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WEEKLY TRANSITION 13th DECEMBER 2016 – SWIM, BIKE, RUN, READ
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1. WORD FROM THE COACHES

What another cracking day of long course racing this time local to home in the Ironman 70.3 Ballarat event. With 8 first timers hitting the course there was plenty of nerves going into it but soon this was replaced with smiles all round as the atmosphere grew an the sun shone. We again had a social media a buzz with updates from the course as each athlete went past giving a high five or thumbs up. A fresh morning in the swim was also geeted with a building wind on the bike course return but made for some fast splits on the way out of town. Great work to everyone for getting down and focussing on the matter in hand and telling the course who was boss. As finishers came in there was much to cheer and celebrate after a long build up and some less than pleasant training sessions – all made worth while with the towel and medal and hugs from your team mates. Celebrations continued into the night and there will be some sore heads and deservedly sore bodies for a few days to come. Make sure when you see one of the below guys over the coming days you say well done – they deserve it.

Hilario 4:19 (4th in AG – first half Ironman)

Kurt 4:49 (25th in AG – big PB day)

Nathan 5:17 (51st in AG – huge effort and result)

Andrew 5:18 (21st in AG – solid hit out)

Jemma 5:28 (10th in AG – first half Ironman)

Jayde 5:31 (6th in AG – first half Ironman)

Ash 5:39 (13th in AG – first half Ironman) – See below for our male ambassadors race report 🙂

Mario 5:41 (29th in AG – first half Ironman)

Sean 5:44 (37th in AG – first half Ironman)

Jacinta 5:47 (15th in AG – PB day)

Damian 5:47 (77th in AG – massive PB on same course)

Liz 5:48 (13th in AG – first half Ironman)

Amy 6:19 (24th in AG – first half Ironman)

Sarah & Elise 6:27 (3rd in Female Teams)

Adam TBC (we know Adam finished, but his timing chip was at home, so no official results…..)

GET YOUR CHRISTMAS PARTY TICKETS NOW!!

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This coming Sunday is the Tri-Alliance Christmas part so please make sure you get your tickets now to be a part of this social and fun afternoon for all.

After the success and fun had last year bare foot bowling we have booked this again however now in St Kilda meaning a more central location.

Date: Sunday 18th September from 3:30pm

$25 will get you bowling and food with drinks being at very reasonable bar prices

While our Ballarat Bandits were racking their bikes and getting race ready on Saturday Nikki Warren was on course and racing her 70.3 in New Zealand around Lake Taupo. Her quote from Nelson Mandela upon finishing of “It always seems impossible until it’s done” is great and shows how hard work does pay off. A solid race and 8th in her age group is detriment to her training and preparation. Well done, have a good recovery and break with friends and family.

 

Nikki

2. HELL WEEK 2016 – STARTS THIS SATURDAY 6AM!

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The Hell Week FB group is swelling in numbers with 60+ now getting involved – make sure you have joined the group for all things hellish and to know what is going on from Saturday morning!

A full 8 days of a ride, run and swim everyday (if you can!). This is a specific training spike replacing normal sessions starting each morning with a ride, a run off the bike followed by an open water swim. Distances are set according to abilities but the key is to see if you can do some everyday – this may be a 40k ride a 2k run and a short swim but that is fine and you’ll be much stronger and ready for the bulk of the season post Christmas. Join the FB grp for all the info and details.

3. ASH PURCELL – AMBASSADOR BALLARAT 70.3 RACE REPORT

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My journey to long course triathlon began many years ago and as we finally drove into Ballarat my heart skipped a beat or two.  Firstly because I was finally about to race a long course event and couldn’t wait for this to start, and secondly because I was a little anxious thinking could I perform when it counted, could I string all three legs and two transitions together, or would I completely bomb out and have to return home with my tail between my legs.  As I finally spotted “The Van” and my team mates these fears completely vanished as I realised everybody was in the same boat.  We all had done all the hard work, after all it was just, as one of the people I really look up to (Andy) put it, it was a fully catered training day.

Loaded with that info here’s how it went:

The swim was a deep water start swimming in lake Wendouree, a freshwater inland lake, having to go from zero to max effort in the space of about 2 seconds is deffinately something to be practiced.  Luckily I did and wasn’t really phased by that.  The swim course was almost an out and back with a bit of a diagonal return at the end.  The thing that did require me to concentrate a bit was the first turning buoy was about 900 meters from the start and a bit hard to see, luckily Ballarat swim course is on the Olympic rowing course and has guide ropes under the water.  Easy done follow the guide rope out to the first buoy turn and almost half way done.  Yippee.  The swim was completely uneventful but extremely enjoyable.  Don’t look too closely at my swim times however.  Exit the water on to T1

T1 was a typical transition that we had practiced a hundred times, just a few more things to remember.  Having to gear up for a 90km bike meant enough nutrition for that distance, socks (sorry Greg), and sunscreen a must.  A quick gel and out onto the bike course.

The bike course was awesome, except for the first few kms which were, as were warned about, very bumpy.  Not much down in aero on these roads.  Out onto the Avenue of honour we were greeted by a very generous tail wind which helped me to reach mid 50kms.  That unfortunately meant a head wind on the way back severely reducing those speeds.  To help get me thru the winds I just kept telling myself it was just another day on Beach road.  There were also some Cold Chisel song coming out of my mouth that helped take my mind off the wind.  I seemed to have some sort of mental edge during this time while others were struggling I was just doing my thing the wind didn’t seem to bother me at all.  Its all good in the hood

T2 another gel rack the bike change my shoes and out lightening fast.

Two legs done what was I worried about just a half marathon to go.  The run course is a three lap run around Lake Wendouree with a bit of a dog leg first just to get the lap distance up to 7km.  My first two laps although not fast by any means consistent.  It was my third lap where my race seemed to slightly unravel.  My IT Band (left) was giving me a bit of curry.  Dialling back the pace a bit for a few ks seems to do the trick.  I was determined not to walk and there was no way I wasn’t going to finish even if I had to drag myself across that line.  A quick bathroom break and I was back out on the course.  I simply could not stomach any more sticky stuff in my gob so my nutrition strategy for the run was the black magic and water over my head at every aid station.  This worked a treat.

Suddenly in the distance I thought I saw a TA race suit, one of the ladies, and I thought I would catch up to encourage her. Suddenly seemingly out of no where my pace increased markedly.  As much to catch up to Liz as to finish as strong as I could muster.  I ran past the TAJ for the final time and down the shute.  This is the most incredible experience and for me was an emotional one.  As soon as I saw my number one fan girl the tears welled up because I knew I had made her super proud of my achievement.

My most special thing about this my first half Ironman was my team mates who made it possible.  They were the ones who made me look good, they were the ones who knew the pain but kept telling me I could do it, they were the ones who consistently trained with me and we have developed a life time bone with one another.  During our build up to this, our first long course distance I would have done whatever it took to protect them and get them to the start line.  Any one who has even the slightest inkling of stepping up to this distance you will not regret it.

The Ballarat Bandits will live on forever in my dearest memories.

4. FALLS CREEK CAMP – OPEN TO ALL

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Our Falls Creek altitude camp is back and even bigger this year spanning the end of December and into January. This 12 day camp open to all athletes is flexible having a daily rate enabling you to manage your busy New Year schedule.

Over summer Falls is the place to go and train with many of Melbourne’s best athletes heading up for a training spike pre the second half of the season. Pro Athlete Levi Maxwell (6th at Challenge Shep and top 10 at IMWA) is locked in and will be at our camp to give you some top tips and training advice.

At $99 per day including accommodation and training this is great value and staying at the Geelong Ski Club lodge gives fantastic access to the surrounding rides and trail runs.

We have only 15 SPOTS AVAILABLE at the lodge so get your spot reserved. For more information and booking go to the Tri Shop below.

5. TIMETABLE UPDATES

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HELL WEEKS STARTS THIS SATURDAY 17th – ELWOOD 6AM!

Please check the timetable for December sessions and coaches as there are a number of changes within the festive holiday period. Athletes on programs also now have access to these so please check them out and ask your coach if you have any queries.

SWIM

  • THIS WEEK w/c 12th December no MSAC swim on Mon 12th or Wed 14th as swim meets are being held so we have open water swims and expect to see everyone in attendance for these important specific sessions.
  • Bring your wettie + fins and paddles
  • 6:15pm – Monday 12th Elwood
  • 6:00am – Wednesday 14th Elwood
  • Friday 16th we have our last MSAC swim session until the new year.
  • Athletes attending St Michaels this continues Mon/Weds at 7pm in December until the final session on Wednesday the 21st. Sessions will resume on Monday 9th Jan.

BIKE

  • Hotlaps 545am Thursday.
  • LAPS SAFETY NOTE: On the subject of our laps session around Albert Park we have been aware of a number of accidents that have happened recently. Keeping off the painted lines especially in the wet is important and even when dry taking corners too fast, too tight and not paying attention can be dangerous. Please be aware, be alert and treat all sections of the circuit with respect. Also be aware of other cyclists and be very vocal when passing or being passed
  • Saturday – HELL WEEK STARTS – 6am ELWOOD

RUN/OW SWIM

  • SEE HELL WEEK INFO

THURSDAY ELWOOD COMBO

  • Your coaches this week will be:
  • Kat – Short course brick
  • Ollie/Greg – Long and short course swim/run set
  • Scott – Try the Tri

6. TT BIKE FOR SALE

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GIANT TRINITY ADVANCED PRO 1 2016 – SMALL – $3900

Ten months old, one careful owner, serviced regularly with less than 1800k on the clock – used for triathlon training and short course racing.

Full Shimano Di2 electronic shifting and brand new Ultegra 36-52T crank-set (changed out when new). No pedals included.

Contact [email protected] for more details and check out more pics at the below link.

7. THANYAPURA CAMP 2017

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After the success of this years camp we are already planning and have dates for 2017 – 28th July to 6th August. A great all abilities camp utilising the excellent facilities of Thanyapura serves as a great boost to your training and also an escape from the Melbourne winter. Interested athletes please contact us at [email protected] for more info and to reserve your spot.

Check out the video below from Head Coach Ollie on why we loved it so much.

8. UPCOMING RACES

RACE DAY SUPPORT – WE WILL BE THERE FOR YOU

For all the following races we will have coaching support with you at the race venue on the day, some days leading up to and where possible race day tents. We are committed to the success and enjoyment of our athletes so want to help in any way we can. Last year Coach Ollie traveled to many races giving last minute tips and confidence boosters to those racing which was greatly received and helped many athletes.

All Gatorade races, plus;
Geelong 70.3, Challenge Melbourne, IM Port Mac/70.3, IM NZ/70.3 and IM Cairns/70.3
KEY RACE FACEBOOK GROUPS
As well as support on race day we have created a number of Facebook groups for some key races so you can hook up and know who else is training for the same event. Banter, training tips, meeting points and social interaction are all welcome!
STATE SERIES CHAMPIONSHIP
Fancy becoming the State Series Champion? Triathlon Victoria has recently released their races and information regards this competition. The Victorian Triathlon State Series is designed to encourage and reward both our affiliated clubs and individual members to race more often and across the variety of multisport disciplines and triathlon distances
Fore more on this, detailing when and where click this link.

GATORADE TRIATHLON SERIES – For Gatorade Races this season you’ll get a 20% discount which for the series equates to an $88 saving! GATORADE TRIATHLON SERIES – ENTRIES NOW OPEN FIRST RACE NOVEMBER 27th

CHALLENGE MELBOURNE ENTRIES OPEN NOW for APRIL 9th 2017 – Get in now and plan your season with the final Victorian domestic long course race of the season.

ACTIVE TRISERIES – More Short Course Racing options available in the SoleMotive Series. ENTRIES OPEN NOW

SUFFERFESTS – More events for the 2016/17 season are being hosted from enticer to half and full distance. Check out this link for more info on all their races.

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Safe and Happy Training

Team Tri-Alliance

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