Weekly Newsletter 23rd February 2016

WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..

1. WORD FROM THE COACHES
2. END OF SEASON PARTY!
3. CYCLE STUDY
4. BIKES FOR SALE
5. WINGS FOR LIFE WORLD RUN
6. TRAINING SESSION UPDATES

1. WORD FROM THE COACHES

Incredibly proud of all our athletes who raced on the weekend. We had some great results, both on the podium and with some huge pb’s and personal milestones. Keep up the hard work, commitment and great effort you give time and time again towards your goals. The tent was buzzing from before first light right through until it was taken down well after the race had finished. With 70+ athletes racing across all ages groups in the fun tri and the sprint race it was again an amazing event to be part of. The sun shone, the water stayed flat and the wind was not discussed making it almost perfect for some great racing and times.

We must thank all those who helped put up the tent on Saturday and stayed after the food and festivities were done on race day to pack up. We cannot do it without you and appreciate that tired bodies needed a rest though the energy that was still going on whilst we packed up was great. Watching Coach Hilario dig deep for a star picket that had snapped was priceless – a sword in the stone moment when it finally came out!

We hope you have recovered well and ensure you look after yourselves in preparation for the next race at Portarlington in 3 weeks time on Sunday the 13th March. again we’ll be down there Saturday morning for a pre-race session and to put up the tent. Remember it is on the Labour day long weekend so book the Sunday night and make the most of it.

Special mention goes to the following athletes this week, for outstanding achievements in their age groups: Tegan Burns – ITU Jnr – 1st place Hilario Real – 1st place Michelle Grocock – 2nd place Pam Tunas – 2nd place Travis Johnson – 3rd place Sonia Tomegros Regalado – 3rd place Caroline Houston – 3rd place Chris Lewis – 3rd place Sue Burns – 3rd place

SAVE THE DATE – Saturday 14th May – End of Season Party. For more information on this very popular event click here.

With many athletes having flexible working arrangements and the power to adjust their own training schedule it was about time we offered some “Pro Hours” training sessions. For the month of March we are going to run free triathlon training sessions during the day.

• Can’t make our early morning or evening sessions?
• Got to drop off or pick the kids up from School?
• Work from home and need a break?
• Like a sleep-in before training?
• Don’t do the 5am wake up?
• Have a flexible working arrangement?

Then Tri-Alliance “Pro Hours” could be just right for you.

The sessions will cover pool swims, run technique and interval sets and work on the bike such as road skills, strength and endurance. If you are interested, have a question, want more info or want to register please email us at [email protected]. Our timetable is being finalised and will be released shortly.

We have received further feedback and questions from swimmers on a Wednesday evening at MSAC who are seeking clarification on the ability of level of the session. This session is aimed at low/intermediate swimmers who are swimming on average about or above 2mins per 100m and are working on increasing their strength and endurance through the session. If you are able to swim at paces quicker than this then we need you to be swimming in the morning session at 545am with the advanced guys. By attending this morning session you will get more from your swim with a program suited to your ability. If you are an advanced swimmer and turn up to the evening swim you will be asked to keep to the appropriate time cycles / program so as to not disrupt those who are working to the program. You will therefore be swimming below your ability. If you have any questions on which swim sessions you should be attending please speak with your coach.

Always ensure you check this timetable and our Victorian Facebook page for training updates as these sometimes have to change at short notice. Click the session on the calendar to give you more details including time and location. We do try to keep the swim times consistent but MSAC are not always able to accommodate us when we would like. top

2. END OF SEASON PARTY SAVE THE DATE – SATURDAY 14th May 2016

Our End of Season party is booked and we want everyone to be there. This cracking event returns again to The Village Melbourne and Ormond Hall and is open to all Tri-Alliance members, friends and family. Running from 6:30pm until 11:30pm we will have drinks and canape’s on arrival with dinner served between our much anticipated awards. Who will take out the much coveted Zoolander award from last years winner James Tyler (or can he repeat!!). Other awards will go to our short and long course male and female achievers along with the John Cornish Scholarship and best newcomer. Tickets will go on sale shortly but take a minute now to put Saturday 14th May in your diaries. Don’t miss out and double book yourself. top

3. CYCLE STUDY A male cycling research study is taking place at Australian Catholic University in Fitzroy and is looking for well-trained male cyclists (aged 18-35 y, riding >200 km/wk). The study is to enable them to look at the effects of a high fat or high protein diet on training. For more information check out the facebook page below. https://www.facebook.com/ACU-Research-study-Nutrition-Training-with-Trained-Cyclists-1083266411737003/ In exchange for participants will receive:

• VO₂max test and Peak Power Output
• Body fat and muscle mass %
• A carbohydrate loading diet protocol
• Reimbursement

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4.BIKES FOR SALE 2012 Cannondale Synapse – $900 This bike is a great entry-level ride with the perfect blend of race-level performance and all-day comfort. The Cannondale Synapse 5 105 Road Bike is a genuinely smooth ride. It has more of an upright sitting position than the racier style frames, however if you want to go fast this bike will react nicely. The frame is very responsive, the gears are smooth and it looks great! Been well looked after. Size – 48cm (Small), Suitable – 160cm-170cm For full specs check out this link. Giant TCR Advanced 0 2012 – Male Small, Dii2, 10 speed Ultegra – $2k Contact [email protected] or chat with Ollie if you are interested in either of these bikes.   Also for sale is the very popular Adamo Breakaway saddle – $120. Great comfort taking the pressure away from those delicate bits! Email [email protected] if interested. top

5.WINGS FOR LIFE WORLD RUN The early bird offer of $55 is ending next week so sign up now if you haven’t already. https://www.facebook.com/WingsForLifeWorldRun/photos/gm.1124081764283340/521628584675353/?type=3&theater The event has also partnered with Running Heroes, who are a free reward program for runners. Runners are rewarded with gifts & discounts from leading brands when they sync their runs. You simply connect your running app (Nike+, Strava, RunKeeper and more) or GPS watch, start running and get rewarded. Currently two promos are running where runners could win 1 of 3 Garmin GPS watches as well as their entry to the Wings for Life World Run paid for. All you need to do is run more than 15km this week in total. Pretty sure most could cover this meaning you are in with a big chance at winning one of the prizes. Check out the link below for details of the rewards: https://au.runningheroes.com/rewards/running

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6.TRAINING SESSION UPDATES

Please ensure you check the calendar regularly to ensure you 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.

• Thursday 25th Feb – Combo & Run – Elwood @6pm (reminder to always bring your wettie to these sessions to get in and practice OW).
• Saturday 27th Feb – Long course ride – Elwood @630am. Check your programs for distances.
  • IM NZ – 150k flat
  • IM Port Mac – 150k in the hills on the roadie
  • IM Cairns – 120k in the hills on the roadie
  • Sufferfest – 120k Beach Road
• Saturday 27th Feb – Short Course Combo Elwood @ the normal time of 6:30am. Bring all your gear but be prepared to ride first leaving the rest of your gear in your car (or a fellow athlete’s car). The begins with a ride including specific individual time-trial efforts. A coach will ride with those who have not ridden or are new to road riding working on some specific skills and group riding etiquette, so no excuses not to turn up. This will be followed by an ability/race distance run and swim with transition practice.
• Sunday 28th Feb – All athletes (long & short course) Run, Swim – Elwood from @7am.

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

Safe & Happy Training 

Tri Alliance