WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- RACE MINDSET
- END OF SEASON PARTY!
- PRO HOURS CONTINUES
- APRIL RECOVERY MONTH
- TRAINING SESSION UPDATES
1. WORD FROM THE COACHES
This weekend sees the final race of the Gatorade Triathlon Series 15/16 with most short course athletes racing and a good number of long course getting some sprint work in too. With a host of events at St Kilda there is something for all even if just getting going. With Olympic, sprint, mini and aqua bike races you can choose what you are ready for or step up to a new challenge. If you have not entered make sure you do ASAP before the price goes up or the events sell out.
To enter any of these events please check out the link here and ensure you select “Tri-Alliance” as your club to get your 10% discount.
The TA Taj will be home base as always so please if training on Saturday morning (730 at St Kilda) please stay to help put this up so we can all benefit on race day.
Following the race we will have a bbq and drinks – BYO – though we will have a giant esky to keep things cool. Stay around for the presentation of the race and series as we are sure to have a good number of athletes collecting medals and maybe spraying some champagne!
AFTER PARTY – From 3pm (or earlier if you like) we will be congregating in Republica for some drinks to celebrate the season and start to unwind from the season. check out the event link here.
THIS WEEK saw so many athletes out and about training, racing and enjoying themselves. We love seeing the pictures of what is going on so keep snapping and getting out there and doing the job. Special mentions to Leanne and Geoff Merrett who completed the Paris marathon on the weekend. Well done and now enjoy your holiday. Other athletes were racing in the Martha Cove triathlon and open water swims with the endurance OD race being a good tester (a normal sprint distance race repeated!).
COMBO THURSDAY – Due to the hour change and the end of daylight savings our Thursday Elwood combo this week will be a shorter run only set. It is likely to be too dark and therefore unsafe to swim and a short taper set is required for those racing at St Kilda on Sunday. For all training updates check below here.
LORNE CAMP
A reminder to get the Queens birthday long weekend saved in your diaries for our first training camp of the 2016/17 season over the 13/14/15/16 June. We will be staying at the Lorne Life Saving Club giving great easy access to the Great Ocean Road for our rides and the trails and foreshore for a variety of runs. There will also be the pier to pub swim amongst other activities. So save the dates and start thinking about next season!
SAVE THE DATE – Saturday 14th May – End of Season Party. For more information and tickets for this very popular event click here.
Please do ensure you check the 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.
With the last short course race of the season on Sunday it is time to get into the right head space and not be mentally intimidated by what could happen. Control the controllables and race hard knowing that your training will get you there.
Coach Greg wrote the below article last year which sums this up well. A positive mindset and self belief irrespective of what else is going on will keep you on the right track.
ARE YOU MENTALLY INTIMIDATED?
“I was reflecting on Sunday’s Race 2 of the Gatorade Series and the day itself and realised that as athletes we can be mentally intimidated, not by others, by our own thought processes, so here is something to think about.
How many of you were worried about the race being a duathlon, be honest, I heard a couple of athletes speak about this at the Thursday Combo session and saw comments posted on Facebook.
How do you think that thought process affected your preparation, were you disappointed, ecstatic that you didn’t have to swim because it is your weakest leg, worried about how many kilometers the run would be before you got on the bike, feel disadvantaged because you are a strong swimmer. Did you lose sleep over it, don’t laugh some people do, particularly the organisers.
And what of race day when the wind picked up, how many of you thought about the head wind, that brutal head wind that you had to confront on the ride, the one that surely mucked up your perfect race. (There is enough commenting in Social Medium forums about the brutality of the head wind over the course of a season as it is which indicates that we are always concerned about this facet of the weather)
I didn’t hear one athlete come out and celebrate the kick ass tail wind they were going to have during the race, generally it is the woe is me, this is going to be harder than I thought.
Yet results can tell a story, first time podium finishers in their first Olympic Distance event, top ten performances, they were all there and for other athletes they will have let the conditions get the better of them. Mentally they will have allowed a weather condition to affect their race.
We train in all conditions (when it is safe to do so), we train in those conditions so when the time comes and you are confronted with a situation that isn’t ideal, you have an experience bank to draw on, that’s one of the reasons why it is important that we train in those conditions and you are not just a fair weather performer.
It is always a good time to reflect after an event, were you a mentally intimidated athlete? Even just a little? Take stock and make sure you don’t allow an uncontrollable to intimidate you in the future.”
Coach Greg
3. END OF SEASON PARTY – TICKETS ON SALE NOW – SATURDAY 14th MAY
Tickets can now be purchased at the early bird price of $75pp via TryBookings here. 
Our End of Season party is booked and we want everyone to be there. This cracking event returns again to The Village Melbourne and Ormond Hall and is open to all Tri-Alliance members, friends and family.
Running from 6:30pm until 11:30pm we will have drinks and canape’s on arrival with dinner served between our much anticipated awards. Who will take out the much coveted Zoolander award from last years winner James Tyler (or can he repeat!!). Other awards will go to our short and long course male and female achievers along with the John Cornish Scholarship and best newcomer.
Don’t miss out and double book yourself. If you are wanting to help out on the organisation of this event then please do email us at [email protected]. We’d love to hear from you.
Pro Hours continues to work well for many athletes and will be running these sessions through April’s recovery and transition period.
Please share and spread the word about these sessions and if you happen to have a day off or can adjust your schedule come along and give them a go. With many athletes having flexible working arrangements and the power to adjust their own training schedule it was about time we offered some “Pro Hours” training sessions.
- Can’t make our early morning or evening sessions?
- Got to drop off or pick the kids up from School?
- Work from home and need a break?
- Like a sleep-in before training?
- Don’t do the 5am wake up?
- Have a flexible working arrangement?
Then Tri-Alliance “Pro Hours” could be just right for you. The sessions will cover pool swims, run technique and interval sets and work on the bike such as road skills, strength and endurance. If you are interested, have a question, want more info or want to register please email us at [email protected]. Our timetable is out now and more details can be found here.
With the end of the season approaching for many we are now finalizing April and our recovery and transition period. Look out soon for the timetable of sessions.
This is a very important time of the season where you need to unwind, rest and recuperate. Sessions will be fewer and much less intense to give tired bodies the rest that they deserve. Last year we mountain biked, went indoor rock climbing, ran boot camps and did some strength and conditioning.
This year we are looking at the following in April:
- Mountain biking
- Stand Up paddle boarding
- Rock climbing
- Goal setting sessions
- Coffee and cake rides
In May when athletes have had some down time and are looking towards the new season we will be looking at introducing skills sessions on the bike, some bike maintenance as well as strength and conditioning and nutrition/body management.
We want to hear from you some suggestions on activities that are different from the normal swim/bike/run, don’t cost an arm and a leg and can be a good social occasion for all to join in on. Please email us at [email protected] with any suggestions you think would fit the bill.
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 7th April – Run – Elwood @6pm.
- Saturday 9th April – Long course ride – Elwood @630am. Check your programs for distances.
- Saturday 9th April – Short Course Pre-Race – St Kilda @ 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). TA Taj setup post training.
- Sunday 10th April – Long Course run & swim – St Kilda @7am at TA Taj
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
