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WEEKLY TRANSITION 21st DECEMBER 2016 – SWIM, BIKE, RUN, READ
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1. WORD FROM THE COACHES

The final newsletter of the year starts with another week of Hell! But this year it seems at least in the beginning Hell froze over with arm warmers, booties, scull caps and multiple layers being needed – never-mind the monsoon that came down on the morning of day 4. That being said our athletes have embraced the ethos and culture behind what is a solid training spike and quality time to spend with your training buddies. It is great to see so many new faces taking on the week with gusto and many a first timers down to the hallowed Mordi and even Frankston and further. There have been crew heading out pre the 6am start time to get their training in before work and others training across the bay in different locations as time and schedules permit.

With a better second half of the week being forecast do still please remember that you should be challenging yourself but not over extending. Yes give yourself that extra nudge but don’t train through pain and injuries. If you have any questions or concerns about how you are going grab a coach or shoot us a message.

And keep the posts, comments, photos and gentle jibes coming on the FB group 🙂

BARE FOOT BOWLS

Many thanks to everyone who came and helped us celebrate Christmas at our Party on Sunday afternoon. The food was good, the company great and the bowling at times (extra)ordinary. It means a lot to see many of our athletes letting off some steam and having a social event following what has been a stellar 2016. We wish everyone of our members, their friends and families a very Merry Christmas and a Happy New Year. Roll on 2017.

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2. TIMETABLE UPDATES

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HELL WEEKS CONTINUES UNTIL THIS SATURDAY 24th – ELWOOD 6AM!

Please check the timetable for December and early January as there are a number of changes within the festive holiday period.

PLEASE NOTE THAT THE TA OFFICE IS CLOSED UNTIL TUESDAY 3RD JANUARY BUT IF YOU HAVE AN URGENT MATTER PLEASE CONTACT EITHER OLLIE OR SCOTT.

SWIM

  • Athletes attending St Michaels this continues this week with the final session on Wednesday the 21st. Sessions will resume on Monday 9th Jan.
  • The first 2017 session back at MSAC is Wednesday 4th January 545am – outdoor 50m pool.

BIKE

  • HELL WEEK – 6am ELWOOD – EVERYDAY

RUN/OW SWIM

  • SEE HELL WEEK INFO – After your bike or 6pm weekday evenings at Elwood. Or post and arrange buddies.

3. A WORD FROM AM-BASSADOR

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So I know it’s tradition for the Ambassadors to do a little run down of how their race went. But I thought I would go a bit different and give a glimpse into my journey leading up to the 70.3

Yes, social media can make it come across like training and the actual race day is a whole lot easier, fun, festive, smiles and look as if we are natural elite triathletes, but let me assure you the amount of self-doubt, massive fears, anxiety, hissy fits, fomo, pains in areas you didn’t even know existed and close-to-the-wet-season’s worth of tears is what also happens!!!

This is by no means a story to scare anyone off on making that giant leap to upgrade their distance, it is more of what I hope is a comfort to those like me that were wondering if they are the only ones that feel like the impossible is in front of them. I can’t vouch for every person having the same fears and feelings in the same exact ways, but this is a little of my story.

When I made the decision to start training for the half ironman I had only done 3 seasons of Gatorade. First season was the Active Feet (mini), second was Sprint and third I added in the Olympic distance.

I’m by no means the fittest, skinniest, fastest most athletic triathlete in the world so I knew it was going to be a bloody hard road ahead.

First fears that crept in was how the f*@k am I going to actually finish this thing? How am I going to get enough training in?  How am I going to get faster, quicker, stronger and fitter? How am I going to drop a few kgs so I don’t look like a bloated cow that drinks far too much beer? S#*t, what food do I eat now? Do I need new gear and clothing? How expensive is all of this stuff? Then there was the issue of explaining to my closest friends that I’m not going to be around for as many social events, I can’t give you exact dates for catch ups and no I can’t go out and get s@#t faced with you every weekend. Then actually explaining to people that I’m not running the whole thing, there are 2 other parts to it.

Now I can’t run for s*&t (I’m not just saying that, I really can’t!), I knew this was my biggest demon. So I made myself go way out of my comfort zone and go to every stupid running session. I was constantly last in 99% of every single session.  Yes I got down, yes I got angry, yes I cried (a lot), and yes I was extremely jealous and wanted to punch every person in the face that lapped me (in the most loving way!)  It took a few months to get over this, but then I actually starting keeping a record of my own times when  I ran so I could keep beating myself , and used that to carry on without cracking it as many times.

Riding in the rain 80% of the time for 120km on Beach Road was not fun. It was s*&t. You have no choice but to ride every Saturday even if it’s wet, cold, raining and with headwinds. I got cold sores every two weeks on average and crusty dry skin all around my nose from blowing it. You betcha every time I was back down to 12kph in a headwind with snot running down my nose, not feeling my feet or hands while crying, I wondered why the f*&k people do this. Also knowing that even if you turned around half way you were still going to have to set up the windtrainer and finish it off in the lounge room didn’t make it easier!! There isn’t much that makes you feel good about it, but knowing it’s for the end goal, and that was a reason I got through it. This selfies at Franga are mostly fake smiles!

Major FOMO (fear of missing out) of not being able to go out as much was difficult. Yes you can still go out and not drink – but let’s face it, it can really suck when everyone else is on a completely different level of festiveness than you. Having eye rolls from people because you tell them you have training in the morning, having people say “just have one”, or “what’s happened to you, you used to be fun”. It had a bit of an effect on me. I had to actually sit people down and explain how important this half ironman was for me so I they could understand it a bit more. And everyone knows how much I love a festive beer, red, bubble or whatever it is, so this was a really hard to give the stuff up and have my mates be cool with that too. This was also a massive eye opener to see who stood by me and who kinda disappeared a bit.

From this part I came out the other end a hugely stronger person in being able to say no. In my own words –“old school Ams is still allowed to come out occasionally, but I kinda like new school Ams a bit more now.”

Then you get people saying you can go a bit faster if you lose a bit of weight. Well I aint no supermodel! Life eating and drinking choices were hard. Yeah I still ate s*@t, who can eat like Kate Moss for 7 months – not me! But I did learn that when you push yourself to do crazy training hours you really do need to eat proper, otherwise your body just can’t keep going.  My body did automatically lose weight, but I was so hell bent on reaching a weight goal that it took over what I should have been eating, to what I was eating.   Massive lesson learnt there too. No, I still didn’t get my weight goal, sure I care a bit, but I’m still 8kg skinner than I was 7 months ago!

I had my feet peel with blood and blisters a million times over, a hip that was inflamed most of the time and got leg cramps in nearly every swim sesh.

I cried and chucked my goggles at swim sessions.  I cried and refused to run at run sessions.  I cracked it and turned around on ride sessions.

I changed my phone screen to “pain is temporary, quitting last forever”. So whenever I was having a big sook about life or having a bit of an ache I forced myself up at 4:50am 5-6 times a week.

I learnt more about myself over the last 7 months than I ever thought I would. Yeah I would change things. The first time you do anything it’s scary as f@#k, but after you think back, and go wow that wasn’t that bad was it. I reckon I will definitely do another one coz there are so many things I would change for the better, both mentally and physically.

I didn’t need to be the best, fittest, fastest strongest, skinniest elite triathlete to be happy. I just need to keep beating my own times, fears and goals. It probably took way too long to get that in my head to enjoy the whole process as much as I should have. Once I got it, it was like a weight had been lifted off my shoulders and the anxiety and anger at myself for not being as good as I thought I should be stopped.

So if you are thinking about moving up to either a Sprint, Olympic, Half or Full distance – just do it.

F@#k if I can, anyone can!!!

Am-Bassador

xx

4. GATORADE RACE 2 – 8 JAN 2017 – ST KILDA

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Don’t forget that just around the corner is race 2 of the Gatorade Series. Two weeks on Sunday we’ll be heading back to St Kilda to see who can get closer to the top, beat their mate or better themselves.

Paying annual Tri-Alliance members receive a great 20% discount on race entries so when selecting your club ensure you enter “Tri-Alliance” and see coach Scott as the admin of the club. Any other admin or spelling of the club and you won’t get your discount applied at checkout.

We want to see as many of you as possible racing so get those entries in via the below link.

Events are Carmens Kids Tri, Active Tri, Sprint, Olympic and Aquabike

5. FREE TRY THE TRI – STARTS 7th JAN 2017

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Our next Try the Tri program begins at St Kilda on Saturday January the 7th with training now being offered for FREE. This course sets first timers up for the race on Sunday 5th February at Elwood (GTS3).

And to get even more from your experience we have negotiated discounted race entries for the Sprint ($60) and Active Tri ($40) distances* for those who signup and regularly attend sessions.

We are also offering the final program free with the same offering starting on Saturday 4th February leading into races 4 & 5 of the Gatorade Series at Portarlington and St Kilda.

Please share the below link to friends and family and get them onboard for this great offer and to be part of our amazing family.

http://vic.tri-alliance.com.au/triathlon-training-options/beginner-try-the-tri/

6. BODY COMPOSITION STUDY (TOTAL BODY WATER IN ENDURANCE ATHLETES)

Interested in finding out what body fat you have using the best techniques and machines going? Mr Alan McCubbin at the Department of Nutrition & Dietetics at the Monash University is looking for you!

Study Title: Validation of the use of Bioelectric Impedance Analysis for the measurement of Total Body Water in Endurance Athletes

He is looking to recruit both male and female triathletes/cyclists/MTB’ers, aged 20-45, who are relatively lean and train and race regularly.

The basics of the study are:

  • Participants come into the lab fasted at either 8 or 9.15am, having had a rest day or easy day training the day before. The person doing the DEXA scans is usually available on Thursdays and Fridays so that’s our preferred days, but we have other days available in January. Unfortunately we can’t do weekends.
  • Participants start by providing a urine and saliva sample, to measure the amount of deuterium (a specific type of water) naturally occurring in your body (it’s in all of us, around 0.01% of all water in our body is deuterium)
  • We measure body composition and Total Body Water using Bioelectrical Impedance Analysis (BIA – a fancier version of the body fat scales with the metal footplates)
  • We then do body composition with DEXA – participants get a copy of this and we run through the results and explain it all
  • Participants then drink a small amount of deuterium that we can then trace in urine and saliva after it disperses among the rest of the water in the body
  • One hour later we provide breakfast
  • Two hours after that participants do another saliva sample
  • Two hours after they do another urine sample, then they’re done
  • Participants coming in at 8am will be finished by 2.15pm. Those coming in at 9.15am will be done by 3.30pm
  • While they’re waiting participants can work or study (we will provide free WiFi access). About 4.5 of the 6 hours of the study is spent sitting around doing nothing, so participants can bring in their laptops and work away.
  • Mr Alan McCubbin
  • Department of Nutrition & Dietetics
  • Monash University Phone:
  • 0408 08 99 44
  • email: [email protected]

To view full information on the study follow the below link to download a pdf with further details.

STUDY PDF

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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