1. WORD FROM THE COACHES

It only gets busier from here with athletes travelling all over to hit some key race goals. Be sure to give encouragement and wish those racing well as for some the long winter training is about to be rewarded. Our Busso WA crew have reached their peak training loads and are now on taper (though don’t take it too easy…) and our short course guys have been putting in some serious speed work ready for a red-line sprint on Sunday.

Please do come down and support all racing on Sunday at Elwood with the Kids/FunTri and Sprint all taking place from 7am. It has been a long time since April when we last raced a Gatorade so are very much looking forward to this as well as helping our new Try the Tri crew across the line.

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

NOT ALL ABOUT THE TRAINING AND RACING

As the silly season approaches and the shops have already got their decorations in and are playing some festive tunes we have sorted out our Christmas gathering for the squad, their friends and family.

After the success and fun had last year fare foot bowling we are booking this again however this time 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

Tickets will be coming out shortly so ensure you save the date!

2. TRI-ALLIANCE AMBASSADORS 2016/17

Nominations need to be in by tomorrow with an announcement set to be made at our Elwood Combo on Thursday evening (24th).

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

Clarky on his last 12 months:

Wow! What an amazing year it’s been. Has been an absolute privilege to be the 2015/16 Tri-Alliance ambassador and has been an honour to share the role with the “Pam-bassador,” who I think you would all agree is Tri-Alliance’s greatest representative!

Just for the record, there is more to a TA ambassadorship than sweet kicks, fresh threads and A-list celebrity status… I am now officially a level 2 tent-erector (and de-erector) and can also say that I am now surely but slowly enhancing my blog writing skills.

For me, being ambassador has meant not just being there to support the club and the athletes, but making sure those around us know who we are and why we do what we do. I really do love this club and having the role of being it’s representative has felt easy and would do it again at the blink of an eye.

I look forward to continuing my training with Tri-Alliance and will remain a supporter and representative for the club. The club is full of many passionate and loyal TA athletes and I can’t wait to see who the new ambassadors will be.

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

3. HOW DOES A PSYCHOLOGIST PREPARE FOR A TRIATHLON?

As many athletes are now racing and their bodies have been put through the wringer over the past few months take time to think about the mind as well and how this can help you achieve your optimum performance. Coach Hilario earlier in the year wrote the below article which is a great read coming into this time in the season. Maybe take a few things from this and see how they work for you.

“There are many things written about how to prepare the body to bring it up to optimal conditions for a triathlon. Its true that with the right training there is more potential to race with a great performance but you need to invest many hours and effort, something different happens with our mind.

At the same time I started training for triathlons I also started to study psychology. During this time I have applied what I have learnt, also experimenting with myself, analyzing, observing, reading and with that I have optimized my mind to race triathlons.

On the 29th of November I raced for first time this season in the age group category, I have raced as an elite for the 10 past years. My training has been chaotic during the past year, training what I felt like and when I felt like it. Swimming almost never, racing with a tt bike, running with not much quantity or quality. I was really tired during the race week, sleeping an average of 5 hours and I was exhausted. More than ever I needed to trust in the power of mind to race well and the result was a great surprise.

This experience tells me that when I am able to create a great attitude during the 24 hours prior to the competition, and “the moment” hours before the start, I reach better results. Another example was when I raced the elite Spanish championships in 2011. In both events I got great results feeling physically weak but with a strong mind.

These are my rituals to create the best attitude and “the moment” . It doesn’t require investing effort or money and almost no time.

During the week, especially the day before the race:

Visualise the race
Visualise myself racing really strong
Build a good mood:
Send myself positive messages
Find the good side of life, remembering great experiences and how I overtook any difficulties.
Feel fortunate to race triathlons, remembering my beginning in triathlons.
Remember my best moments in triathlons and sport
Play to be a triathlon superstar
Find motivation to believe that I will have a great race
Do a fast training series to gain confident in a training session.
Listen to the music I like, talk with people that I love talking to, do something that I’m passionate about
Feel excited about getting ready all the racing gear, Wheels, runners…
in conclusion: try to feel happy.

During the 3 hours prior to the race.

I wake up and go for a jog, do some mobility exercises and sprints, listen to the music that I have listened to on my best training sessions, this is normally dance music. My body and my mind turn on!
During my breakfast I watch videos that give me positive emotions.
this is my video list:
Real Madrid best moments, Sergio Ramos and Zidane goals on the finals of the champions league.
Iniestas goals at the final of the world cup
Great moments of cycling
The best sprints of Javier Gomez.
This one is weird but I watch how rugby players sing their national anthems before the games.

I keep listening to music while I´m getting everything ready and on the way to the race, this time the tunes that I love, that bring me great memories. I try to feel like a triathlon superstar, a mix between Gomez and Frodeno. A loud “Vamos Vamos” come out of my mouth, my faith flies really high.

I invest 5 minutes in front of the start line, just imagining myself racing better than ever to focus on the race.

I make jokes with my rivals, mates and athletes… to reduce the stress of the competition.

I stretch my muscles for 15 minutes by myself listening to music, remembering good moments, just feeling my body demanding action. This moment fills me with confidence.

During the last moments before the triathlon I visualize myself in the first seconds after the start, looking forward and with an internal voice I tell myself “Vamos vamos vamos”, something that I continue with during the whole competition.

These are my own personal rituals that I keep developing. As a psychologist, triathlete and a coach I recommend that you find your best mood and to discover and create the moments before your competitions.”

Re-produced in full with permission from Hilario Real.

4. 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.

5. 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.

6. 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 getting ready for the first Gatorade.
• 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 your pre race session will begin at 730am at Elwood. Bring everything to this session but we will begin with a short ride. Please also stay after the session to help put the tent up for your race on Sunday.

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.
• Note this weekend will be Gatorade Race 1 so meet Greg at the tent.