our very own Michelle Bond who won this prestigious award last season. FAST FACTS: * To be eligible for points you need to be a Triathlon Victoria (Australia) member * State Championship races accrue double points * Your club gets participation points every time you race in a State Series event towards the Victorian Club Shield * Your seven best results, with a maximum of 3 from one discipline count towards your season end total for the title of Age Group State Series Champion * Enter the individual events via the event organisers website, update your membership, race and we'll look after the rest for you!  * All the details and events are listed on the TriVic website. [16] (Please note entries to some events are not yet open) Read more [15] [stateseries1718] [15] Read more [15] [trivic] [17] TRIATHLON AUSTRALIA MEMBERSHIP Those who are currently Tri Aus members will have received a reminder that their renewal is due as of the 1st July. As an affiliated club to Triathlon Victoria Tri-Alliance members should also be members of Triathlon Victoria. This is different from your annual membership to Tri-Alliance in that it helps support and run triathlons across the state. It covers race insurance as well as a number of other benefits such as associated partner discounts. See below for benefits. Read more [17] [Tri Alliance - TriShop] [18] [img] ANY TRISHOP ORDERS OVER $100 ARE SHIPPED FREE! [19] Simply order any item or number of items over the value of $100 and select free shipping. [img] [7] Tri Alliance Elite Suit 2014 Run Out [7] Save 50% off while stocks last Read more [20] [img] [7] Tri Alliance Tri Suit 2016, Limited Sizes [20] Only limited sizes left for the season. Read more [20] [img] [7] Cheapest Shotz Nutrition Online [20] Great range of Shotz at the lowest prices. Read more [19] UPCOMING TRAINING SESSIONS [4] . [run] Thursday 6th July [4] * Tan Run - 6:15pm * Maribyrnong River Run - 6:30pm [img] [Swim-Run] Saturday 8th July 6:30am [21] * North Road > Dandenongs - Long ride * 100k+ including climbing - advanced riders * Meet at North Point Cafe [img] [Swim-Run] Saturday 8th July 7:00am [21] * Elwood - Long ride * Group ride adding base to your legs * Distance according to ability/race goals/injury * For athletes coming back from injury or needing flat riding [img] [Swim-Run] Saturday 8th July 7:30am [21] * Wantirna Mall > Dandenongs * Riding in the hills for strength * Distance according to ability/race goals * Meet in the Car Park (336 Mountain Highway) [img] [wantirna-mall-car-park] Wantirna Mall Car Park Meeting Point Meet at the pin (top left) in the car park ready to roll at 730am with sufficient food, water, clothing and supplies for up to a 3hr ride. [run] Sunday 9th July [21] * MSAC Run - 8am * Fairfield Run - 8am * Check timetable [4] for meeting locations [img] [giant-bicycles-australia] [22] [liv-cycling] [23] [mizuno-running] [24] [orca-wetsuits] [25] [shotz-sports-nutrition] [26] [Lakeside-banner] [27] [Giant-South-Yarra] [28] [core-183] [29] Get in Touch EMAIL: [email protected] PHONE: 1300 680 874 INTERNATIONAL CALL: +613 9645 2223 [Tri-Alliance-Facebook-Logo] [30] [Tri-Alliance-Instagram-Logo] [2] [Tri-Alliance-YouTube-Logo] [1] [Tri-Alliance-Corp-Logo-2015] [31] HOME [3]/ TIMETABLE [4] / THE HUDDLE [6] / TRISHOP [7]/ CONTACT US [9] / WEBVERSION/ UNSUBSCRIBE Links: ------ [1] https://www.youtube.com/user/triallianceoz [2] https://www.instagram.com/trialliance/ [3] https://vic.tri-alliance.com/ [4] https://vic.tri-alliance.com/timetable/ [5] https://triathlontrainingcmps.com.au [6] https://vic.tri-alliance.com/the-huddle/ [7] https://trishop.com.au/ [8] https://vic.tri-alliance.com/services/ [9] https://vic.tri-alliance.com/contact/ [10] https://vic.tri-alliance.com/weekly-transition-5th-july-2017/ [11] https://triathlontrainingcamps.com.au/tours/queenscliff/ [12] https://vic.tri-alliance.com/mec-timetable-test/tri-alliance-winter-try-tri-2017/ [13] https://www.3xsport.com/run/brunch-olympic-runner-brett-robinson/ [14] https://triathlontrainingcamps.com.au/tours/thanyapura/ [15] http://www.triathlon.org.au/State_Associations/VIC/Events/Victorian_State_Series.htm [16] http://triathlon.us3.list-manage1.com/track/click?u=8726e39abf9efef079584f099&id=adb8141a79&e=90c27a47da [17] http://www.triathlon.org.au/Membership/Annual_Membership.htm [18] https://trishp.tri-alliance.com/ [19] https://trishop.com.au/product-category/nutrition/ [20] https://trishop.com.au/product-category/triathlon-clothing/elite-race-gear/ [21] http://vic.tri-alliance.com/timetable/ [22] https://www.giant-bicycles.com/au/ [23] https://www.liv-cycling.com/au/ [24] http://www.mizuno.com.au/ [25] https://www.orca.com/au-en/ [26] http://www.shotz1.com/ [27] http://lakesidesmc.com.au/ [28] http://www.giantsthyarra.com.au/en-AU/ [29] https://www.fuelthecore.com/ [30] https://www.facebook.com/TriAllianceVictoria/ [31] https://tri-alliance.com/