- WORD FROM THE COACHES
- AUTUMN/WINTER TRAINING SESSIONS
- END OF SEASON PARTY!
- LORNE TRAINING CAMP
- DUATHLON SEASON
- TRAINING SESSION UPDATES
1. WORD FROM THE COACHES
Training for the new season has started and athletes who have been at sessions will have noticed a big change in what we are doing now. Technique, technique, technique! This phase is so important to faster racing down the track. For the next couple of months a large portion of session time will be spend on drills and getting your technique right before we add too much strength and endurance work. Wind trainer sessions will focus on pedal efficiency and gaining as much power from your pedal stroke as possible and run sessions will incorporate drills to correct form and ensure running smoothness is maximised. Swim squad coaches will be working with you looking at body positioning, the catch and pull phases of the stroke again ensuring you are as efficient as possible through the water. Athletes have already benefited from video analysis and shorter more targeted training in the past week. Forget speed (apart from in your time trials) at this time of year and work on your technique for greater gains later in the season.
TIME TRIALS
This week will be the first of our time trials for swim and run with Wednesday sessions being the swim and Thursday the run. Next week will see a heart rate/power test on the wind trainer. Please note that Thursdays run session will be at MSAC (615pm) and NOT The Tan. These time trials serve as the bench mark for the beginning of your winter training so we encourage you to get to a session and get your times. As we then progress through towards pre-season we will be re-testing to see how you are going following the blocks of technique and strength. If you have any queries about these time trials please discuss with the coach at the session.
PERSONALISED PROGRAMMING
Over the next month and into the new season we will be offering existing and new athletes the opportunity to take up the option of a personalised training option working very closely with a coach. This can be for any level of athlete who wants a more focused approach to their training or someone who cannot make sessions with the squad. Coaches can tailor programs and sessions specifically for the athlete based on ongoing discussions based on goals, training age, ability and strengths/weaknesses. Discussion on testing and fuel, gear will also fit into the offering. If you are interested in a personalised program drop us an email at [email protected] and keep an eye out for more news.
LORNE CAMP – EARLY BIRD PRICE ENDS THIS FRIDAY 13th May
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.
We done to those Tri-Alliance athletes who ran last night in the Wings for Life World Run whilst being chased by the car! The longest run around the world was 88k! To read more about the race click here.
SESSIONS & MAY TIMETABLE
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. 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.
END OF SEASON PARTY
The End of Season Party is this weekend To purchase last minute tickets and for more info click here. Start planning what to wear as it is not a Lycra clad affair!
REMINDER: We will be having a Team meeting on Thursday the 26th May at Elwood to discuss the season ahead.
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 – 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 last minute tickets right now through this link:
https://www.trybooking.com/Booking/BookingEventSummary.aspx…
We look forward to seeing you there on the night.
Team Tri-Alliance
EARLY BIRD PRICES END THIS FRIDAY SO BOOK ON NOW!
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]
5.VICTORIAN DUATHLON SEASON 2016
If you are still feeling the need to race during the winter then the duathlon season is only a couple of months away. Check out the link here for more details of the Victorian Series. These races will be discussed during the team meeting on the 26th May.
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 12th May – MSAC Run Time Trial @615pm & Essendon run @630pm
- Saturday 14th May – Elwood ride – All groups rolling @630am
- Sunday 15th May – No run sessions – recovery from EOSP!
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
