1. WORD FROM THE COACHES

CHALLENGE SHEPPARTON

Victorian weather again played a role in our weekend of Triathlon with a bit of everything coming down on our guys across the state. And it was race day for those racing up North that had to deal with most of it. With rain, wind and far lower temperatures than normal it was a tough and even more Challenging race than it’s name suggests. At least there was no big chop and waves in the lake for the 1.9k swim!

Our guys dug in and put in some great displays with the day’s performance going to Michelle Leason in her debut of the half distance. With a time of 4:48 she stormed to the top step of the podium in her age group. Michelle has been going great recently in training and we are very proud of her effort, dedication and then race execution getting the result she deserved. Our Busso Boys (Malachy, Andreas and Andy) also had a good hit out in preparation and are tracking well for their full in a few weeks time. Dan Weekes topped our times with a 4:33 continuing his form building towards Ballarat in December. Congratulations also to the rest of the crew racing – Trea, Mark, Evan, Darren (first half), Maddy (first half), Nola and Juliet. We hope you are recovering well and have warmed up and dried out since Sunday.

BUSY BUSY BUSY

With another key race completed there are even more just around the corner. Every week between now and mid January there is an event going on so remind yourself of your goals, give your fellow athletes support and focus going forward. If you need to chat with a coach drop them a note. Short course athletes and their programs peak for the new year so it’s still head down for now.

• 20th Nov – Mount Martha Sufferfest
• 20th Nov – City2Sea Melbourne
• 27th Nov – Gatorade Race 1
• 4th Dec – IM WA Busselton
• 11 Dec – IM 70.3 Ballarat
• 17 Dec – Hell Week
• 27 Dec – Falls Creek Camp – OPEN TO ALL (read more below)
• 8 Jan – Gatorade Race 2

NOOSA 2017

We hope to see newcomers and repeat offenders next year when the 35^th Noosa Tri takes place on Sunday 5^th of November 2017. General entries open this Thursday on the 17th so get it in your diary and make sure you secure your spot.

TESTIMONIALS

We’d love to hear from you and be able to share your experiences and thoughts with potential, new and existing athletes. With our new web site approaching release in the new year and the season building well please spend a few moments to pen a review on our Facebook page – link here.

2. TRI-ALLIANCE AMBASSADORS 2016/17

It’s that time of year when we are looking out for and thinking who will be our new male and female ambassadors for the new season. Last season Ian Clark and Pam Tunas did us proud upholding the Tri-Alliance way with their training, racing, great attitude towards their fellow athletes and being attentive and consistent showing what can be done if you put your mind to it. Ian completed his first 70.3 race at Cairns and Pam again took on Challenge Melbourne in addition to local races with her then being awarded the John Cornish scholarship too. Awesome work guys and thanks for being our ambassadors – some big shoes to fill.

If you are interested or know someone deserving of being one of or next ambassadors then drop us an email at [email protected] with your nomination. Applications should include why you or the person being nominated fits the role and what you/they would bring to it. Also include your race goals (or those of the nominee if known) and what your greatest Triathlon achievement has been – this doesn’t have to be a specific result.

This is a chance for a male and female athlete to share their experience, support and encouragement with fellow team mates. In return, Tri Alliance and our partners Giant South Yarra, Mizuno Running and Orca provide product and support to assist our ambassadors with their own training and racing goals

For more on the program read here and past ambassadors read here.

Nominations need to be in by Wednesday next week with an announcement set to be made at Elwood Combo on Thursday 24th November.

3. FALLS CREEK CAMP – OPEN TO ALL

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) 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.

4. MOBROS

We have a couple of Mo bros this Movember so check out their motivation and pages and donate to a very worth cause. Also check out the great facial hair!

Andy Woodrich:

“F#(k Cancer”.
Too many people close to me or friends of mine have been affected by this disease and I feel it’s time it was history.
Together we can fight prostate cancer with just one finger… your mouse pointer,

https://au.movember.com/mospace/51667

Daniel Bruckener:

To raise awareness for various men’s health issues and raise funds all while having a bit of fun in the process with friends and colleagues at work – all this despite some minor protest at home since this is the 4th year running that I will look a bit funny for a month 🙂

https://au.movember.com/mospace/11201705

5. NEW TRI ALLIANCE TRISUITS ARE IN!

The Tri Alliance Trisuit for 2016 is now in stock with many having already been raced in – names ablaze on the bum! Get your order in now in time for your next race.

We have opted for the long sleeve suit this year for a number of reasons,

• Sun protection,
• Better aerodynamics with golf ball pattern arms for less drag,
• No rub points under arms.

What makes this suit so good you ask?

• Full length zip with half jersey design.  No Need to take the suit off if doing number ones,
• Option to wear as short only if top half is rolled up and tucked into short,
• Zip pocket with 2 x mesh pockets either side for gels or gel holders,
• Mesh panels for better breathability and cooling
• Form fitting suit that you can wear swim, bike or run with comfort and no restriction.
• Suit weight is under 200g

6. HELL WEEK

Many members look forward to the annual Hell Week and it is only just around the corner….We can confirm that Hell Week will be from the 17th December through to the 24th December. 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. More details will be released nearer the time but get it in your diary.

7. TIMETABLE UPDATES

Race season is here so much more racey sets will be in sessions as well as building runs off the bike and open water swimming. Make sure you check the timetable and ensure you are well prepared.

SWIM

• Mondays at MSAC at 6:15pm with 3 lanes available for all and 2 coaches
• Wednesdays at MSAC at 5:45am with 3 lanes available for all and 2 coaches
• Fridays at MSAC at 5:45am available for all again with 2 coaches.
• St Michaels Swims have returned with sessions on a Monday and Wednesday at 7pm and are focused on our Try the Tri crew.

BIKE

• Thursday morning hotlaps 545am roll for those racing Ballarat or Busso and advanced short course athletes.
• 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’s ride will be rolling from Elwood at 6:30am with various distances accordingly to race and ability.
• Long course riders this will be your long ride with a run off the bike.
• Short course this is your combo set. We will also be starting to practice transitions with racks so T1 and T2 are smooth and fast as possible. Bring everything to this session. This week we will start with a swim.

RUN

• Sunday long runs are now only from Elwood at 7am for all athletes and will also include and open water element. Swim from 7am, run from 8am.

8. BIKE FOR SALE

Ex Giant Pro Deal bike at a great price is available to our athletes. this bike is in great condition having been very well looked after and serviced regularly. Contact us if interested in learning more or taking for a test roll: email [email protected] or by call the office on 03 9645 2223 / 1300 680 874

Giant TCR Advanced 0 2012 – Male Small, Dii2, 10 speed Ultegra – $1900

9. CYCLE STUDY

Coach Scott recently took part in this study and we are looking forward to seeing and sharing the results when they are in. If you are interested in taking part check out the below and email Spencer directly. Some very good insights will be had into your body and metal state when training and racing hard.