WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- SUFFERFEST
- CYCLE STUDY
- BIKES FOR SALE
- DRAFT LEGAL SPRINT RACING
- TRAINING SESSION UPDATES
This week the focus is back on short course racing with a few athletes having raced down at Mordialloc in the Active Tri and this coming weekend 70+ Tri-Alliance athletes will be giving round three of the Gatorade Series a crack. The Gatorade race also doubles as the National Sprint Distance Qualifying race so there is sure to be a stacked field and some very fast splits around the course. Make sure you have entered before online entries close tomorrow and select your club as “Tri-alliance” to get your 10% club discount. Enter by selecting the link here.
Congratulations to Coach Hilario and Stephen Bond who graced the podium at the Active Tri last weekend. Stephen joined Tri-Alliance after completing the second Try the Tri program in January and has thrown himself headlong into training. From his first openwater swim which was definitely a challenge…. to now being comfortable in some tough conditions is credit to his determination and drive. Awesome work. Also a big effort to all those who raced in some big chop and strong winds – you were made to feel like you had worked extra hard.
We have received some feedback and questions from swimmers on a Wednesday evening at MSAC who are seeking clarification on the ability of level of the session. This session is aimed at 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.
This weekends training schedule is below – please note that short course combo will start at the later time of 0730 from Elwood. This is due to the session being shorter as we will be preparing for the race on Sunday. Post this session please head over to the race venue to help put up YOUR race day tent. The more helpers we have the quicker it is.
Always 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. top
2. SUFFERFEST 
Challenge Melbourne – TICK Geelong 70.3 – TICK What next for long course….SUFFERFEST! One of Victoria’s most popular long distance triathlons, held in the beautiful Coastal Town of Warrnambool, the ‘Sufferfest Long Course Triathlon’ has a history of being one of the most challenging but beautiful courses. Competitors continue to return to this event for it’s local atmosphere and support and the challenge that is ‘THAT hill’. “I Love this Race. Sufferfest is now one of my “must do” races every year and I haven’t missed an edition yet!” Andy Wood-rich Timed perfectly as lead up races such as Port Macquarie/Cairns Ironman and the perfect opportunity to enjoy a late season long distance triathlon in such a beautiful coastal location in Victoria! The long course event comprises of a 2k swim, a 80k bike followed by a 20k run. There is also Olympic, Sprint and entices too if you are not wanting to go long. 
For the short course crew and closer to home a different option is now open. Mornington Peninsula’s newest event will take place on Sunday 3 April 2016 at the outstanding Safety Beach Coastline. The OlyFest will be formatted as a Enduro Format – (ie 750m Swim, 20km Cycle, 5km Run, 750m Swim, 20km Cycle, 5km Run), plus we have included the ever popular SprintFest (750m Swim, 20km Cycle and 5km Run), Enticer Fest and Kids Fest.
To get your entry in follow the links above and for your 10% discount use the coupon code “club” on registrations.
3. CYCLE STUDY 
A male cycling research study is taking place at Australian Catholic University in Fitzroy and is looking for well-trained male cyclists (aged 18-35 y, riding >200 km/wk). The study is to enable them to look at the effects of a high fat or high protein diet on training. For more information check out the facebook page below. https://www.facebook.com/ACU-Research-study-Nutrition-Training-with-Trained-Cyclists-1083266411737003/ In exchange for participants will receive:
- VO2max test and Peak Power Output
- Body fat and muscle mass %
- A carbohydrate loading diet protocol
- Reimbursement
4.BIKES FOR SALE 2012 Cannondale Synapse – $900 
This bike is a great entry-level ride with the perfect blend of race-level performance and all-day comfort. The Cannondale Synapse 5 105 Road Bike is a genuinely smooth ride. It has more of an upright sitting position than the racier style frames, however if you want to go fast this bike will react nicely. The frame is very responsive, the gears are smooth and it looks great! Been well looked after. Size – 48cm (Small), Suitable – 160cm-170cm For full specs check out this link. 
Giant TCR Advanced 0 2012 – Male Small, Dii2, 10 speed Ultegra – $2k Contact [email protected] or chat with Ollie if you are interested in either of these bikes. Also for sale is the very popular Adamo Breakaway saddle – $120. Great comfort taking the pressure away from those delicate bits! Email [email protected] if interested. 
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5.DRAFT LEAGAL SPRINT RACING There has been some discussion around draft legal racing recently especially for the age group world championship. If you are considering this and want to know more below is from Triathlon Australia with everything you need to know. 
A unique feature of our sport is its diversity of formats. One of the new innovations is DRAFTLEGAL Age Group Racing. In-line with other elite events such as the Olympic Games, the International Triathlon union (ITU) Age Group World Championships Sprint distance in Mexico will be draft legal from 2016. The ITU has not made any changes to Standard or longer distance age group events. Ironman and other long course races also remain non-drafting events. In order to ensure that Australian Age Groupers get the appropriate race experience exposing them to the draft legal environment, Triathlon Australia (TA) has adopted the 2015 ITU Competition Rules in the lead up to the 2016 ITU Age Group Sprint and Age Group Sprint Duathlon World Champs qualification process and beyond. TA are working closely with The Triathlon Series Race Director to ensure the draft legal races are delivered in a safe and fair environment. These initial races deemed as ‘test events’ will also allow review of event delivery guidelines, race competition rules and the related Age Group Team selection policy. 2016 Draft Legal Age Group Races are: 12th March 2016 Sprint Distance Triathlon ACT 23rd April 2016 Sprint Distance Triathlon NSW 5th June 2016 International Triathlon Union World Age Group Duathlon Sprint Distance Championships 16th September 2016 International Triathlon Union World Age Group Sprint Distance Triathlon Championships Age Groupers will not be required to undertake a draft legal endorsement application to enter either of the two draft legal National Age Group Qualifying Races. Athletes however, will be required to assume personal responsibility for their own skill and fitness level. Competitors bike and associated race day equipment will be checked and must comply with the new ITU Competition Rules. If your bike equipment does not comply with the ITU Competition Rules you will be UNABLE to race on the day. Age Groupers wishing to compete in Draft legal events should familiarise themselves with the information in the links below: Age Group sprint distance ITU World Championship selection policy Draft Legal Age Group Racing Bike Skills Guide Draft Legal Age Group Races – Bike Equipment Rules 
Information on the associated equipment rules for age group draft legal events can be found in the Triathlon Australia Race Competition Rules, please refer to page 11 section 3.14. Any athlete wishing to compete in the draft legal races must be a current financial Member of Triathlon Australia. Visit the Triathlon Australia website to join or renew your annual Membership. Race entries for the draft legal National Qualifying Races are now open, to register and for further information visit The Triathlon Series.
6.TRAINING SESSION UPDATES 
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 18th Feb – Combo & Run – Elwood @6pm (reminder to always bring your wettie to these sessions to get in and practice OW).
- Saturday 20th Feb – Long course ride – Elwood @630am. Check your programs for distances.
- IM NZ – Portsea return
- IM Port Mac – 150k in the hills on the roadie
- IM Cairns – 120k in the hills on the roadie
- Sufferfest – 120k Beach Road
- Saturday 20th Feb – Short Course Combo Elwood @ the later time of 7:30am. 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 20th Feb – All athletes (long & short course not racing the Gatorade Sprint) Run, Swim, cheer your fellow athletes – Elwood from @7am. Meet at the tent. This will be non-coached.
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
Tri Alliance
