WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- WEARING THE GREEN AND GOLD
- THAILAND TRAINING CAMP
- CHALLENGE SHEPARTON – WIN A NEW GIANT TT
- TT BIKE FOR SALE
- TRAINING SESSION UPDATES
RECOVERY WEEK MEANS RECOVERY WEEK!
We know everyone loves to train and many want to train all the time, not miss a session and feel they have to do everything possible to do all the k’s going. But this week is all about dialing it back in and letting the body and mind recover and adapt from the training load of the past 2 weeks. We program based on a build week 1, a build week 2 then a recovery week. Without this specific time, which allows the body to restore itself, over training and injuries can occur which can then lead to enforced recovery and time off from training. We want (and I am sure you do) all our athletes to grow and get stronger and faster over time so being consistent through the build weeks and taking recovery seriously is the best way to achieve this.
To encourage and manage your recovery there is no run session Tuesday morning at MSAC and no ride session Thursday morning at MSAC. Take this time to sleep in and recover for build week 1 next week when things will start getting that little bit tougher again. If you have specific questions about your recovery and program please chat with your coach.
THAILAND CAMP – ONLY 1 SPOT LEFT!
With more bookings last week and more getting flights and deposits sorted we have only 1 spot left for our awesome international camp coming up at the end of July. Bike fit, 3 meals a day, sweat testing, top quality facilities, video analysis.
For all the details on this amazing camp click here
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.
WINTER CLOTHING – SALE
It being cold outside is not a reason for not training so make sure you layer up according to the conditions. We have had a run on winter jackets, vests, arm warmers, leg warmers and anything we have to keep warm! We still have a number of items and sizes in stock but will not be ordering anymore in this winter so grab them now before we run out. Jackets $60, Vests $40, Arm warmers $17.50, Headband $16, Scull cap $20
Check out the full range and order online here.
TRIATHLON VICTORIA MEMBERSHIP – RENEWALS
As an affiliated club, Triathlon Victoria requires that all our members all also have current memberships with themselves. When signing up for Tri VIC a club discount is offered when selecting Tri-Alliance. Please ensure you are both current with Tri-Alliance and Tri VIC as these memberships cover racing and training insurances. Please note that it is your responsibility to manage your annual memberships and direct debits – reminders are sent from both TriVic and Tri-Alliance. We will be charging an admin fee of $20 should any refunds be requested after renewals are made for Tri-Alliance annual membership.
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, Build week 2 = Kinglake. For info and times on all this weeks rides check below.
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. EVER THOUGHT ABOUT WEARING THE GREEN AND GOLD?
Over many seasons we have had a number of athletes race for Australia across many age groups and race distances in the sport and in many places across the globe. Athlete and wearer of the Green and Gold on a number of occasions (London, Chicago,….) Lisa MacFarlane details the what, when and how you can get your name on the race suit and represent Australia.
There are several different world championships in the world of triathlon.
The “M-dot” Ironman brand is probably the most-recognised – their iconic Ironman World
Championship at Kona each year is the holy grail for many long course triathletes, and
places are hotly contested and not easily achieved.
But did you know that Ironman also hold a 70.3 World Championship? This year it is being held in Mooloolaba, Qld, and next year it is in Chattanooga, Tennessee USA. There is the Challenge Championship, to be held this year in Samorin, Slovakia. Both these events
require a top 3-5 finish to qualify, much like Kona.
There is also the ITU Long Course World Championships (in Penticton, Canada in 2017) and the ITU Short Course World Championships (in Rotterdam, Netherlands 2017). What makes these so special is that you go to them as part of the Australian Age Group team, wearing the green and gold race suit with your name emblazoned on the front and back.
Qualifying for the Australian Age Group team is very different to qualifying for the Ironman or Challenge Championships. Triathlon Australia allocates 6-8 races throughout the season where you gain points for racing and placing in each event. The top 25 finishers in each age group for each race are allocated points (with the winner getting 25 points, going down to the 25th place getting 1 point). You are allowed to race as many times during the season as you wish, but only up to 3 of your best placings will be used. At the end of the season all the race points are calculated, and the athletes with the most number of points (up to 20 athletes per age group) have the opportunity to race as part of the Australian team, wearing the green and gold.
So this is where smart racing and smart choice of racing becomes important. To give an
example: last year at Challenge Shepparton (which is a long course qualifying race this
season) there were 67 finishers in the Male 40-44 category. So finishing in the top 25
requires a decent race! Last year at Murray Man (which is another long course qualifying
race this season) there were 24 finishers in the Male 40-44 category, so finishing in the top
25 is a bit easier. Doing a bit of online research becomes helpful in order to decide which
races to target and how much travel you want to do. And your fastest race may not be your
“best” race in terms of placing, depending on the field size.
The calendar of events is on the Triathlon Australia website (click on the link: National
Calendar 2016-2017 )
There is also an Australian Championship race (for long course this season, it’s Hell of the
West in Goondiwindi, Qld). Competitors who finish within the top 25 in their age group get double the points. So if you finish 10th in a normal qualifying race you’ll get 16 points, but if you finish 10th at the Australian Championship you’ll get 32 points.
And how many points do you need? Again, a bit of net-time is your friend here, but as I’ve
done the research I’ll help you out. Here’s the link to the Australian Age Group team going
to the 2016 ITU Long Course World Championships in Oklahoma, USA: long course team
2016 . Whilst Triathlon Australia has the option to take up to 20 athletes per age group,
those spots don’t always fill up. Some people will argue that only one good race is needed,
but 2 races means that you’ve got 2 races-worth of points, 3 races even more points.
So what’s the catch? You have to be a member of Triathlon Australia (as Tri-Alliance
athletes you should already be members, which is great); you have to complete an “Expression of Interest” to show your interest in qualifying for the event (here’s the link to the Triathlon Australia 2017 Age Group page – the EoI and other links will be published on 20 July 2016 2017 Age Group World Championships ), and of course you have to finish the race(s)!
As a side note, you also have to be an Australian citizen. If you’re from England or Ireland or Spain or other, head to your National triathlon body’s website for details, as qualifying may be very different!
“But I’m a short course triathlete” I hear some of you cry. Well, that’s the beauty of the ITU
championships over Ironman or Challenge. There are 7 different disciplines through which you can qualify for the Australian Age Group triathlon team: Sprint, Standard (previously known as Olympic), Long Course (which is usually a half-iron distance), Duathlon, quathlon, Cross Triathlon and Paratriathlon.
The Sprint, Standard and Paratriathlon events are held together as part of the ITU World
Triathlon Grand Final and World Championships, which are in Rotterdam, Netherlands in
2017, and Gold Coast, Australia in 2018. As suggested in the title, it is also the Grand Final
of the World Triathlon Series, so not only are you racing in the green & gold against other
countries, you also get to watch the elite triathletes (Royle, Moffat, Gomez, the Brownlees,
Jorgensen to name a few) racing on the same course later that weekend.
For the first time next year, the remaining disciplines are being held together as part of a
Multisport week-long festival – a format confirmed for the following 2 years as well. In 2017 it will be held in Penticton, Canada. In 2018 it will be Odense, Denmark, and 2019 it will be in Pontevedra, Spain. So you can qualify as a long course athlete, a duathlete, an
aquathlete, a cross-triathlete, or any combination of the above.
If you want more information, head to is the Triathlon Australia website, and click on the
Age Group page 2017 Age Group World Championships.
Good luck – Lisa
3.THAILAND TRAINING CAMP – ONLY 1 SPOT LEFT
Thanyapura Triathlon Training Camp Thailand 7 days all inclusive $1600.
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.
4.ENTER CHALLENGE SHEPPARTON AND WIN A GIANT TT BIKE
On Sunday 13th November the next installment of long course racing at Shepparton will take place. Entries are open and if you get in before midnight Wednesday you have the chance to win a new Giant TT bike. Fancy racing on a brand new Giant Trinity Advanced or Liv Avow Advanced?!
Get your entry in at the below link and ensure you like their Facebook page too to ensure your entry is complete into the competition.
https://www.registernow.com.au/secure/Register.aspx?E=19956
https://www.facebook.com/challengesheppartontriathlon
Specialized Shiv PRO Ui2 – Must sell at $3500
Limited Kms done on this beautiful 2013 Specialized Shiv Pro Ui2. This is the premium model.
This race machine is built for 2 things – comfort and speed. It has only done 1 event (Ironman 2014) and has been garaged inside the house ever since. Probably 750kms done only – as such, like new. Doesn’t make sense to keep it as furniture only – this bike needs to be ridden! My story – I only run run run these days…
Electronic Di2 (Ultegra) is seamless, hydration system smart as heck, handling just lovely, aero position just stealth. Large size frame (ideally suited for 5 foot 7 – 6 foot 2 range). Comes with factory DT Swisse wheels n GP4000s ( brand new )
Extras: Sitero seat, Specialized Wing, Specialized Pump and Co2s, Specialized Aero Cell (storage), Edge 500 bike computer, Carbon Ultegra pedals, Aerobar bottle setup, Decal pack (current configuration is green on black)
Purchased at $6.5k including above extras from BikeNow Sth Melb.
Potential Extras: Specialized Aero Helmet
You will NOT be disappointed.
Contact: [email protected] OR 0420 555 918
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 16th July – Long Rides
- Advanced riders will be heading to the Dandenongs from Elwood at 630am.
- https://connect.garmin.com/modern/course/10681685
- All other riders will be rolling from Elwood at 630am along Beach Road.
- 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 17th July – 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.
