WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- PERSONALISED COACHING & MENTORING
- CALL OUT TO THE CHICKS
- MALE CYCLING STUDY
- TRAINING SESSION UPDATES
The long rides this weekend were full of firsts with the mythical Frankston BP servo being ridden to and the 1 in 20 and Skyhigh being climbed by athletes who once thought it was impossible and beyond them. This is a great credit to the determination to challenge oneself and to the team work and support given by those athletes around them. Going above and beyond and helping those who may not have the confidence or ability yet is why we love what we do and all the guys in the squad. Keep up this amazing work and we are sure more “impossible feats” will become the norm in the months ahead.
PERSONALISED COACHING AND ATHLETE MENTORING
If you want to spend more time with a coach, have specific requirements or just want to have a mentor for your training and racing read below on how this is all possible within the squad.
PRE-SEASON CAMP – LAST CALL
Last call for athletes to book in for our pre-season camp in Queenscliff over the 9/10/11th of September. Deposits or expressions of interest need to be in by end of business this Wednesday 17th August. If you intend to come but are unable to pay right now please email us.
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 bookings – click here.
UPCOMING RACE ENTRIES
With the race season getting ever closer be sure to get your motivation set by entering your goal races and setting those dates. Please use the below links to ensure you are registered as a Tri-Alliance Club member and get your 10% discount for the relevant events.
GATORADE TRIATHLON SERIES – ENTRIES NOW OPEN https://www.registernow.com.au/secure/Register.aspx?E=21560&G=38715
CHALLENGE SHEPPARTON – ENTRIES OPEN NOW
https://www.registernow.com.au/secure/Register.aspx?E=19956&G=37930
CHALLENGE MELBOURNE – ENTRIES OPEN NOW https://www.registernow.com.au/secure/Register.aspx?E=21598&G=38654
NOOSA AND BUSSO FACEBOOK GROUPS – PLEASE JOIN IF RACING
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.
TIMETABLE UPDATES
This Saturday’s hill rides will be at Kinglake. Other rides will be on Beach Road – check below for details of the rides.
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.
2. PERSONALISED COACHING & ATHLETE MENTORING
Are you interested in getting more from your training or working closer with one of our coaches? We have spots open for personalised coaching with Coaches Greg, Kat and Scott as well as the opportunity to be mentored and have a coach to chat with on a regular basis.
For personalised coaching we have Level 2 coaches Greg and Kat at $77 p/w and Level 1 coach Scott at $55 p/w for a fully detailed programs specific to your needs and requirements with direct access to the coach. This also includes access to all relevant sessions within your training program. If you are interested in learning more about this or want to sign up please drop us an email at [email protected].
All our coaches are also available to be a mentor in your training and racing at no additional cost to your weekly membership. They will be happy to chat regards your program, training and racing and help you during sessions. If you have a specific coach that you have a great rapport with or want a little more input from a specific coach then again drop us an email at [email protected].
Remember the coaches are there for you so do use them. Ask them questions at sessions and learn from their experience to help you become a better athlete. If they do not know the answer (they don’t always know everything!) they will find out and let you know increasing your and their knowledge at the same time.
3. CALL OUT TO THE CHICKS – GET IN NOW BEFORE IT FILLS UP
A huge response last week and only a few spaces now left.
Are you fairly new to cycling? Do you need a little more confidence and know-how to keep your stead rolling along the roads like a dream?
Then listen up!
It’s time for girls to take over the cranks and we’re teaming up with the crew at Giant Sth Yarra to bring you a bike maintenance session that’s aimed especially for girls.
Why only for girls?? hmmm… we know that sometimes it’s quite intimidating to come to a ride session, where there are loads of peeps with their bikes, just talking bike stuff and mechanic language, and that for some, it’s as plain as Double Dutch! And not to mention the anxiety that bubbles up if you do get a flat and the awkwardness that ensues when chivalrous gentlemen come to the rescue (a.k.a takeover) almost immediately. How the heck are you expected to learn?!?
Well, the point of this session is to encourage girls to come together, learn from the best, share stories, ask questions and get the confidence they need to working on their bikes….by themselves.
The Giant South Yarra team will be:
- Teaching you some general bike stuff that you will find useful when out riding
- Going through bike terminology, taxonomy and anatomy
- Showing you the basic checks and tricks to make your bike run safely and smoothly
- Familiarization of commonly used bike tools and some new ones
- Maintenance of tubes, tyres, brake systems, chains, and more
- Troubleshooting typical problems and how to fix them
- And helping you to know when you can tackle the task head on and when it is appropriate to refer to the experts
There’s nothing like riding a bike in top condition and being self-sufficient on a ride. But it takes a little love and maintenance to keep your ride in peak condition and this night will give you the confidence to do just that!
Wednesday 7th Sept 6.30pm – 7.30pm
Giant South Yarra
1/316-320 Toorak Rd, South Yarra VIC 3141
To register your interest in this bike maintenance workshop, email [email protected]
Please note, we have limited spaces for this session. We want to ensure the girls that are really in need of this confidence/information and eager to learn this stuff get to be there.
Recently a good number of our female athletes took part in a cycling study gaining insight into their VO2 max and power outputs. Now is the time for our males as Deakin University (School of Exercise and Nutrition Science) have approached us to take part.
This year, they are undertaking some research investigating the importance of sleep on endurance cycling performance, and are seeking trained cyclists and triathletes for their studies. We think you’d be interested and encourage you to participate and gain some valuable testing and insight into your cycling. Testing will include VO2 max testing, Lactate Threshold testing, Fatigue monitoring, sleep monitoring, as well as laboratory based time trial training.
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). 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 August – Run – The Tan 6:15pm
- Saturday 20th August – Long Rides
- Advanced/Intermediate to roll from Studley Park to Kinglake (110k) at 630am with Coach Ollie. See Map below for route.
- https://connect.garmin.com/modern/course/12755703
- All other riders to remain on Beach Road with Coaches Scott & Greg rolling from Elwood at 630am
- 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 21st August – 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.
