WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- AUTUMN/WINTER TRAINING SESSIONS
- END OF SEASON PARTY!
- LORNE TRAINING CAMP
- TRAINING SESSION UPDATES
1. WORD FROM THE COACHES
IRONMAN PORT MACQUARIE & BUSSO 70.3
At the weekend we had athletes racing on two sides of the country with IM AUS in NSW and Busso 70.3 over in WA. A good support crew headed to Port Mac to cheer on Andy, Rich, Annemarie, Evan and Malise who all exceeded their expectations crossing the finish line with smiles after a hard days racing. The conditions were good for the swim but drizzle, rain and an increase in wind on the second half of the bike & run made for an even tougher challenge. But the guys kept to their plans and buoyed on by the messages and shouts of support reach the finish line to embrace coach Ollie and collect their medal and towel. The messages on social media have been amazing and it shows how much the TA family means to those racing and supporting and how much it plays a part in everyone’s preparation. Over in WA Cressida and Richard were racing IM 70.3 both completing on an honest course after much travelling and often both training on their own. We look forward to seeing all our athletes back and hearing all about their race stories. Well done on your amazing achievements.
ADVANCED GOAL SETTING
The second of our goal setting sessions ran last week with another great turnout to start focusing athletes on their next season. Much of the evening was about accountability to yourself as an athlete and challenging those in attendance asking about what people are prepared to commit to to achieve their goals – how invested are they. Just turning up is not enough – you need to be committed to sessions and know what you want to get from them. Many athletes have already sent in their goals to their coaches and are having the conversations about how we can help to achieve them. Spend some time to review last season, think about what you want to achieve and the steps required to get you there. Write it down and share it with fellow athletes and coaches. Make yourself accountable. Any questions please speak to a coach and we can assist.
WINTER GEAR
With Autumn now looking like it has arrived do ensure you are dressed appropriately for the sessions especially as we will be hitting the hills in the months ahead on the bike. Layers are key to be comfortable during this time. For a full range of gear jump on the TriShop here
LORNE CAMP
Bookings are coming in for the Lorne Camp over the Queens birthday long weekend of the 10/11/12/13 June. For this all abilities camp we will be staying at the Lorne Life Saving Club giving great easy access to the Great Ocean Road for our rides and the trails and foreshore for a variety of runs. Read more here.
RUN PROGRAMS
We know there are plenty of crew already planning their winter runs with many taking part in Run Melbourne or planning the Marathon in October. We have run programs for those on relevant memberships so please drop us an email at [email protected] and we can chat regards the right program for your race.
MAY TIMETABLE
May’s sessions are up so please do ensure you check the timetable and our Victorian Facebook page for training sessions and updates. See below for the main changes for our Autumn/Winter programming. REMINDER: We will be having a Team meeting on Thursday the 26th May at Elwood to discuss the season ahead.
END OF SEASON PARTY – VOTING
End of Season Award voting ends this week so make sure you get your votes in by this Weekend to get your say. We have had a large number in already with some very close nomination counts currently. Make your vote count here. To purchase tickets and for more info click here.
2. AUTUMN/WINTER TRAINING SESSIONS
With April recovery and transition month over it is time to welcome athletes back from their well earned breaks and begin working towards next season. As discussed in the goal setting sessions the season is splits into 5 key phases for most to ensure you get the best possible preparation:
May-June – General Base Preparation – Technique & Volume. General development correct technique and developing endurance
July-September – Specific Base – Volume & Strength. Development of specific strength and fitness, advanced technique skills
October-November – Pre Competition – Strength & Speed. Introduce race specific skills—including transition and bike run combinations
November-March – Competition – Race ‘season’. Continue speed, focusing on each race, recovering accordingly
April – Transition & Recovery – Recovery, goal setting and planning for next season
Sessions are structured for the specific periods and also designed to gradually build you as an athlete from your relevant ability. We will be running and riding hills to build strength and in the pool using swim aids and toys to build you up where required.
Time trials will also be held during the next few months about every 6 weeks. This is across swim, bike and run and provides results that can be measured and compared to show how well you are doing in your training and highlight any areas for improvement.
Our programs now include the following:
- Thursday night runs at the Tan and Essendon
- Sunday runs at MSAC and Fairfield
- Saturday long rides in May will be Beach Road before hitting the hills come June after the Lorne Camp.
- Strength and conditioning programs for athletes to follow in their online program and some in session workouts
- We are also planning some specific road riding skills in addition to some bike maintenance
- Tuesday am beginners swim will not happen through winter but please attend St Michael’s
- Wednesday evening swims are now 730pm in May due to MSAC scheduling
Please email us at [email protected] with any questions regards your program or training schedule and we look forward to all getting stronger for next season.
3. END OF SEASON PARTY – GET YOUR TICKETS – SATURDAY 14th MAY
The time of year is here. And what a season it has been! Do we need a better excuse for a party than the season we’ve all just had?
Whether you’ve been around for a week or 10 years, this is the night of nights for the Tri-Alliance family and we can’t wait to have you celebrate with us!
This year we have an exciting addition… Why put off the inevitable?
Make sure you check out the attached invitation and either click the link on the invitation or you can purchase your tickets right now through this link:
https://www.trybooking.com/Booking/BookingEventSummary.aspx…
Now you have your ticket we need your nominations for our athlete awards which form an integral part of the evening. There have been many memorable moments and performances from new and long standing athletes in both long course, short course and from our newcomers in Try the Tri.
· Long Course Male Athlete of the Year
· Long Course Female Athlete of the Year
· Short Course Male Athlete of the Year
· Short Course Female Athlete of the Year
· Best newcomer Athlete of the Year
· Tri Alliance Team Player of the Year
Think back across the season and see who best fits the bill for each award and nominate your athletes through the following link.
https://www.surveymonkey.com/r/2T6662X
We look forward to seeing you there on the night.
Team Tri-Alliance
This marks our first triathlon camp and training spike for the 2016/2017 Triathlon Season. This is our BIGGEST CAMP OF THE YEAR with all athletes from various abilities and strengths ENCOURAGED TO ATTEND. This Annual Training Camp held in Lorne is focused on kick starting your training for the coming Triathlon Season, while having fun and learning from experienced coaches, sports professionals, guest speakers and awesome sponsors packs and give away’s.
This year we are also joining forces with Endurance Team to give you a bigger and better camp. All athletes are encouraged to stay at the Life Saving club so as to reduce travel time to and from other accommodation ensuring sessions are started on time and keeping that squad closeness and camaraderie going.
For more information and early bird bookings (including a new design long sleeve running top) check the TriShop out here.
Dates:
Friday 10 June 2016 (2:30pm onwards – though an optional Tempo Great Ocean Road ride will be scheduled @ 1pm prior to check in. All levels welcome)
Saturday 11 June 2016
Sunday 12 June 2016
Monday 13 June 2016 (departing after lunch and clean-up is complete)
Camp Package Options:
Both options include Athlete Sports Pack with early bird package only including New Branding Tri Alliance long sleeve running top valued at $69
(A) Full Package: Accommodation, meals and training (breakfast and lunch Sat/Sun/Mon) – $459 (Option C – Early bird price is $399 plus long sleeve running top. ENDS STRICTLY 13TH OF MAY)
(B) Training Package: NO Accommodation, Meals (breakfast and lunch Sat/Sun/Mon) – training only – $339 (Option D – Early bird price is $299 plus long sleeve running top. ENDS STRICTLY 13TH OF MAY)
Any camp questions please email us at [email protected]
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.
- Wednesday 4th May – MSAC swim@730pm
- Thursday 5th May – Tan run @615pm & Essendon run @630pm
- Saturday 7th May – Elwood ride – All groups rolling @630am
- Sunday 8th May – 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.
Safe & Happy Training
Tri Alliance
