WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- ASSISTING RECOVERY THROUGH NUTRITION
- CALL OUT TO THE CHICKS
- MALE CYCLING STUDY
- TRAINING SESSION UPDATES
From all the social media posts you will have gathered that we and the athletes who went on our THAILAND CAMP last week absolutely loved it gaining heaps of knowledge, experience and volume! We are not sorry about the blanket coverage as it was just that good. 🙂
With some athletes covering over 27k in the pool, 500k + on the bike and upwards of 60k running the training spike was large and these athletes will gain the performance rewards in the coming weeks and months once recovered. In addition to the volume, the additional knowledge regarding their own sweat rates, sodium loses, nutritional needs, body composition, body management and maintenance will greatly enhance their training and racing moving forward to goal races and the up-coming season.
Well done all who participated, coached, partnered, mentored, helped, encouraged and made this the best Tri-Alliance camp EVER (and Coach Ollie has be on and managed dozens over the years!).
We are now already making plans and improvements for next years camp(s) – yes we are looking at potentially running 2 and will soon be taking provisional bookings to secure slots.
After learning so much about the Thanyapura training facilities and the local surroundings these camps can only improve. For those who just returned we will be sending out a feedback questionnaire to learn more and what you got from it. If you are keen to get in already drop us an email now as we are pretty sure that we will sell out again.
TIME TRIALS THIS WEEK
This week is time trial week after the FTP bike tests were done last week with Greg. Wednesday’s swims (6am/730pm) will include the 500m TT and Thursday’s run session (at MSAC 6:15pm) will have a 5k/10k TT in it. Turn up well rested and ready to go fast.
DUATHLON RESULTS
Congratulations to all our athletes who took part in Race 2 of the Victorian Duathlon Series in Richmond on Yarra Boulevard on Sunday. A fresh and hard racing morning by all accounts and a good hit out after some serious winter training so far.
Special mentions to Monty Cooper and Michelle Bond who came 3rd and 1st in their categories. Monty was in the top three again after another stellar race backing up his 1st place performance in race 1. Keep up the good work Monty – we look forward to seeing you race the remainder of the season and taking this great form into the Triathlon Season later in the year.
UPCOMING RACE ENTRIES
With the race season getting ever closer be sure to get your motivation set by entering your goal races and setting those dates. Please use the below links to ensure you are registered as a Tri-Alliance Club member and get your 10% discount for the relevant events.
GATORADE TRIATHLON SERIES – ENTRIES NOW OPEN https://www.registernow.com.au/secure/Register.aspx?E=21560&G=38715
CHALLENGE SHEPPARTON – ENTRIES OPEN NOW
https://www.registernow.com.au/secure/Register.aspx?E=19956&G=37930
CHALLENGE MELBOURNE – ENTRIES OPEN NOW https://www.registernow.com.au/secure/Register.aspx?E=21598&G=38654
NOOSA AND BUSSO FACEBOOK GROUPS – PLEASE JOIN IF RACING
Even though we are in the midst of winter, planning and training is already underway for some of the first races in the 2016 season. 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 – https://www.facebook.com/groups/505282309666777/
Noosa – https://www.facebook.com/groups/144904282601330/
We have also had a request for athletes not already racing Noosa but going up and wanting to take part in team. 2 slots available. Email us if interested.
If you are requiring accommodation for Noosa the Tri-Alliance house has 3 single beds spare so please ping us an email at [email protected] if you’d like more information or to snag one of these.
PRE-SEASON CAMP
Our popular pre-season camp is back and after a great camp and awesome reviews from the last 2 years at this location we are are excited to announce that we will be returning to Camp Wayuna in Queenscliff over the 9/10/11th of September.
This camp signifies the commencement of our pre race preparation phase – which incorporates race specific training (bike/run combo). Distances will vary depending on athlete level, what you are training for and when your race goals are. So all levels and race distances are catered for! This is a whole team camp, so all levels are encouraged to attend to gain a final training spike before jumping into our pre season preparation phase.
For Camp info click here and for early bird bookings click here.
TIMETABLE UPDATES
This Saturday morning rides will be in the Dandenongs or on Beach Road – check below for details of the rides.
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. ASSISTING RECOVERY THROUGH NUTRITION
By Ola Luczak, Accredited Sports Dietitian (Lakeside Sports Medicine Centre)
In June I was lucky to present at the Tri-Alliance Lorne camp. I shared a few tips on setting up a good base diet, meal planning and key nutrients that I often see athletes lacking in their training diets. I asked everyone to write down everything they had eaten over a 24 hour period and here were the results of two key points I covered in my presentation.
ADEQUATE PROTEIN INTAKE IMMEDIATELY AFTER MORNING TRAINING
High intensity exercise causes a large breakdown of muscle protein. The building and repair process can take up to 24 hours for a full recovery to occur. With double training days throughout the week, it’s not uncommon for your next training session to be 8-12 hours away. Consuming 15-25g of high quality protein ideally within 30-60 minutes of your morning training will allow muscle repair to begin rapidly. Adding protein into meals and snacks throughout the day thereafter will aid in maximizing recovery before your next training.
- 17 out of 19 athletes ate protein within an hour of their morning training
Great post-training meal ideas containing 15g+ protein and 50g+ carbohydrates:
- Fruit Smoothie (17g Pro, 52g Carb) = 300ml milk, 1 banana, ¼ cup frozen mango, 2 Tbsp oats, 1 Tbsp chia seeds
- Eggs on toast (25g Pro, 53g Carb) = 2 large poached eggs, 2 slices multigrain toast, ½ avocado + 200ml pineapple juice (or piece fruit)
- Muesli (19g Pro, 69g Carb) = ½ cup untoasted muesli with nuts / dried fruit + ½ cup Greek yoghurt + 1 chopped banana + 2 Tbsp flaked almonds
- Snacks on the Go (20g Pro, 60g Carb) = 1 banana, 30g pack Sultanas, 1 Carman’s Gourmet Protein bar + medium latte
- Oat microwave muffin (19g Pro, 58g Carb) = ½ cup oats, 1 small banana + 1 raw egg mashed together, microwave for 1 minute. Add ½ cup Greek yoghurt + ¼ cup berries
OMEGA-3 FATTY ACID INTAKE
Omega-3 fatty acids are one type of fat you don’t want to miss in your diet. This is an essential nutrient that our body cannot make and we need to get from food. During heavy training our muscles undergo trauma and inflammation. Not only has Omega-3 been shown to be beneficial for brain function and heart health, it also helps to reduce inflammation in the body, which in turn can assist recovery. It is best to include a combination of animal and plant based Omega-3s into the diet at least 2-3 times per week.
- 14 out of 22 athletes ate Omega-3 fatty acids on the day they reported
Ways to include Omega-3 into the diet:
- Use oily fish like salmon, sardines or tuna in your main meals at least twice a week is possible. Taste.com has some nice oven-baked crumbed recipes.
- Add calamari or prawns to salads
- Add 30g walnuts as a snack between meals
- Sprinkle 1 Tbsp chia seeds onto oats or cereal in the morning
- Add flax-seed / linseed oil to a salad or smoothie
Are you fairly new to cycling? Do you need a little more confidence and know-how to keep your stead rolling along the roads like a dream?
Then listen up!
It’s time for girls to take over the cranks and we’re teaming up with the crew at Giant Sth Yarra to bring you a bike maintenance session that’s aimed especially for girls.
Why only for girls?? hmmm… we know that sometimes it’s quite intimidating to come to a ride session, where there are loads of peeps with their bikes, just talking bike stuff and mechanic language, and that for some, it’s as plain as Double Dutch! And not to mention the anxiety that bubbles up if you do get a flat and the awkwardness that ensues when chivalrous gentlemen come to the rescue (a.k.a takeover) almost immediately. How the heck are you expected to learn?!?
Well, the point of this session is to encourage girls to come together, learn from the best, share stories, ask questions and get the confidence they need to working on their bikes….by themselves.
The Giant South Yarra team will be:
- Teaching you some general bike stuff that you will find useful when out riding
- Going through bike terminology, taxonomy and anatomy
- Showing you the basic checks and tricks to make your bike run safely and smoothly
- Familiarization of commonly used bike tools and some new ones
- Maintenance of tubes, tyres, brake systems, chains, and more
- Troubleshooting typical problems and how to fix them
- And helping you to know when you can tackle the task head on and when it is appropriate to refer to the experts
There’s nothing like riding a bike in top condition and being self-sufficient on a ride. But it takes a little love and maintenance to keep your ride in peak condition and this night will give you the confidence to do just that!
Wednesday 7th Sept 6.30pm – 7.30pm
Giant South Yarra
1/316-320 Toorak Rd, South Yarra VIC 3141
To register your interest in this bike maintenance workshop, email [email protected]
Please note, we have limited spaces for this session. We want to ensure the girls that are really in need of this confidence/information and eager to learn this stuff get to be there.
Recently a good number of our female athletes took part in a cycling study gaining insight into their VO2 max and power outputs. Now is the time for males as Deakin University (School of Exercise and Nutrition Science) have approached us to take part.
This year, they are undertaking some research investigating the importance of sleep on endurance cycling performance, and are seeking trained cyclists and triathletes for their studies. We think you’d be interested and encourage you to participate and gain some valuable testing and insight into your cycling. Testing will include VO2 max testing, Lactate Threshold testing, Fatigue monitoring, sleep monitoring, as well as laboratory based time trial training.
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.
- Thursday 11th August – MSAC Run TT 6:15pm
- Saturday 13th August – Long Rides
- Advanced to roll from Elwood along North Road with Coach Ollie at 6:30am
- Intermediate to roll from Wantirna Mall with Coach Scott at 7:30am
- All other riders to remain on Beach Road with Coach Greg
- 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 12th August – 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.
