WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- NEW BIKE DAY? – 20% OFF AT GIANT SOUTH YARRA
- THAILAND TRAINING CAMP
- NEW MIZUNO RUNNERS – 20% OFF AT SOLE MOTIVE
- TRAINING SESSION UPDATES
Longest rides ever and a visit to the fabled BP in Frankston with some of our Elwood crew on Saturday. From only a few months ago riding 10-20k and now a milestone ride of 70k in the bank shows what is possible when you believe in yourself and push your limits. Again the group encouragement was amazing from all riders with those helping other to get through this challenging ride and back to Elwood with smiles on their faces.
Congratulations Carly Williams on the completion of her 10th Marathon at the Gold Coast Marathon on Sunday in sunny warm Queensland. Her preparation this time around was not ideal with a battle with illness only a month out almost derailing the race. but with adequate rest and recovery and a gradual build back she was all smiles at the finish line and now hopefully has her feet up for a few days enjoying the sunshine before coming back to focus on winter training in Melbourne. Well done Carly 🙂
WIND TRAINER TEST SET
Great work from those who came along to our wind trainer test set last week. There were some great number being achieved and chatting with athletes after many had improved on the last time. Lets look forward to more improvements for the next one in 5 weeks. If training with power get your numbers into Golden Cheetah to track and calculate your ftp. If with heart rate use Tri Alliance HR Zones – Wind Trainer Test xl with your max heart rate from the 20min set and your average resting hr to calculate your training zones. A higher hr at the same perceived effort level is a sign of fitness improvement alongside a higher average over the set. Also have a look at cadence and speed if you had these to see how consistent you were over the 20mins or if there were peaks and troughs. Chat with your coach if you have any questions.
THAILAND CAMP – ONLY 4 SPOTS LEFT!
With more booking coming in over the past couple of weeks and more getting flights and deposits sorted we have a limited number of spots 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 camp click here
WINTER CLOTHING – SALE
With the cold hitting recently 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 LAST WEEK
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].
Rides this weekend rotate back around to the Dandenongs with a couple of options for the hill climbers. For info and times on all 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. NEW BIKE DAY – GIANT SOUTH YARRA
We have seen quite a few guys with new bikes rolling out on rides recently and it’s this time of year that quite a few new models are hitting the shop floor. If you were thinking of getting some new wheels or gear then head down to Giant South Yarra and have a chat with the guys in there. Craig, Kenney and the team will be able to help you out and get you rolling. As well as new models they will also have a good range from last year and maybe you can grab a bargain. Don’t forget that your Tri-Alliance membership gets you a 20% discount off not already reduced items so take your card in when you go.
http://www.giantsthyarra.com.au/en-AU/
For a review of the latest TCR Disc road bike check out this link – hopefully coming to Aus very soon.
3.THAILAND TRAINING CAMP – ONLY 4 SPOTS 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.
For those who came to the Lorne camp and got a sneak peak at the new range of runners you are now able to get many of them in our partner store Sole Motive in the CBD. With your Tri-Alliance discount of 20% Mark and the crew will be able to fit you up with the latest and greatest shoes on the market. Take your old runners in and be ready for a run on the treadmill as they take video analysis of you running to work out the optimum shoe for you.
For a full list of the range check out the Mizuno Running Australia website here which gives all current models and colours. Sole Motive can order for you so if they haven’t got the matching colour you are after just say and they get it in.
New in are the following: Wave Paradox 3 for your longer runs with more cushioning and a full length wave plate. Wave Inspire 12, the entry level Wave Connect 3, Wave Rider 19 which many currently run in and the Wave Enigma 6 for a very plush run!
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 2nd July – Long Rides
- Intermediate and Advanced Groups will be heading to the Dandenongs along north Road from Elwood with Coach Ollie rolling at 6:30am (100k approx).
- There will also be a ride from Wantirna Mall at 730am to take on the 1 in 20 and over to Montrose (60k) return. Ideal for those who are progressing into the hills.
- Beginners and those returning from injury or racing there will be a ride rolling from Elwood at 630am along Beach Road with Coach Dan.
- 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 10th 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.
