Weekly Transition 13 October 2011

Word from the coaches….
What a great weekend for the Melbourne Marathon and all of our athletes did a super effort in the Full, and Half Marathon, 10km and 5km events. We have around 50 athletes over all distances, and from all reports around 95% of athletes secured themselves PB’s OR raced at a new distance for the first time. So great work!

A couple of athletes we had running that most of you would be un aware of are two correspondence athletes we trained up to their first marathons. Both had a couple of niggles leading into the race (don’t we all!) but come race day everything came together and they did amazing efforts.

Steve Garnham -a farmer from Nyora in South Gippsland who managed to juggle his marathon training around looking after his cows and pulled out a 3hrs 34min – what a great feat for your first marathon! Well done Steve!

Stuart Wood – lives in the Bacchus Marsh area and has to contend with hills everywhere he runs and rides!  Stuart managed to surprise himself and come away with a 4hrs 6min marathon. Steve said after his race “Thanks for all your help,  I  wouldn’t have achieved this result and enjoyed myself so much if it wasn’t for you and Ollie, this really is a great club and you should all be very proud of yourselves!”

We can safely say now, that Tri Alliance is ready for the Triathlon Season! Click here to hear more on athlete achievements and leading into the first triathlon of the season.

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Welcome to our newest athletes!
Tri Alliance has had a great intake of new athletes in the past month leading into the the racing season, and we welcome everyone who has started with us recently. It’s great to see you all so enthusiastic and embracing the training and coaching provided. We look forward to seeing you all out racing very soon!
Shane Buntman | William Pullin | Jane Foley | Amie Frydenberg | David Inglis | Peter Henrichsen | David Barton (welcome back!) | Cameron Ellis | Renae Baird | Morne Maritz | Steve Akins | Matthew Clare.

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Welcome to our Summer TRY-the-TRI’s
This week we have a large number of beginner athletes starting with us, including our first group of Summer Try-the-Tri’s leading into the first race of the Gatorade & Active Feet Series on 20 November.So welcome to our 13 new participants – we know you’ll have a great 6 weeks with us!
Shari Lofthouse | Sophie Thompson | Aaron Gaudron | Paul Adams | Alastair Earles | Elise Morris | Reuben Wilkes | Claire Manley | Matthew Buck | Andrea Harvey | Sean Helmot | Jo Stavrou | Renae Villani.

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Congraulations!
For those who haven’t hear as yet, we have a couple of people in the squad who will be expanding their family to 3 in the new year!
Congraulations to Coach Darren and his wife Kylie who are expecting their first child next year and to newly married Claire Furyk ( Gifford) and his hubby Jeremy who are also expecting their first child next year. Congratulations to you both and best of luck to the two girls during their pregnancies!

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Falls Creek Training Camp – January 2012
Give your training a mid-season boost by attending our Summer Altitude Training Camp. Ideal for those who are racing long course events during February – June including the Falls Creek Australian Long Course Championships, Ironman Melbourne, New Zealand, Port Macquarie and more! Use this camp for course familiarisation for those racing the Falls Creek Triathlon on 11 February and gain a performance edge for other long course races by training at altitude.
You don’t want to miss out on the opportunity to train and learn from experienced Ironman coaches and experts in the industry of training at altitude. CLICK HERE to read more and to secure your place.

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Have you always wanted to wear the Green and Gold for Australia?

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Well, perhaps it’s not as hard as you think! As the new triathlon season gets closer, why not plan your race calendar with the ultimate aim of representing Australia in our Age Group team for the ITU World Championships next year?

As an annual member of Triathlon Australia, you can do this by participating and winning points in races in our National Qualifying Series. There are 8 races, spread around the country in each of the Sprint, Olympic, Long Distance and Duathlon Qualifying Series.  Why not travel to some great places in Australia to accumulate your points?

Points are awarded for competitors who finish in the top 25 of each race. Your best three races are added up to determine your final point score at the end of the Series. The top 20 series pointscorers in each age group are then offered the opportunity to wear a green and gold racing suit at World Championships.

CLICK HERE to find out what races are part of the duathlon, Sprint, Olympic and Long Course World Championship Qualifiers.

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Busselton Half Ironman – Entries Opening!
if you are a Triathlon Australia member, entries open to you next Wednesday 19th October at 10.00am WST (so 1pm here in Victoria). If you are not a member (maybe you want to think about joining!) or entries open for you on Thursday 20th Ocotber at 10am WTS (1pm here in Victoria). So make sure you are glued to your computers if you want to gain entry into next years race being held on Saturday 5th May 2012. CLICK HERE to read more about the race.

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FREE Public Lecture – Sports Nutrition, from guesswork to expertise
Sports Dietitians Australia is hosting a free public lecture on THIS Friday 14 October (from 6.30pm) at Federation Square.

It will be an entertaining insight into sports nutrition in Australia, as well as a great opportunity for the public to have their sports nutrition questions answered by Australia’s top sports dietitians (eg. Louise Burke, head of AIS Sports Nutrition Dept)
Venue: BMW Edge Auditorium, Federation Square, Melbourne
When: Friday 14 October 2011 — 6.30pm – 8.00pm

CLICK HERE to read more (NO RSVP’s required, just turn up!)

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TONIGHT’S COMBO SESSION AT ELWOOD!
Tonight in the second session of our Summer training timetable – being at Elwood Lifesaving Club, Elwood Beach. Session starts at 6.00pm, but if you can’t get there on time – don’t stress! You do not need to let coaches know you are going to be late, simply get there when you can and join in the session. Please ensure though that you approach your relevant coach when you arrive to have your ID card scanned and they can let you know what to do to get started.

Beginners / Short Course: You will need all your swim, bike and run gear. Session will involve solid bike/run combo’s from your windtrainer – so if you have a windtrainer, bring it along! If you don’t, you can hire one of ours for $5 – however we only have 20 available, so first in best dressed! Session will conclude with an open water swim and familiarisation from around 7.15pm.

Long Course: Bring all swim, bike and run gear. Session involves a solid windtrainer session (easier if you are still recovering from the Half/Full Marathon) and an open water swim to finish. If you are not a confident swimmer in the open water, feel free to join the short course group for the swim to help with your open water skills.

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TRAINING THIS WEEKEND

SATURDAY – RACE SIMULATIONS
This Saturday marks only 2 weeks until Noosa, 4 weeks to Shepparton Half IM, 5 weeks until the first Gatorade and 7 weeks until Busselton. So the season is coming up VERY quickly! In preparation, we are holding race simulation sessions to you can practise training under close to race conditions. Please ensure you read ALL the details below to ensure you are at the right session, at the right time and know what you are to complete.

It is important to remember, that even though these are ‘race’ simulations, it is super important that ALL athletes obesy ALL road rules. We do not want to hear of ANY athletes not stopping at lights, failing to signal etc. Safety is paramount. So please take this into consideration. You are not racing against others, the idea is to prep for your race, practise nutrition and have a solid training session. We are not concerned with who comes first or last.

Gear – bring all your race gear. Practise using what you are planning to race with including racing attire, TT bikes, slip stream bottles, and if you must – race wheels. Bring along yuor essentials such as baby powder, baby oil, vasaline, towel etc for transitions also.
Nutrition – ensure you bring along all your race day nutrition. A guide includes:
A gel before you start, 1-2 gels on the bike (distance dependant), 1-2 gels on the run (distance dependant), hydration on the bike etc. PRACTISE makes PERFECT so use this as a chance to practise EVERYTHING!

TIMES AND DETAILS:
Elwood Lifesaving Club, Elwood Beach
6.30am arrive – grab gear out of your car and set up in transition area
6.45am briefing – ensure you have all your gear out of your cars BEFORE 6.45am.
7.00am set up & warm up – get your transition areas ready and into your wetsuits, swim start warm-up
7.20am start – there will be a couple of wave starts depending on numbers of athletes.
9.30am – Bike maintenance and tyre changing workshop. Feel free to join in!
11.00am – Long Course Work Shop (those on our Long Course Program only, read below for more)

SPRINT DISTANCE
500m swim | 25km ride (black rock return) | 3km run (footbridges)

OLYMPIC DISTANCE
2 x 500m swim | 25km ride (black rock return) | 7km run (sea baths)

HALF | FULL IRONMAN
3 x 500m swim | 42km ride (mordialloc return) | 10km run
(alternative own Long ride or long run as per your programs)
Followed by Long Course Workshop starting at 11.00am. CLICK HERE to read more. RSVP’s must be sent to Sarah

BEGINNERS
We have a beginner session starting at 9.30-11.00am this Saturday. This will be included with our Try-the-Tri Program and Coaching Clinic.
What you will learn: Bike Maintenance – Checking of your equipment including bike roadworthy testing and learn how to change a tyre.
Bike Handling Skills – Basic bike handling skills and learn how to ‘mount’ and ‘dismount’ your bike. Open water – introduction to open water
What to bring: All your gear. Bike, helmet, runners, bike shoes (if you have them), Tyre changing equipment (tyre levers and pump). Bring along your bathers (and wetsuit) and a towel if you want to test out the water a good way to decide if a wetsuit is necessary for you!
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LONG COURSE RACE SIMULATION & WORKSHOP
Ensure you are prepared for your Long Course | Ironman racing with our Race Simulation & Long Course Racing Work Shop!

With a large number of Tri Alliance athletes racing Long Course | Ironman Distance races this year, Tri Alliance is providing our Long Course Athletes with the tools and information you need to ensure you are prepared! This day will cover areas of Long Course / Ironman Racing including race preparation, nutrition and hydration, race simulation plus more!

So if you are racing Long Course / Ironman this year you DO NOT want to miss this day! CLICK HERE to read more. RSVP’s must be sent to Sarah

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SUNDAY
This Sunday is Around the Bay in a Day. So there are going to be a LOT of riders out on the road. We will be starting our rides early and headnig down towards Frankston.
All rides will leave from Elwood Lifesaving Club.
It will be super important for our groups to stay together and not allow other riders to ‘join’ our group. This can be dangerous as they are unaware of our protocols and training and we are unaware of what type of riders they are. So if you get any random riders within the group, politely ask if they are able to allow our training group to reform and if they can move to the back of the pack. To help with this, it will be important for as many of our athletes to wear their Tri Alliance Cycling kits. This helps keep the groups together.

Group 1 – Ironman Athletes (Busselton / Florida)
Ride briefing 6.25AM, rolling out at 6.30AM.
170km – Beach Road > Safety Beach > Port Melbourne > Mordialloc Return to Elwood. Coach Ollie
Starting at Elwood Lifesaving Club, heading to Safety Beach and back to Port Melbourne and turning back and heading back to Mordialloc and back to Elwood.
Group 2 – Strong Half Ironman (Shepparton / Canberra & New Zealand IM)
Ride briefing 6.25AM, rolling out at 6.30AM.
130km Beach Road > Safety Beach Return. Coach Sarah
Starting at Elwood Lifesaving Club, heading to Safety Beach and back to Elwood.
Group 3 – New Half Ironman, Olympic Distance.
Ride briefing 6.40AM, rolling out at 6.45AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
100km Beach Road > Mornington Return Coach Emma
Starting at Elwood Lifesaving Club, heading to Mornington and back to Elwood.
Group 5 – Sprint & Beginner riders
Ride briefing 6.55AM, Rolloing out at 7.00AM
Leaving from Elwood Lifesaving Club.
50-70km Beach Road > Port Melbourne > Mordialloc (optional turnaround 50km) > Station Street > Return

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SUPER WETSUIT & BIKE SPECIALS FROM CBD CYCLES!
Our partners CBD Cycles have some fantastic specials at the moment on wetsuits AND Giant bikes (or if you are keen Cervelo!)

So if you are in the market for a new wetsuit or new bike CLICK HERE to find out more!!!

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HANRESS YOUR MIND, IMPROVE YOUR PERFORMANCE
When harnessed, the mind is an extremely powerful tool and the power it can have over the body can be extrodinary. We have all watched clips of althetes continuing in a race when their body has just about shut down. Of athletes going above and beyond what their bodies are capable of simply by focussing their mind. The ‘never give up’ is not giving up when your body has had enough, but never giving up when your mind wants to.

Tri Alliance is excited to align with The Performance and Sport Psychology Clinic (PSPC) to assist athletes inmprove their performance and help achive their goals. “We have met personally with Daniel and Dane from PSPC and we believe they are the right fit for our squad and athletes, bringnig a professional and different approach to Sports Psychology” Head Coach Ollie Allan said of the relationship formed between Tri Allaince and PSPC.
Click here to read more…

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BEGINNER TRIATHLON TRAINING CAMP!
We are currently investigating the option of a Beginner Triathlon TRaining Camp from Friday 6-Sunday8 January 2012 (sae weekend as Falls Creek Altitude Training Camp) to cater for our beginner athletes and those new to triathlon.

The focus of the camp will be fun/social training while learning HEAPS about triathlon! You will swim, bike and run over the weekend, while training with other similar athletes and having fun while doing so! Location will be approx 1 hour from Melbourne – so you could head down after work on the Friday and easily drive back Sunday.
If you are interested in this weekend – please express your interest to [email protected] so further details can be confirmed and provided.

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Special Race Discount for Tri Alliance Athletes
As part of our Major Sponsorship with SuperSprint, all Tri Alliance athletes can receive $30 off the Gatorade & Active Feet Triathlon Series Entry, or $5 off individal entries! This is a benefit offered exclusively to Tri Alliance athletes and we are excited to be able to pass this onto our athletes.
So if you have been holding off entering, make sure you get onto it now! Email [email protected] for your unique discount code. When requesting, we need to know if you are a Tri Vic member and what race/s you are entering. Please request the discount code only when you are ready to enter!

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Nooas Multi-Sports Festival
We are gathering a list of names and phone numbers of athletes who are attending the Noosa Multi-Sports Festival. So if you are heading up, please email your mobile number, and the days you are in Noosa to: [email protected].  We will be holding training sessions and race reconnaissance from Wednesday before the race PLUS we will have an after party on Sunday, and Melbourne Cup Day celebrations for those still up there on Tuesday. So mak sure you send through your mobile, what days you are in Noosa, and whether you are attending the after party and/or Melbourne Cup Day celebrations so we can ensure we know who and how many are racing and we can contact you while in Noosa.

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Time to look at getting your TT bike ‘Retuled’!
(2-3 week wait – so book in now in time for the racing season!)
If you have checked out October’s training timetable you will notice we are heading back out onto the flat (Beach Road). So that means the TT bike can come out of hibernation! If you use your roadie to race, then it’s time to get that into TT position next month, drag the tri bars back out and get your position set up. So over the next 2 weeks it’s time to book in for your bike to be RETULED. Retul bike fit can help you Improve pedal efficiency, power output and avoid injuries. Contact us to make an appointment

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TRI ALLIANCE TRADING POST

Thule Bike rack
Brand new never used, already assembled fits Holden Astra or similar
Purchased at $525.00 sale price $400.

Triple Bike rack 
For sale $80

Zoot race shoes 
US ladies 9 – $50 never worn.

Contact Sandii Douglass if you are interested in any of the above gear
Sandii Douglas: [email protected]
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Orca Wetsuit
“Orca Equip wet suit Male Size 9. Barely used wetsuit, as good as new. It is a perfect for those cold swims in the bay!  Orca Equip wetsuit describes all the important  features.
Price: $175

If interested contact Paddy at [email protected]