WORD FROM THE COACHES
Race 2 of the Gatorade/Active Feet Tri Series has been run and won and another great day with 48 athletes racing, 11 Podiums and PB’s galore. Well done team – another great weekend of racing! Check out our Race Report here.
On Saturday we had a number of athletes compete in the worlds largest and most popular open water swim – the Lorne Pier to Pub. It was perfect conditions and a nice tide, so swimmers enjoyed a super fast swim – with the elite wave completing the 1400m course in just 10min!! Well done to athletes Mark Jenkins (and his son Tom), Michelle Grocock, Lee Bethune, Geoff and Caroyln Houston. Des Minton, Peter Hinrichsen, Sharon Smith and Jill Sultan who all completed the event.
Coming up over the next few weeks there are a number of open water swim events in and around Melbourne including the Brighton Australia Day Swim, Williamstown Aus Day Swim, Pier to Perigon and more. We normally have a big crew who enter the Brighton swim, so if you are looking for an open water swim event, check this one out.
TRAINING UPDATES FOR THIS WEEK:
Due to extreme weather in Melbourne, there will be some changes to our timetable/training this week – please ensure you are aware:
- WEDNESDAY: Swim session at MSAC will be starting at 7PM (not 7.30pm) and will remain in the indoor pool. The outdoor pool is staying open for leisure swimming only.
- THURSDAY: AM: There will be a run session from MSAC at 5.45am (all levels) or the option of our advanced ride around the lake at 5.45am also. Both leaving from MSAC main entrance. For anyone ‘lucky’ enough not to have to work, a group of advanced long course athletes will follow the run with a road ride for anyone who wants to join, meet immediately post run session.
PM: Combo session at Elwood will be modified to include majority open water swimming. Short course still bring all swim, bike, run gear. Long Course Swim and optional bike gear if you didn’t ride in the AM (LC please note we recommend you run in the AM NOT PM).
We will also have the team from MIZUNO down on Thursday Night to show off their new running range – so this is a great chance to check them out and give them a test run on Thursday Night. - All other sessions remain the same.
Any questions on training this week, please contact us in the office on 9645 2223.
Stay cool and hydrate well.
LONG COURSE ATHLETES
Over the next few weeks there will be some big training ahead for our Long Course Athletes, with key sessions being the Long Ride and Long Run on the Weekends. So for extra motivation, and to improve make sure you get along to our weekend sessions. Full details will always be posted down the bottom of our newsletter.
We encourage athletes to form groups on the rides and push each other and work together. There is a time and a place for individual TT efforts and this can form part of your long rides, but no one should ned/have to ride their whole long ride by themselves. You will find you will actually improve more by riding with others – particularly if they are slightly faster than you.
Athletes racing Challenge (as their A Race) will continue through next week as a build week 3 (we will have Tuesday and Thursday AM sessions for you), before a 1 week taper. Those racing Geelong will enjoy recovery for the first half of next week before a final 1.5week build, then taper.
Long Course athletes completing either race as a train through in preparation for their Ironman race will build and taper as per the normal program (recovery week next week).
LONG COURSE SEMINAR – THIS THURSDAY NIGHT
- At 7.30pm Thursday Night we will be holding a seminar/briefing for all long course athletes racing Challenge or Geelong. Venue will be LaPorchetta at Elwood, so if you can’t make training come down for this. Seminar will go over nutrition, racing, questions, training prep and anything else you need to know between now and race day. If you plan on attending please post on our FB page here (search for the thread) so we can get an idea of numbers for booking.
SHORT COURSE ATHLETES
Some athletes take longer to recover than others, so make sure you speak to a Coach if you are concerned about your recovery following a race. If you feel you need an extra few days of easier training, then take it.
Saturday sessions at Elwood will become bigger as we progress through the season, and will mix up with long runs, open water, skills based and race specific training. For short course athletes, this is a key session in your training week, so make sure you keep Saturday Mornings free for training. 🙂 Sunday’s will continue as Long Rides and we encourage all short course athletes to get along and start forming groups of riders of similar abilities and ride together. We all discovered over Hell Week that riding with others is way more enjoyable, so get to know your fellow athletes. We also encourage athletes to feel empowered to ‘mentor’ other riders when out on the road. Remembering that we all started as a beginner rider, and the best way to learn is not only from Coaches, but other athletes. So keep an eye out for each other, encourage each other and you will all continue to see improvements in not only your riding skills and abilities, but your racing also.
LOOKING AFTER YOUR BODY: NUTRITION / HYDRATION / MAINTENANCE
You only get one body in your lifetime, so make sure you take good care of it. And this is even more important for you as triathletes/athletes as we continue to push our bodies to the extremes. Staying on top of your nutrition, hydration and body management/maintenance is key to staying injury free and improving. Our qualified Nutrition: Dietician Margaret Mielczarek has already been working with a large number of athletes, from those wanting to lose weight, make race weight, improve their eating habits, to those with intolerance. So if you need to speak to someone about your nutrition, then contact Margaret today for a consultation.
Hydration: During the warm/extreme weather that we can get in Melbourne is also a big key in backing up from sessions and putting in quality training sessions. So make sure you hydrate before, during and after sessions and all throughout the day to ensure you stay adequately hydrated. This includes with electrolytes such as the Shotz Tabs – which have NO sugar unlike most other electrolyte drinks you will purchase.
Maintenance: Body maintenance for athletes is crucial to reduce the risk of injury, and/or manage injuries and to reach peak performance. Make sure you contact the team at Lakseside Sports Medicine Centre for regular massage and/or physio to ensure your body can continue training at it’s optimum. And also ensure you include regular self massage and rolling into your training week. Never under estimate the power of a foam roller! 🙂
TRANSITION SWIM SQUAD – STMICHAELS
Further to our communication last week in regards to our swim sessions at StMichaels. Our beginner swim sessions at StMichaels were put in place to ease the congestion at MSAc, but to also provide a ‘transition’ swim squad for new athletes coming into the squad. The idea of these sessions is for athletes new to the squad to come through this transition swim squad for 6-8 weeks to help build their swim fitness, skills and technique to a point where they can then join our core squad at MSAC. It is not intended for athletes to stay swimming at StMichaels for the whole year. So if you are unsure where you fit into sessions, please contact us in the office on 9645 2223. And if you feel you are ready for the step up then make sur eyou come along to the swim session at MSAC tonight 7.00pm indoor pool. 🙂
SWIM STROKE CORRECTION COURSE
Swim Stroke Correction starting Mid Feb – Sessions will either be Friday evenings or Sat afternoons. More details here. Express your interest to [email protected]
COMPETITION TIME!!
WIN a Rocket Science Sports Australia Prize pack. Simply like our post on Facebook and share with us your first ever triathlon. Click here to enter!
MEMBER BENEFITS
Do you know about the fantastic benefits you receive simply through being a Tri Alliance member? Check out our great offerings from our affiliated partners, including Giant Bicycles Australia, Mizuno Running, Lakeside Sports Medicine Centre, Fuel Right Nutrition, Rocket Science Sports, plus more!Click here to read more!
NEW TRAINING LOCATION IN BAYSIDE!
Tri Alliance is excited to announce our expansion into the South-Eastern Suburbs and Bayside area of Melbourne!
Our newly structured program will offer swim, bike and run sessions based out of Bayside Aquatics in Mentone and is an ideal location for those living or working in the south-east and bayside area.
Sessions in Mentone will include Monday and Wednesday PM Swim Sessions, Tuesday AM Run, Tuesday PM Windtrainer, Thursday Combo at Elwood plus our regular weekend sessions.
Any existing athlete in the area are encouraged to join these sessions and we are also offering a special of 1 month FREE training to any new athletes joining the Bayside squad. For more information click here.
*If you plan on attending these sessions – can you please email [email protected] so we can gauge numbers.
FACEBOOK – more than a ‘social network’
Tri Alliance utilises Facebook on many levels (like millions of other businesses / clubs /groups) and one of the reasons, is it allows for direct communication to our athletes in an instant. Any changes to training, updates in sessions, new events etc are all delivered via the Facebook medium. We also use it to share pictures, stories and allow athletes to interact with each other.
So if you have yet to embrace Facebook, we encourage you to at least set up an ‘alias’ account and follow Tri Alliance so you don’t miss out on any important or noteworthy information directed to our athletes which may not communicated on email. And make sure you ‘like’ each of our pages to ensure you are getting the relevant information you need.
Happy facebooking…
- Tri Alliance Triathlon Training – for all global news, information, advice plus more
- Tri Alliance Victoria – specifically for our VIC Athletes
- Tri Alliance Queensland – specifically for our QLD Athletes
- Tri Alliance Running Group – join our FREE running group
- Tri Alliance New/Beginner Athletes -(group) this group is for anyone new to Tri Alliance/triathlon and can feel free to ask ANY question that our Coaches will happily answer.
IRONMAN MELBOURNE – SEARCHING FOR VOLUNTEERS!
After the huge success of our ‘Aid Stations’ at Ironman Melbourne over the past two years, we are again putting a call out for athletes, friends, family who would like to volunteer some of their time to help at our Tri Alliance Aid Stations on the Run Course of Ironman Melbourne. With around 50 Tri Alliance athletes competing in Ironman Melbourne, it’s going to be a huge event again for Tri Alliance and so we are looking for your support!
What we need!
Around 80 athletes/friends/family who can spare 2-4 hours on Sunday 23 March (Ironman Melbourne Race Day) to assist on one of two aid stations, handing out drinks and food and generally providing support to athletes as they run past.
We are also in search of two people who would be willing to help us with the organisation of the volunteers. You don’t need any experience – just some good organisation skills! Email [email protected] if you would like to volunteer OR be an Volunteer Organiser and we’ll provide more information! Thanks, Sarah
SPORTS DIETITIAN
Tri Alliance Sports Dietitian Margaret Meilczarek has launched her new Facebook Page and Website Fuel Right Nutrition. fuel right NUTRITION is a nutrition and sports nutrition consultancy aiming to provide comprehensive nutrition guidance to clients and athletes, maximising health, both now and in to the future, and optimising athletic performance. All Tri Alliance athletes receive exclusive deals from Margaret. Make sure you check out Marg’s Facebook page and Website and enquire today to take the first step in improving your health.
LEVEL ONE TECHNICAL OFFICIALS COURSE
Jan 18th & Jan 19th 2014
We need your help! Triathlon Victorias pool of Technical Officials is running low and we are beginning to worry that in the coming months we won’t have the human resources we need to officiate all events.
You don’t have to be a triathlete, you just need to complete an online general official principles course, attend the theory and practical sessions, and you’re on your way.
The sport needs officials and whether you’re an athlete, friend, parent or family member you can be a part of our technical team.
Saturday 18th Jan – Theory Component
1pm – 5pm @ Triathlon Victoria office, Hampton
Sunday 19th Jan – Practical Component
7:30am(tbc), finish approx 11:00am @ TeamUp Tri Series Race 3 – Elwood
Please email Sue at [email protected] to register and for further information.
TRAINING THIS WEEKEND
SATURDAY
Short Course: Super Saturday Session!
7.30am start Elwood Beach. Be prepared with all your swim, bike and run gear and get ready for a big session!!
Long Course: Long Ride Options:
- Advanced Ironman – Mount Macedon
6.30am roll out from Oaklands Junction. Corner of Sunbury Road and Oaklands Road, Bulla (behind the Tullamarine Airport).
165km Mount Macedon Loop – advanced riders only. - Advanced Half Ironman – Beach Road
Meeting at Cafe Racer for Advanced Short Course Athletes
6.15am coffee for a 6.30am roll out. Plus run off the bike. - Intermediate/First Time Ironman
Meeting at Elwood Lifesaving Club
6.15am roll out.
Rolling up to Port Melbourne first, then heading to Safety Beach (150km) return. - Intermediate/First Time Half Ironman
Meeting at Elwood Lifesaving Club
Rolling up to Port Melbourne First.
6.15am roll out. Plus run off the bike. Follow program for distances.
SUNDAY
- Short Course Ride: Leaving from Elwood Lifesaving Club 6.30am. Ride will head up to Port Melbourne First.
- Long Course Run: Trail and hills from Fairfield Boathouse. 8.00am departure. Bring a towel to soak your legs afterwards
