WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- COMMITMENT, CONSISTENCY & ACCOUNTABILITY
- WINTER CYCLING CLOTHING CHOICES
- LORNE TRAINING CAMP
- THAILAND PERFORMANCE TRAINING CAMP
- COACH KAT
- TRAINING SESSION UPDATES
COMMITMENT,
CONSISTENCY,
ACCOUNTABILITY
The three words above formed the basis of our team meeting discussions last Thursday evening at Elwood Sailing Club. Many thanks to the 40+ athletes who turned up on a foul evening to see what we have planned and how they can be a large part of this next season. For each and every athlete, being all of the above is key to reaching your goals and striving for improvement. Head coach Ollie set out the season ahead with our race focus, upcoming exciting and very valuable training camps along with the team ethos that makes Tri-Alliance what it is. We want to nurture and grow this culture to benefit all through our training sessions and individual athletes helping each other along the way. For more detail as to why COMMITMENT, CONSISTENCY & ACCOUNTABILITY are so key read more here.
ADOPT AN IRONMAN!
Thanks to those who came along and help our Cairns Ironman crew through their last (36k) long run before the big one in two weeks time. Having completed the biggest weekend the next two weeks are all about the correct taper and getting the body ready for race day. The weekend comprised of 200k on the bike followed by a 12k run of it, a 4k swim and a 36k run. This is more than the guys have to complete on race day so they know it can be done.
LORNE CAMP
WELCOME to the BIG ONE of THE YEAR. Our first camp of the 2016/2017 Season – our annual Winter Training Camp at Lorne! The camp is packed with training, seminars and workshops – all aimed at providing you with a great base of information, training methods and training spike to kick start your winter training campaign.
This camp has all levels of athletes attending, including the great squad at Geelong EnduranceTeam and some who are joining us for their ever first training ever camp. We also have 4 coaches in attendance. 2 x Level 2 coaches, 2 x Level 1 coaches including 2 x age group Ironman World Champion and recently turned pro Levi Maxwell. Plus, contribution from Giant, Mizuno, Shotz Sport Nutrition and Lakeside Sports Medicine Centre to ensure all athletes are catered for and you get loads out of your training camp weekend. So get prepared to train hard and learn plenty about triathlon training and racing Queens Birthday Weekend! Book now here.
THAILAND TRIATHLON TRAINING CAMP
Thanyapura – Thailand
Ideal prep for Kona Ironman, Sunny Coast 70.3 and ITU Mexico World Championships! 30th of July to the 7th of August. All inclusive!
The Thanyapura Triathlon Training Camp Thailand (Advanced Camp) this year is one not to be missed! We have tailored this camp for the upcoming Ironman World Champs (Kona), Sunshine Coast 70.3 and Cozumel ITU World Championship events, as a lead-in for Kona Ironman or as a springboard to the 2016/17 season.
To read more about this amazing camp read on below and to book now click here.
COACH KAT
For those who have been running at the Tan on a Thursday they will know Coach Kat and be thankful of the drills and running efficiency improvements they have now got. For those who did not know Kat (Katherine Henderson) has joined our coaching staff and will be taking a variety of sessions across our timetable. Please welcome Kat to the team and to read the long and short of where Kat has come from click here.
JUNE TIMETABLE IS UP
Please note that Advanced and Intermediate riders will be heading to the hills this coming Saturday. See below for more information on this weeks sessions – all rides to leave Elwood at 630am Saturday.
Please can athletes arrive on time and be ready for the start of each session. If you miss the beginning you may miss important information regards the session, the warm-up and briefing. This can also disrupt other athletes who have arrived on time and begun their session already. Junes sessions are up so please do ensure you check the timetable and our Victorian Facebook page for training sessions and updates.
2. TEAM MEETING – COMMITMENT, CONSISTENCY & ACCOUNTABILITY
With a good turn out at our first team meeting of the 16/17 season it was great to have some new focus points to get everyone pulling in the same direction as a team. Yes Triathlon is an individual sport but we benefit greatly from training as a team and working together to improve ourselves. This has been evident is our hot laps sessions with many an athlete’s bike leg greatly improving over the past year with a hard graft and consistent approach to this particular session. So let’s do this for all sessions and work together to raise the collective bar.
- COMMITMENT
- Are you committed to your goals, your training and your coach?
- CONSISTENCY
- Do you regularly attend sessions?
- What effort do you put into your recovery (sleep, massage, nutrition)?
- Are you in regular communication with your coach/fellow athletes?
- Are you paying attention to your weaknesses?
- Remember to have fun!
- ACCOUNTABILITY
- It is only you the athlete that can make the decisions to get the results you are after from being committed and consistent.
- As an athlete you are accountable to your goals
- As an athlete you are accountable for your performance gains
- As an athlete you are accountable to your coach, fellow athletes and team
Other points of discussion during the meeting were for athletes to focus more on their weaknesses and seek assistance is getting better at these as this is where the most gains are made. Also looking at the marginal gains in areas where you are good already – can technique and efficiency be further improved? Can your strength and flexibility be enhanced? Is your range of motion too restricted? the answer to all of these will be yes to a certain degree so why not work on them?
Get to know your team mates and ask them about their goals, races and training. Find those around you that are of similar ability and work together to improve. Having that buddy who you know is going to get up at 5am when the weather is less than ideal and get out with you to complete the session is such a driver and can push you both to achieve greater things.
Take a second to think how committed you are, how consistent you have been and what accountability means to you in your triathlon and personal life.
3. WINTER CYCLING CLOTHING CHOICES
“There’s no such thing as bad weather – just bad clothing choices.”
What do I wear for winter cycling?
When you’re riding on a cold, wet and windy day you want to be as warm and comfortable as you can. This is a guide for those newer to Winter riding to help you avoid learning from a very cold and miserable experience of your own…..
HEAD
- Head Band – Not just for keeping hair off your face, a head band is a great way to keep your ears warm and the noise of the howling wind out. They can be found in cooler or thermal materials and often have tiny holes near the ears so you can still hear the rider next to you. Good because the hot air can escape from the top of your head.
- Scull Cap – Like a beanie for riding. These are great to keep your whole head warm, and also come in a range of materials to suit any climate.
- Head Scarf – Now these are a cool idea. There are many different types but some can be worn on the head, around the neck and are great to pull up over your mouth and nose to avoid popsicles on the dreaded descent.
- Sunglasses (not just for the sun!) – Most cyclists will have sunglasses with interchangeable lenses. This is not so you can dress to match your mood. Eye wear is an important safety issue, protecting your eyes from the sun, UV and flying bugs and debris. A cyclist must be able to see at all times! There are a wide range of coloured lenses for different conditions, but in Winter as a bare minimum it is advisable to have a pair of clear or orange lenses. These will allow you to see on a dark morning and the orange ones can protect your eyes from the sunrise.
BODY: It’s all about the layers!
Base Layer One:
Riding tee/singlet – Look for a singlet or short sleeve one and ensure it is made of good quality moisture (sweat) wicking material to keep you dry.
- Good old thermal top – For the coldest of cold days – thermals. Good quality thermals are moisture wicking and temp controlled.
Second Base Layer:
- Short sleeve cycling jersey – Flying your team colours not just to us in business but to keep unwanted or inexperienced guests out of your Peloton.
- Arm/Leg Warmers – Layers, layers, layers. These are available in different materials of varying warmth and are easy to pull down to your wrists when you’re overheating and straight back up again when you cool down.
And/or - Long sleeve fleecy cycling jersey – Again, your team jersey is best! No need for arm warmers with this option (personal experience here it’s difficult to get under your jersey to pull them down = hot hot hot
- Top Layer
- Wind vest – There are different kinds on offer but get one with wind stopper material at the front and mesh at the back to let hot air escape. You might prefer to keep the rain out at the back and go for a full wind stopper.
Or
- Spray Jacket – A full sleeve option of the above with varying levels of rain protection. Be mindful in heavy rain you will eventually get wet. Some avoid these jackets as they can act as a sauna trapping hot air and causing a shower on the inside. Once you’re wet you can’t take it off!
HANDS
- Inner Gloves – A trusty ski shop can come in handy here, or your local bike shop will also have a great range. A nice thin full fingered glove made from Merino wool otherwise choose a synthetic glove to ensure moisture wicking and quick drying.
Outer Glove- The best mofo winter cycling or skiing gloves you can get your hands on. A must have when selecting these is sufficient grip on the fingers, feel and movement as you must be able to break safely.
LEGS
- Cycling Knicks either long or short – We at TA are avid double knickers! Choose a good quality pair of Knicks to protect your bits. If short then add full length fleecy leggings with a side zip. The zipper is a great way to increase airflow if you heat up.
- A second pair of cycling Knicks – preferably flying team colours so the Tri Alliance kit is perfect here!!
FEET
- Socks – A very good pair of hiking or thick 6inch cycling socks – to keep your toots toastie warm. You can purchase water proof socks too but ensure they are sealed well at the top otherwise act as a bucket!
- Cycling Shoes – Obviously (!)
- Toe Covers – A great accessory to keep the cold air off your toes and great for cold weather racing but for rainy cold days you cannot go past…..
- Full neoprene/waterproof booties – these beauties are our number one pick for the winter cycling wardrobe. Good quality neoprene booties keep the wind out and your feet dry, no ice blocks here.
So that’s a lot of gear and you can wear some or like me often all of it. The key is layers. Even on the coldest day you will heat up as you grind up the hills and then become freezing cold as the wind slices through you on the descents or you hit a gully where it appears all the cold air was hiding and waiting to slap you almost off your bike.
3 FINAL TIPS:
- Use a small amount of lovely scented fabric softener in your Tri gear wash to keep the stinky sweat aromas at bay.
- What comes off must go somewhere? In winter a Bento box for your food and phone as well as a bag under saddle for your tyre changing gear and spares. Do this and your cycling jersey can be used to stuff in your spare layers.
- Choose high visibility wherever possible to keep you safe from motorists.
We have a large range of cycling gear available online, check out our Tri Shop here for the full range and many winter specials.
Happy Safe Winter riding!!
This marks our first triathlon camp and training spike for the 2016/2017 Triathlon Season. This is our BIGGEST CAMP OF THE YEAR with all athletes from various abilities and strengths ENCOURAGED TO ATTEND. This Annual Training Camp held in Lorne is focused on kick starting your training for the coming Triathlon Season, while having fun and learning from experienced coaches, sports professionals, guest speakers and awesome sponsors packs and give away’s.
This year we are also joining forces with Endurance Team to give you a bigger and better camp. All athletes are encouraged to stay at the Life Saving club so as to reduce travel time to and from other accommodation ensuring sessions are started on time and keeping that squad closeness and camaraderie going.
For more information and early bird bookings (including a new design long sleeve running top) check the TriShop out here.
Dates:
Friday 10 June 2016 (2:30pm onwards – though an optional Tempo Great Ocean Road ride will be scheduled @ 1pm prior to check in. All levels welcome)
Saturday 11 June 2016
Sunday 12 June 2016
Monday 13 June 2016 (departing after lunch and clean-up is complete)
Camp Package Options:
Both options include Athlete Sports Pack with early bird package only including New Branding Tri Alliance long sleeve running top valued at $69
(A) Full Package: Accommodation, meals and training (breakfast and lunch Sat/Sun/Mon) – $459 (Option C – Early bird price is $399 plus long sleeve running top. ENDS STRICTLY 13TH OF MAY)
(B) Training Package: NO Accommodation, Meals (breakfast and lunch Sat/Sun/Mon) – training only – $339 (Option D – Early bird price is $299 plus long sleeve running top. ENDS STRICTLY 13TH OF MAY)
Any camp questions please email us at [email protected]
5.THAILAND PERFORMANCE TRAINING CAMP
Ideal prep for Kona Ironman, Sunny Coast 70.3 and ITU Mexico World Championships! 30th of July to the 7th of August. All inclusive!
The Thanyapura Triathlon Training Camp Thailand (Advanced Camp) this year is one not to be missed! We have tailored this camp for the upcoming Ironman World Champs (Kona), Sunshine Coast 70.3 and Cozumel ITU World Championship events, as a lead-in for Kona Ironman or as a springboard to the 2016/17 season.
- Accommodation (twin share)
- 3 meals a day
- Sweat testing, Fluid and Calorie loss (Valued $250)
- Video Analysis for Swim, Bike and Run (Including underwater swim analysis Value $450)
- Retul Bike Fit (limited to the first 20 signed and paid up Value $295)
- Nutritional Seminar with Darryl Griffiths author of Sweat, Think, Go Faster and owner of Shotz Sports Nutrition
- Action-packed timetable of Key Sessions to ensure a solid training spike in your fitness guaranteed
NB: Flights are not included in this price
This initiative was born from the need of many athletes who are looking to take their training and racing performance to the next level. 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.
For full details and bookings click here.
We welcome Kat to the coaching team at Tri-Alliance, a great athlete and ambassador for the squad Kat has a deep history in coaching and racing in Triathlon and Duathlons. With Kat’s very approachable personality make the most of her knowledge and experience by learning, listening and asking any questions you may have whilst training.
Short Blurb
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Raced competitively for 10 seasons
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Level 2 British Triathlon Coach (Previous coach to Durham University High performance squad)
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AG Gold Medal at the European Champs in 2010
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Represented the Great Britain Age Group team at 2 x World Triathlon Champs (OD), 2 x World Duathlon Champs (OD), 4 x European Champs (OD)
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Previously a guide for a visually impaired elite British Paratriathlete, including guiding her to a national title
Long Blurb
Kat Henderson has been competing in triathlon and duathlon for 10 years and moved to Australia from the UK in October 2014. As a qualified British Triathlon level 2 coach, she previously ran and coached the Durham University Triathlon Squad, working alongside the high performance athletes and the U23 British triathlon elite squad. She also competed in the performance squad, winning multiple team University titles.
Kat has represented Great Britain in the age group squad at 8 European and World championships at Olympic Distance, with her best achievement being a Gold Medal in the 2010 European Championships in Ireland. She has trained with the British Triathlon paratriathlon team and guided visually impaired paratriathlete, Charlotte Ellis, culminating in the national title.
Since moving to Australia after 6 months off racing due to injury, Kat has focused on regaining her fitness and coming back to competitive racing. This season she placed 2nd in the Gatorade series, podiuming twice at the Gatorade 15/16 races, and won the Cape Paterson triathlon. Kat also competes in cycling races, and is racing in the amateur UCI World Champs in Perth in 2016.
By day Kat is a chartered accountant, and brings a perspective on working full time alongside training and racing. Kat is truly passionate about making triathlon part of your lifestyle.
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 2nd June – The Tan Run @615pm
- Thursday 2nd June – Essendon Run @630pm
- Saturday 4th June – Elwood Ride:
- Intermediate and Advanced Groups will head to the hills from Elwood along North Road.
- IM Cairns and remaining athletes Beach Road
- All groups rolling @630am
- Sunday 5th June – MSAC Run @9am, Fairfield Run @8am
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.
Safe & Happy Training
Tri Alliance
#1 Commitment
