WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
RECOVERY WEEK WAS JUST THAT
Great to see so many athletes taking recovery week very seriously and enjoying plenty of rest and easier sessions last week. We hope that you are now feeling re-energized and are ready to take on the next two week build. If you had been consistent in your training before the recovery and took the week as required you will be stronger and better of for it and be able to push a little bit more going forward. A big crew rolled along Beach road Saturday morning for a spin in perfect conditions whilst another group had an aerobic ride to and from the Dandenongs not smashing their legs during recovery week! Should you have any questions regards your recovery and the programming we build into sessions please do have a chat with your coach.
Even though we are in the midst of winter, planning and training is already underway for some of the first races in the 2016 season. We have created Facebook groups for both Noosa (OD race on Sunday 30th October) and Ironman WA and Ironman 70.3 WA (Sunday 4th December). We will be communicating through these groups all things race related so if you have entered either of these please request to join up. This will also help you know who else is training for those races and enable crew to train together in preparation.
Busso – https://www.facebook.com/groups/505282309666777/
Noosa – https://www.facebook.com/groups/144904282601330/
If you are requiring accommodation for Noosa the Tri-Alliance house has 3 single beds spare so please ping us an email at [email protected] if you’d like more information or to snag one of these.
DUATHLON WINNER
Congratulations to Monty Cooper who was 1st place in the Multiclass dash race in the weekends first event of the Victorian Duathlon Series in Richmond. Awesome work and shows the winter training is paying off. Roll on race 2!
RUN MELBOURNE
Sunday morning sees a large number of Tri-Alliance athletes taking on the 5,10 and half marathon distances at the ever popular run Melbourne. The races that take you around some of the center of the city are often used as building blocks towards races later in the year or solid winter hit outs to see how well training is going. Sunday morning’s run from MSAC will now start at the earlier time of 8am and include some supporting of those racing. If you are not running please do head down to give all those racing your support. Last minute entries are open until Wednesday if you do still fancy it. Good luck to all those racing.
http://events.solemotive.com/run-melbourne/
PRE-SEASON CAMP
Our popular pre-season camp is back and after a great camp and awesome reviews from the last 2 years at this location we are are excited to announce that we will be returning to Camp Wayuna in Queenscliff over the 9/10/11th of September.
This camp signifies the commencement of our pre race preparation phase – which incorporates race specific training (bike/run combo). Distances will vary depending on athlete level, what you are training for and when your race goals are. So all levels and race distances are catered for! This is a whole team camp, so all levels are encouraged to attend to gain a final training spike before jumping into our pre season preparation phase.
For Camp info click here and for early bird bookings click here.
We have only 1 spot left for our awesome international camp coming up at the end of next week. Bike fit, 3 meals a day, sweat testing, top quality facilities, video analysis. For all the details on this amazing camp click here
REMINDER – ID CARDS REQUIRED AT MSAC SWIMS
MSAC will be requiring all our members to know show their athlete ID card to gain entry to the swimming pool areas prior to one of the Tri-Alliance coached and timetabled sessions. You will be allowed access up to 15mins prior to the timetabled time and if you cannot show your card may be charged pool entry at the relevant casual rate for that time. If you have lost your card please contact us immediately with an up-to-date profile picture to purchase a new one. This has been brought into place due to people using the Tri-Alliance name to gain access to the pool at non swim times or by those who are not paying members. Athlete Identification Terms and Conditions Agreement which are entered into by all athletes when joining Tri-Alliance is available upon request. These detail your rights and responsibilities as a Tri-Alliance membership ID card holder.
TIMETABLE UPDATES
July’s timetable and programs are all available to relevant athletes so please have a scan over the sessions to ensure you know where and when they are. Any questions please email us at [email protected].
Tying in with recovery week we are adjusting the rotation of our long ride destinations. Recovery week = Dandenongs or Beach Road, Build week 1 = Macedon (Oaklands Junction), Build week 2 = Kinglake. For info and times on all this weeks rides check below. Please note that we will still always endevour to have a ride and coach on Beach road each Saturday for those new to group riding, gaining volume on the flat or returning from injury.
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. Please do ensure you check the timetable and our Victorian Facebook page for training sessions and updates. top
Do you have friends or family who have always wanted to get into Triathlon and not sure where to start? We have a winter Try the Tri program so let them know.
http://shop.tri-alliance.com.au/triathlon-shop/products/winter-beginner-triathlon-program/
Want to get into Triathlon before the season starts? Then we have the sessions and program for you. With a large range of sessions to choose from we will introduce you to swim/bike/run technique, build skills and strength through specific drills and have you feeling ready to go for the new season. Catering for all abilities our timetable and coaches will introduce you to the elements of the sport and have you wanting more after just 6 weeks.
INCLUSIONS:
- Attend up to 5 coached sessions a week for 6 weeks
- GREAT VALUE AT ONLY $6.65 per session
- Swim, bike and run technique & fitness
- Tips & tricks and general training advice
- Access to exclusive sponsor discounts including runners, bikes, bike accessories
- Finish your 6 week program with a discounted rate on our pre-season triathlon training camp in Queenscliff over the weekend of the 9/10/11 September
DATES | DETAILS:
- Monday 1st August 2016 – Sunday 11th September
- COST:$199 which includes access to relevant sessions based on your current swim/bike/run level
- For further information and any questions regards the program please contact us at the following email[email protected].
We’ve recently had a couple of questions about memberships and specific terms and conditions regards them. When a new member joins ID card terms of use are sent with the welcome pack but the below regards your overall membership also still apply. Should you have any questions about them please do contact us by calling the office or emailing us at [email protected]. http://tri-alliance.com.au/terms-of-use/
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.
- Saturday 23rd July – Long Rides
- Intermediate & Advanced riders will be rolling from Oaklands Junction at 630am.
80k return – https://www.strava.com/routes/5550532- 100k return – https://www.strava.com/routes/5550547
- All other riders will be rolling from Elwood at 630am along Beach Road with Coaches Greg and Jed.
- A gentle reminder that key to enjoying these long rides and getting the most from them is to dress adequately for the conditions and ensure that you fuel and hydrate before and during the ride so energy levels do not drop too much on the last bit. Correct recovery afterwards is also very important.
- Sunday 24th July – MSAC Run @8am, 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. top
