Weekly Transition #28 21Nov2012

WORD FROM THE COACHES
With the first main Long Course event raced on the weekend, many athletes will have a small break following their A Grade Race and then start their build either into the Gatorade Series or another Long Course event in the new year. And it is important for athletes to not only refresh their bodies – but also their minds during this time. Without the right R&R athletes can risk burn-out and decreases in performances. We have communicated to our Shepparton athletes about their next 2 weeks of recovery training so if you missed this communication please let us know.

So a big congrats and well done to everyone who raced. A great effort by the whole team – including those who made the trip up to support and cheer from the sidelines!

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SHEPPARTON HALF IRONMAN – ‘The Wash-Up’
What another fantastic show the Shepparton Tri Club put on again for the Shepparton Half Ironman. Another great event and a successful Tri Alliance showing. And how good were the wheel bags and GIANT Campbells soup mugs?! Worth the entry fee in themselves. 🙂
The Zoolander has recapped the event in another great report, so make sure you read the Shepparton Wash-up here.
For those who made not have heard, Athlete Anthony Churchward completed his first Half Ironman at the event as well – you can recap his account here. Other first timers may learn from his experience. 🙂
Well done everyone!

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GATORADE RACE 1, STKILDA – THIS WEEKEND!
Our Short Course athletes are geared up for this weekends race 1 of Victoria’s Premier Sprint/Olympic Distance Series – the Gatorade & Active Feet Triathlon Series. The Gatorade Series is extremely popular and we will again have a good showing at the first race with around 80+ racing. And with the Sunday forecast to be a HOT 30deg – we are in for a great morning’s racing. Will also be great to see our Long Course athletes down supporting and paying back the favour from Shepparton.
Good luck to our TRY-theTRI’s
A shout out to our 36 beginners who are completing their TRY-the-TRI Program this week and racing Race 1 of the Gatorade/Active Feet Series. Coach Bernadette has done an awesome job with the group and we can’t wait to see them in action on Sunday!
Have you entered? If not, late entry fee of $10 applies from mid-day today, and online entries close tomorrow. So don’t leave it any longer!
SuperSprint Tri Club Competition – Tri Alliance has been the winner of the SuperSprint Tri Club Competition since it’s inception 2 years ago and we are going for a three-peat this year. To gain points for Tri Alliance, you need to ensure that your SuperSprint Profile has Tri Alliance as your Triathlon Club.
Tri Alliance Race Results – By having Tri Alliance as your Triathlon Club in your SuperSprint Profile – this is also how we collate our our athlete race results spreadsheet. So another reason to ensure you have this updated! You don’t want to miss out on a mention in our results and post race report!

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SATURDAY – PRE RACE TRAINING SESSION:
7.30am, StKilda Catani Gardens. (Sunday’s Race Venue)
Session will include a Pre Race Ride, Run, swim and course familiarisation – including transition walk-through for those new to racing/the venue.
Those not racing, you will have a run/swim session.
Post Training Breakfast:
Join us for a post training breakfast/coffee. You will be able to leave your bags/bikes at the TA TAJ and wonder across. BUT you have been warned – athlete Damien Phelan “misplaced” his bike last year… Check out what happened here. 🙂
Where: Sapore – 5 Fitzroy Street, StKilda. Walking distance from Catani Gardens.
When: 9.30-11am Saturday 24 November

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SUNDAY – RACE DAY:
Coaches will be at the venue before the sun even rises, so make sure you know when transition opens/closes, your wave start times etc. All details will be posted on the SuperSprint website in the next day, so keep an eye out.
Race day Massage: 
Our fantastic partners Lakeside Sports Medicine Centre will again be providing pre and post race massages for athletes racing at the Gatorade Series. So don’t forget to see the team after your race and enjoy a rub down.
Post Race BBQ: 
Don’t forget we will have our traditional post race BBQ following the race, so make sure you hang around afterwards, support the rest of our athletes and enjoy a feed.
Post Race Catch-up/Drinks:
Given the sun will be shining a great opportunity to welcome in the new season and enjoy the sun and a couple of drinks with your fellow athletes.
Where: Republica – StKilda Sea Baths.
When: 3-6pm Sunday 25 November

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OLYMPIC DISTANCE RACING & WORLD QUALIFYING RACES
For those athletes wanting to qualify for the Olympic Distance World Champs next year in London, in the next couple of years OR are simply looking at Olympic Distance races, Tri Alliance will be focusing on the following key Olympic Distance races this Season:

Sandringham Olympic Distance – 3 Feb 2013 (non qualifier)
Geelong Olympic Distance – 10 Feb 2013
Davenport Olympic Distance – 24 Feb 2013
Victor Harbour Olympic Distance – 10 March 2013
Mooloolaba Olympic Distance 17 March 2013
(We are wanting to know who is planning on racing VICTOR HARBOUR as we are looking at a car convoy and shuttle of bikes in the TA VAN, so please email Sarah and let her know)
To read more about the Olympic Distance World Qualifying races click here.

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WINDTRAINER SESSIONS @ MSAC
We have received feedback from both athletes and MSAC about the procedure for entry to our windtrainer session at MSAC on Tuesday Nights. We will be working with MSAC over this week to fine-tune the process to ensure it continues to work for both our athletes and the facility. In the meantime, we would appreciate athletes to raise any concern with the facility to Tri Alliance directly – and not the staff on the door or reception. This allows us to maintain our long standing relationship with MSAC and make any changes as necessary based on the feedback. We appreciate your co-operation on this.

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CHANGE TO SWIM SESSION NEXT MONDAY AT MSAC
Read below – a Shotz Hydration Seminar is happening next Monday Night for our Long Course athletes. Because of this we have made changes to the swim session on Monday Night as below:
6.00pm – Long Course athletes ONLY (inc Hydration Seminar – read below). Please note that Shepparton athletes should be having a day off unless otherwise advised.
7.15pm – Short Course athletes. Please note – those beginner/low intermediate athletes who raced in Gatorade/Active Feet on the Sunday should have the day off. So enjoy the night off! 🙂

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SHOTZ HYDRATION SEMINAR – NEXT MONDAY 26 NOVEMBER

There are many factors that can influence the hydration status of sports people, such as social activities, diet, climate, and activity level. It is important for an athlete to be well hydrated prior to exercise, as dehydration can lead to a decrease in performance and also can increase the risk of heat illness. Research has shown that being dehydrated by a fractional 2% of body weight or greater can have a significant effect on performance. Many athletes do not recognise that sweat loss still occurs when swimming. This amount can be quite substantial especially if the athlete is wearing a wetsuit.

Tri Alliance and Darryl Griffiths from Shotz Sports Nutrition will be running a seminar on fluid loss and hydration during exercise within the swimming pool. Shotz will provide athletes with samples of Hydration Tabs before and after the session and engage on personal levels with athletes when necessary
WHO: Long Course athletes
WHERE:  Melbourne Sports and Aquatic centre (MSAC) Outdoor 50m pool
Schedule
WHEN: Monday 26th November 2012 at Tri Alliance MSAC swimming
session commencing 6:00pm

• 5.30pm arrival and 1st round weigh ins
• 5.45pm‐5.55pm athlete briefing on the testing
• 6.00pm‐7.15pm Swimming session undertaken (program TBC)
• 7.15pm‐7.30pm 2nd athletes weigh in
• 7.30pm‐7.45pm Discussion of results and recommendations

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MIZUNO RUNNING TRIALS @ ELWOOD COMBO SESSION – THURS 29 NOV

Our Fantastic partners Mizuno and Running Fit will be attending next Thursday 29 Nov combo session at Elwood. Trent and Simon from Mizuno and Mark from Running Fit will be providing hands on education and exposing their wealth of knowledge to all TA athletes

After a sensational night at the ambassadors launch last month the boys were blown away by our exceptional squad and are excited about this occasion. This is a fantastic chance to test out the full Mizuno Running shoes range leading into the racing season

Sessions commence at 6pm so if your keen to test out some Mizuno runners on the night please come 10-15mins early

Weather pending, bring down something to put on the BBQ post session and watch the sunset with friends and family! More details will be posted next week.

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FIT HEALTH INSURANCE – $150 CASH BACK!
FIT Health Insurance is a new type of health insurance that’s all about encouraging, supporting and rewarding active Australians – just like you! As a special offer to our partner’s clients (that’s YOU!) and for a limited time when you join FIT Health Insurance, FIT will give you $150 Cash-Back!*
All athletes should have some form of medical insurance so why not look at this fantastic offer FIT insurance is offering for a limited time only! Click here to read more about this fantastic promotion! And enter the promotional code Tri Alliance to access this great promotional deal!
Click here to read more about our association with FIT Health Insurance

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HELL WEEK CHALLENGE!
You may have heard about it, you may have participated, you may have conquered, you may have been beaten, sunburned but at the same time loved it! And this year the Hell Week Challenge is back again!
For those who don’t know, Hell Week has been a tradition over Christmas for a number of years is about completing as much as you can during the week between Christmas and New Year. It does not mean that you have to, sessions are not compulsory and there are a number of people away during this time, but it is a chance to challenge yourself above and beyond what you normal do in a week – and as an added bonus – keep off those dreaded Christmas kilo’s!  It will add a good spike to your training (similar to our training camps) before you have a few days off over New Year and be ready and raring to go in 2013!
Click here to read details from LAST YEAR and stay tuned for full details about this years training coming soon! 

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FALLS CREEK ALTITUDE TRAINING CAMP
We are again looking at holding our Falls Creek Altitude Training Camp the first week of January following the New Year  2-6/7 January.  We are seeking expressions of interest for our 5/6 day altitude camp which will include swim, rides and runs over the some of the most scenic training ground in Victoria! The camp will only go ahead if we have around 15-20 athletes, so if you are keen to attend please email [email protected] with your expression of interest. Cost will be approx $5-600 for the 5-6 days.
This camp is ideal for top intermediate/advanced athletes and long course athletes targeting races in late Feb/March/April. (Not suitable for beginners/low intermediate)
Click here to read about our camp from last year

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SUMMER TRAINING CAMP – QUEENS BIRTHDAY WEEKEND
Last year we held a great summer camp the first weekend in January, with 25 athletes enjoying a 2night/3day camp in Queenscliffe. This year we a planning a Summer Camp over the Australia Day  Long Weekend and are seeking expressions of interest for this camp. Ideal for beginner and intermediate athletes, the camp will have a changed format to last year and will be a key training camp to help you finish off the Season strong while learning from our Coaches.
If you are keen to attend please email [email protected] with your expression of interest.  Cost will be approx $350 for 3 nights.
Click here to read about last years Summer Training Camp

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CHANGES TO TRAINING OPTIONS
Tri Alliance is currently reviewing our programs and training options and has some exciting developments we will be sharing with you in the coming weeks. Our first change to training options is our Social Training Options. Athletes on our Social Program have received communication about the below changes – if you did not receive this communication please email Sarah.
TWO Social Membership Options 

1. Social Program (no swims) – This entitles the athlete to 3 coached sessions per week however EXCLUDES any swim sessions – $27 per week
    CLICK HERE to read full details on what is included in our Social Program.
2. Social Swim Program (inc swims) – This entitles the athlete to attend any 3 coached sessions per week INCLUDING swimming – $37 Per week
   CLICK HERE to read full details on what is included in our Social Swim Program.
   *Anyone attending sessions at MSAC still need to remain an MSAC Club Card to gain access into the pool ($50 annually)

Tri Alliance continues to strive to provide athletes with superior programs, coaching sessions and services and has exciting new developments being launched in the New Year. So stay tuned for these announcements soon!

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THE COACH IS BACK!
After a period of racing overseas, Coach Ollie is now back on deck and firing for the start of the Domestic Triathlon Season. The next 5 weeks (and weekends!) will be solely devoted to athletes as we have race after race coming up starting continuing with the first Race of the Gatorade Seris this weekend then….

Sussans Women’s Fun Run – 2 Dec
Ironman Western Australia – 9 Dec
Canberra Half Ironman – 16 Dec
Gatorade Race 2 – 16 Dec (and TA Xmas Party!)

RETUL BIKE FIT / COACHING CONSULTS: With Ollie back on deck this also means that RETUL Bike Fit will be back in action along with Coaching Consultations so for those who have been waiting to get their new bikes fitted for the season or wanting a one-on-one consultation with Ollie, please contact the office on 9645 2223 to book and arrange a suitable day/time.
“I’m looking forward to getting back amongst our athletes as we prepare for a huge season ahead. It’s going to be awesome!”
So make sure you are checking yourself into sessions, as you just don’t know which session Coach Ollie will turn up to next! 

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TRI ALLIANCE ‘ENTRY LEVEL’ CLOTHING RANGE

We unveiled our ‘Elite Rocket Science’ Race Suit range in Noosa and what an impact it made! We will be doing another order very soon – so stay tuned if you missed the first order.
Unfortunately however, due to circumstances out of our control, our ‘entry level’clothing range will not be delivered until the second race of the Gatorade Series – early December. We are still confident on having the gear in time for Busselton but will confirm with these athletes as the date comes closer. We sincerely apologise for the delay but we know the wait will be worth it! (And be thankful you won’t be forced to wear what Brett did in Noosa!) 

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SAVE THE DATE – TRI ALLIANCE CHRISTAMAS PAR-TAY!
The afternoon of Sunday 16 December will be centre stage for our Christmas party this year and as we put final touches on our planning, make sure you block this afternoon out. (Afternoon of Gatorade Race 2)  It will be family friendly and options to suit the drinkers and non-drinkers. An afternoon you don’t want to miss out on! 

(We apologise again to those who are racing in Canberra – a clash last year also)

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TRAINING THIS WEEKEND

SATURDAY
Short Course: 7.30am pre race session or run/swim for those not racing.
Meet: StKilda Catani Gardens, 7.20am for a 7.30am start. Bring all swim, bike & run gear
*note location change
Post training coffee: 9.30am
Long Course:
Canberra/Busso athletes:
Meet: Elwood Lifesaving Club, 6.10 for a 6.15am roll out. (please not there will be no Coach, so ensure you are on time so the group doesn’t leave without you!)
Shepparton Athletes Coffee & Cake recovery ride:
Meet: in front of Sapore – 5 Fitzroy Street, StKilda.  7.25am for a 7.30am roll out. 2 hour EASY recovery ride, pace ~25-30km/hr focus on spinning the legs.
Post training coffee: 9.30am Sapore – 5 Fitzroy Street, StKilda

SUNDAY
Gatorade & Active Feet, Race 1 StKilda Catani Gardens.
NO coached sessions in Melbourne, follow own program for sessions/distances or come along to the Gatorade/Active Feet Race at Catani Gardens and cheer on your fellow athletes!

Post Race Catch-up/Drinks:
Given the sun will be shining a great opportunity to welcome in the new season and enjoy the sun and a couple of drinks with your fellow athletes.
Where: Republica – StKilda Sea Baths.
When: 3-6pm Sunday 25 November
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UPCOMING RACES:

Long Course
9 Dec – Ironman Western Australia – Busselton
9 Dec – Taupo NZ Half Ironman
16 Dec – Canberra Half Ironman
20 Jan – Auckland Half Ironman Asia Pacific Championships

Short Course
25 Nov – Gatorade Race 1, St Kilda
16 Dec – Gatorade Race 2, Elwood