1. WORD FROM THE COACHES

More success for Tri-Alliance athletes last weekend at the Victorian State Duathlon Championships. 4 podium places with 2 firsts and 2 seconds. Congratulations go to Michelle, Megan, Monty and Tegan. The hard work and dedication is paying off for our athletes, who set goals, commit to their coaches and continue to believe in the program and themselves! The next round of the Series is on Sunday 2nd October where those who have raced in round 1-4 take each other on in the Grand Finale. A few weeks solid training and we hope to be again reporting great success in this winter Duathlon Campaign.

In a race of a different kind we had a few athletes racing in Amy’s Gran Fondo on The Great Ocean Road. With a 10k climb to start the 120k and plenty of large rolling hills before the return from Apollo Bay it made for a very tough few hours in the saddle. Closed roads made for an excellent course and some fast intense racing. Congratulations to Paul Burns who again qualified for the UCI Gran Fondo Championships with a great ride.

ELWOOD RETURN

As the summer timetable fast approaches it will soon be time to return to Elwood with our Thursday evening combo sessions, Saturday bricks and Sunday Runs. If you have previously joined Elwood Life Saving Club it will be soon time to renew this alongside your parking permit. This will ensure close easy parking and access to hot showers and changing rooms after your open water swims. In next week’s newsletter we will have more information on how to join and get your relevant permits.

Over the next few weeks we will have a guest coach taking a few sessions mixing things up. Coach Ross of Enduranceteam will be familiar to some who attended the recent Thailand Camp or Lorne back in June. He comes with a wealth of experience and knowledge along with some amazing coaching achievements. Look out for him at sessions and maybe get a different perspective on your training.

A multiple 70.3 Age Group Champion and 2 x Hawaiian Ironman competitor.  He brings a wealth of top level running and triathlon experience, as well as technical knowledge, to our team. Ross has been mentored through his years coaching by some of the best coaches in the world and has moved forward to develop his own successful coaching style.

He has coached athletes to multiple World Championship medals, from Sprint distance to Ironman, as well as coaching Age Group and Overall winners in all distances.  He has successfully advanced multiple athletes from Age-Groupers to Elite and Professional athletes. His most recent successes are the two athletes pictured either side of him above (Craig and Jacqui) who were crowned World Champions at the recent IM70.3 Champs in Mooloolabah, being the fastest male and female age groupers!

Ross’ coaching philosophy is based upon building athlete relationships and performance orientated training environments, which enable each athlete to progress towards their goals and learn from their experiences.  Ross also mentors our up-and-coming coaches in all aspects of High Performance Coaching.

Qualifications:

• Level 2 Pending Triathlon Coach / Triathlon Australia
• Currently undertaking Performance Coaching qualifications

Personal Achievements:

• 3 x 70.3 Age Group Champion
• Victorian Olympic Distance Champion – Age Group
• Northern Territory Long Course Triathlon Champion
• Western Australian Triathlete of the Year
• Hawaiian Ironman Athlete
• National Level Runner
• PB Track Run Times
  • 3km = 8:48
  • 5km = 14:47
  • 10km = 30:30

3. 10 THINGS TO STOP DOING!

With it being recovery week and the time when many are really starting to ramp it up for the season now is a good time to think about what you are doing that may not be helping your progress. the below article from TrainingPeaks gives you a  good insight into things to stop doing. Though when in question do speak to your coach and ask.

There is a lot that goes with endurance sports training. From the training itself to proper nutrition, good sleep and other aspects, the list of things to be done seems endless. However, there are also things you may be doing that are detrimental to your success.

1. Stop Ignoring Recovery

What you eat, how much you sleep, the beers, it all affects you. The intensity you go on easy workouts is also vital. Without recovery, there is no training. The formula for training is Training = Stress + Recovery. If athletes only do the stress part, the adaptations won’t happen, or will soon stop. Yet, we all know an athlete that says, “I’m just going easy today,” and doesn’t really mean it. Don’t be the athlete who trains hard, but then eats a bunch of junk food, stays up late drinking and partying, and yet wonders why they can’t get any faster.

2. Stop Doing Other Athlete’s Workouts

Instead, focus on what workouts YOU need. Sometimes, (in fact many times), that means you need to train alone. Peer pressure is no way to train effectively. If you train with a lot of egos, let them go. Limit group workouts to those which are in line with your goals and specific needs, at the right time. This especially includes recovery workouts. (See #1). If you can’t train effectively on your own, then you are not addressing the real issue. If you really are committed to your goals, training according to those goals shouldn’t be in question.

3. Stop Sabotaging Your Training

When life gets stressful, skipping workouts because you’re not in the mood only brings about more stress and frustration with training and lack of results. Training is your escape, keep it that way. Skipping that transition run because you think you’re too tired, is a missed opportunity to build confidence with a great run, or to learn to better pace your bike. So many of us value performances in our lives, and to not give yourself the best chance to perform, just sabotages your efforts and investment.

4. Stop Ignoring your Diet and Weight

What you eat affects your recovery. (See #1). If you aren’t thin, you aren’t as fast as you can be. I’m not saying you should look anorexic, or be unhealthy, but to think those extra 10-20 lbs you could lose aren’t affecting your performance, is ignoring the obvious. If you’re 20+lbs over an ideal race weight, there is no training plan or lightweight bike that can overcome that handicap. The excess weight also means higher risk for injuries, which can sabotage your training. (See #3).

5. Stop Obsessing About Volume

If it really mattered, the athlete who did the most volume would win every race. Ultraman competitors would be the best Ironman and sprint racers. Tour de France winners would win the single-day races. It’s about the quality of training you do, not how much training you do.

6. Stop Doing the Same Thing Over and Over

The body responds best to variance in training. If you’ve been doing the same things over and over for years, and aren’t happy with the results, or seem stuck at a plateau, it’s time to address the real issue, your training. If you’re not satisfied with what you’ve gotten from your training, then change it.

7. Stop Ignoring Your Warm-ups and Cool-downs for Your Workouts and Races

The older you are, and the higher your goals, the more they matter. It’s like sabotage. (See #3) Research shows these help greatly with performance and recovery, so make it a priority.

8. Stop Ignoring Technology in Your Training

You use technology in nearly every aspect of your life, from your iPhone/Android to your laptop and software at your job or at home. Why is it so hard to believe power and pace data can help your training and racing on a daily basis? (See #3). If you’re not willing to learn how to use these tools, how committed are you to your goals if you know they can help? If you’re afraid the data might tell you something you don’t want to hear, then see #3.

9. Stop Thinking you Need a Faster/Newer/Better Bike

You need to get training right. (See #1 through #8).

10. Stop Being Negative With Yourself

There is nothing anyone or any coach can tell you that will supersede what you say to yourself. If you don’t believe in yourself when you toe that start line, the result is pretty much already determined.

4. PERSONALISED COACHING AND FREE ATHLETE MENTORING

Would you benefit from having a TA mentor? Many athletes have already taken this option up over the past few weeks so don’t miss out as we get nearer race season and that additional help and feedback could be so vital.

We want to encourage all athletes to link up with a TA mentor to support you through the season and help you to get where you want to go. In addition to personalised coaching, all our coaches are available to be a mentor in your training and racing, at no additional cost to your weekly group membership.

No obligation – as a mentor, they will be happy to chat generally about your program,training/racing and any other questions you may have, as well as take an interest in you during sessions.

If you have a specific coach that you have a great rapport with or want a little more input from someone in particular, drop them an email to let them know you would like to be assigned to them. To see who you are currently assigned to, check your ‘profile’ section on your TA Dashboard. Coaches’ ability to take on more athletes is subject to their availability.

We have had a number of athletes already take up our personalised spots with Coaches Greg, Kat and Scott so if this is another avenue you want to explore drop them an email.

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 personalised 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.

5. FREE TRIATHLON TRAINING

With Race 1 of the Gatorade Series less than 3 months away we are busy organising and preparing for our next group of beginners and first timers. As in previous years we are offering those who are first time entrants into the Gatorade or Fun Tri Race 1 and Series a free 6 week training course getting them ready for that race. They can also bring a friend free along to the sessions who may not even yet have entered.

Starting on Saturday October 22nd we have 100 spaces available and hope you our members can help spread the word encouraging family and friends to give this great sport we all love a go.

Athletes receive:

• 3-4 coached training sessions a week, designed to cater to all abilities and confidence levels
• Learn all the essential triathlon skills, including bike handling, run technique, transitions and open water swimming
• Access to some of Melbourne’s best triathlon coaches, all keen to support you to achieve your goals
• Access to fantastic sponsorship discounts usually reserved for Tri Alliance athletes, such as bike discounts, Wetsuits, Triathlon and cycling Gear and sports health care
• On race day, it’s the simple things that make all the difference! As a special Tri Alliance guest, you and your supporters will be invited to hang out in the TA Taj (the biggest tent on race day, equipped with warm up facilities, massages, bean bags, storage space and a BBQ afterwards!)

For bookings and more information on this please share the below link:

http://vic.tri-alliance.com.au/events/free-triathlon-training-melbourne-201617/

GATORADE TRI SERIES

For Gatorade Races this season you’ll get a 20% discount which for the series equates to an $88 saving! GATORADE TRIATHLON SERIES – ENTRIES NOW OPEN

CHALLENGE SHEPPARTON

CHALLENGE SHEPPARTON – ENTRIES OPEN NOW. Early bird prices are closing this on 31st August with a $30 rise from the 1st September.

CHALLENGE MELBOURNE

Get in now and plan your season with the final Victorian domestic long course race of the season. CHALLENGE MELBOURNE ENTRIES OPEN NOW

ACTIVETRI SERIES

More Short Course Racing options available in the SoleMotive Series ENTRIES OPEN NOW

KEY RACE FACEBOOK GROUPS

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 Facebook Group – JOIN HERE

Noosa  Facebook Group – JOIN HERE

We are also going to be creating Shepparton, Ballarat, Geelong and Challenge Melbourne groups so please let us know what races you are doing and we can hook you up with others doing the same races so you have more buddies to train with.

If you are requiring accommodation for Noosa the Tri-Alliance house has 2 single beds spare so please ping us an email at [email protected] if you’d like more information or to snag one of these

6. TRAINING SESSION UPDATES

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).

Also 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.

UPCOMING TRAINING SESSIONS:

THURSDAY 15th SEPT – MSAC RUN Time Trials 5k/10k @6:15pm

SATURDAY 17th SEPT – ELWOOD RIDES – @7am (various distances based on programs and race goals)

SUNDAY 18th SEPT – LONG RUNS – MSAC @8am, FAIRFIELD @8am

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.

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

Team Tri-Alliance