WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- SUFFERFEST
- BICYCLES FOR HUMANITY
- TRAINING ARTICLE – 10 CHARACTERISTICS OF A SUCCESSFUL ATHLETE
- RUNNING GEAR
- TRAINING SESSION UPDATES
Another weekend and another cracking long course event. Geelong 70.3 has a habit of putting on the weather and this year was another to remember. Hot and with some northerly winds made for a tough day at the office for all our guys racing.
But what a set of results. We had some racing the distance for the first time, some coming back for more of the same and some training through for their big one in a few weeks time over in IM NZ.
Congratulations to all who raced: Caroline (3rd), Geoff, Sharon, Pam, Andrew, Sam, David, Andreas, Lisa, Scott, Kurt, Mal, Paul, Michelle. Sorry if we have missed you of.
From the Facebook posts and comments one of the biggest things that gets our guys going and helps them through the hard times is the on-course support. This year there were heaps who made the effort on their day off to get up super early and make it down the coast for the race. The athletes thank you and so do we – our supporters and family that we have at Tri-Alliance are amazing and we look forward to your continued cheering for the rest of the season.
So next up we have the Active Tri this weekend at Mordi followed in 2 weeks by the next installment of the Gatorade Triathlon Series at Elwood. Elwood incorporates the National Sprint Distance Qualifying Race so is sure to be full on and sold out. So make sure you get your entries and check your Tri club as “Tri-Alliance” for your 10% discount.
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.
Challenge Melbourne – TICK
Geelong 70.3 – TICK
What next for long course….SUFFERFEST!
One of Victoria’s most popular long distance triathlons, held in the beautiful Coastal Town of Warrnambool, the ‘Sufferfest Long Course Triathlon’ has a history of being one of the most challenging but beautiful courses. Competitors continue to return to this event for it’s local atmosphere and support and the challenge that is ‘THAT hill’.
“I Love this Race. Sufferfest is now one of my “must do” races every year and I haven’t missed an edition yet!” Andy Wood-rich
Timed perfectly as lead up races such as Port Macquarie/Cairns Ironman and the perfect opportunity to enjoy a late season long distance triathlon in such a beautiful coastal location in Victoria!
The long course event comprises of a 2k swim, a 80k bike followed by a 20k run. There is also Olympic, Sprint and entices too if you are not wanting to go long.
For the short course crew and closer to home a different option is now open. Mornington Peninsula’s newest event will take place on Sunday 3 April 2016 at the outstanding Safety Beach Coastline. The OlyFest will be formatted as a Enduro Format – (ie 750m Swim, 20km Cycle, 5km Run, 750m Swim, 20km Cycle, 5km Run), plus we have included the ever popular SprintFest (750m Swim, 20km Cycle and 5km Run), Enticer Fest and Kids Fest.
To get your entry in follow the links above and for your 10% discount use the coupon code “club” on registrations.
Bicycles For Humanity is a volunteer run, grass roots charity organisation focused on the alleviation of poverty through sustainable transport – in the form of a bike. Every year around 1.5 million bikes are sold across Australia – it is estimated that around half of these will end up unused or abandoned.
We know a bike is a life changing object the world over. In the developing world it is life changing on a different scale. It allows access to health care, education, economic opportunity and wider community. Sustainable transport is a big lever in breaking the poverty cycle – a bike means you can travel twice as far, twice as fast and carry four times the load – this alone is enough to provide a change in circumstance that is profound and lasting but there’s more to this project than just that.
So do you have an old bike that you feel would be better of being used than sitting collecting dust in your garage? If so get online, read more and see how you can help someone out with some new wheels. If you have a bike to give you can drop it to your nearest Bicycle Super Store right across Victoria.
4.TRAINING ARTICLE – 10 CHARACTERISTICS OF SUCCESSFUL ATHLETES
Successful athletes don’t get to the top easily. They work hard, have drive, determination and self belief; take accountability for their actions and know what they want while at the same time having patience. Not an easy thing to do.
How many can you tick off from the below and are you willing to put in the hard yards to become successful whilst being patient (no 10!).
1. Teachable and coachable
You have a Coach for a reason. Put faith in your Coach and be willing to listen and implement. They are a professional at what they do, just like your physio, doctor, nutritionist etc. Athletes that are willing to learn and willing to be coached will gain the biggest benefits from their Coach than those who don’t.
2. Accountability
Have faith in your Coach and those around you who are helping you to achieve, but you must take responsibility and accountability for your own actions, and be willing to make the necessary changes. Your Coach will give you all the tools you need, it is then up to YOU to put them into action.
3. Know what you want
Know your goals and know what it will take to reach them and understand what the underlying drivers of these goals are. Don’t allow someone else to set your goals – as they won’t mean as much to you when the going gets tough.
4. Self motivated and committed
A Coach can teach you the skills and provide you with the tools. It is then your commitment, motivation and determination that will help get you the results you are aiming for. Be prepared to work harder than others for your results. ‘The difference between the impossible and the possible lies in a person’s determination.‘
5. Drive
Winning is not everything, but wanting to win is. You have the internal desire to achieve. Never underestimate the will to win and use it in your training and racing, it will take you a long way. ‘If you want it bad enough then you will do what it takes to achieve your goal’.
6. Aim high
Don’t set goals that are too easily achievable as they will not drive you when you most need them to. Be realistic, but at the same time, lay down the steps (and the foundation) that will help you achieve your ultimate goal and tick off the smaller goals along the way. ’Set goals that seem out of reach, as that way the satisfaction in reaching them is all the more sweet‘…
7. Self belief
Is an amazing attribute. Believe in yourself, even if others may doubt you. It is important to also surround yourself with people that believe in who you are and what you are aiming to achieve.
8. Positive attitude
Goes a long way not only in sport but in life in general. A positive attitude allows you to bounce back from setbacks, rather than dwell on the ‘negatives’. Be willing to accept that not everything will go perfectly to plan – and be prepared to work around it. ‘The struggle you are in today, will give you the strength you need for tomorrow – so don’t give up’.
9. Learn from failure
‘You cannot learn how to cook if someone always cooks for you…’ Same principle applies as an athlete. Don’t be afraid to go outside of your comfort zone, and if you ‘fail’, look at it as one step closer to succeeding. So as long as you are ‘learning’ you are on the track to success – a term we like to call ‘failing to succeed’. ‘Once you have failed to do something, you have two choices – either you can let it discourage you or you can let it motivate you to become better, which will you choose?’
10. Have patience
One of the biggest mistakes athletes can make is not having the patience to achieve their goals. Take a moment to sit back and reflect on where you started. Results that happen overnight won’t last long, so allow patience to be your friend and help push you towards your goals this week, this month, this year… ’Patience is not the ability to wait, but the ability to keep a good attitude while waiting.‘
New design running singlets and tees for both men and women are in and you will have seen crew wearing them out and about. Check out the cool new designs and order below.
Running tees male and female $45
Running singlets male and females $40
New design male cycle jerseys re-stockedtoo so jump online and order away if you have been waiting.
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 11th Feb – Combo & Run – Elwood @6pm (reminder to always bring your wettie to these sessions to get in and practice OW).
- Saturday 13th Feb – Long course ride – Elwood @630am. Check your programs for distances.
- Saturday 13th Feb – Short Course Combo Elwood @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 14th Feb – All athletes (long & short course) Run and Swim – Elwood @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.
Safe & Happy Training
Tri Alliance
