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In This Edition
Start HerePlan the WeekFeatured Reads2XU SeriesGreen & GoldThailand MemoriesCommunity |
WEEKLY TRANSITION
Build the week. Make recovery count.
This is Build Week 2 (not a test you must pass to earn recovery). Recovery is part of the build: train with purpose now, absorb the work well, and arrive ready for next week’s recovery block.
Check the live timetable
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Build Week 2: keep the momentum moving
Build Week 2 is the time to keep following the program and add another solid layer to the work you started last week. The aim is to complete the key sessions with purpose, stay consistent across swim, bike and run, and keep moving forward even when Melbourne winter makes the first step out the door harder.
Start by checking the live timetable and locking the programmed sessions into your week. Arrive ready to do the work each session asks for: commit to the quality when it is called for, hold the right effort through the aerobic work, and use the easier parts of the program so you can execute the next key session properly.
This week's reads support that job. The aerobic-base guide explains why steady work matters, while the recovery companion helps you absorb the longer sessions without taking the focus away from the build. Eligible competitive athletes can also explore the current ACU Fitzroy research opportunity.
Build the week one session at a time. Follow the program, do the work well, and carry that momentum into next week's recovery block. |
Useful links
→ Training TimetableEvery session, venue and time (the most-used link in Weekly Transition).Training PhasesTraining Zones |
This Week at a Glance
Monday: 6:15pm squad swim at MSAC Outdoor Pool.
Tuesday: 6:00am run intervals at Albert Park Lake; 6:15pm Windtrainer at MSAC.
Wednesday: 5:45am squad swim at MSAC Outdoor Pool.
Thursday: 5:45am Hot Laps from MSAC; 6:00pm technique and base run at The Tan.
Friday: 5:45am endurance swim at MSAC Outdoor Pool.
Saturday: 6:30am Long Course Ride; 7:00am Short Course Ride, both from Elwood Beach.
Sunday: 8:00am Fairfield Long Run.
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This Week’s Training Focus
A strong winter block is built from repeatable aerobic work, controlled quality and recovery that lets you absorb both. Before each session, know its purpose. During it, avoid turning steady work into an unplanned race. Afterwards, take the first practical recovery steps while the session is still fresh: refuel, rehydrate, change out of wet gear and make the next good decision easy.
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Coach’s Corner: leave room to adapt
A training week is a plan, not a test of obedience. If fatigue, work or family changes what is realistic, protect the purpose rather than forcing the original shape. Keep the important session important, keep easy work easy, and remove what stops you recovering. Consistency is what survives the adjustment.
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Build an aerobic base you can use
Low-intensity work builds the engine for harder training later, but only when the effort stays controlled enough to repeat. This guide explains how easy aerobic training fits across swim, bike and run (and why patience now gives race-specific work somewhere to land).
Read the aerobic base guide
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Triathlon training through Melbourne winter
Cold, dark and wet does not have to mean inconsistent. This practical Melbourne-winter guide covers smart layering, purposeful indoor sessions, safer outdoor choices and the small habits that keep training moving until spring.
Read the Melbourne winter guide
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The 2026/27 2XU Triathlon Series is open
Five Melbourne race days are now open for entry: Race 1: Elwood, Sunday 6 December 2026; Race 2: St Kilda, Sunday 10 January 2027; Race 3: Sandringham, Sunday 7 February; Race 4: Elwood, Sunday 28 February; and Race 5: St Kilda, Sunday 11 April.
A useful heads-up for Tri Alliance athletes: club and squad discounts are not active during the opening ‘5 races for the price of 4’ special. The Series Bundle discount becomes active in the next pricing period from 30 August. If you can wait, Michelle will share the Tri Alliance entry password towards the end of August. See the 2XU race calendar
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Green and gold worth watching
Australia’s Dolphins closed Glasgow with a record 76 swimming medals (37 gold, 16 silver and 23 bronze) including gold in all eight relays. On the track, Rose Davies produced one of the performances endurance athletes will love: patient through 25 laps, decisive in the final kilometre, and Commonwealth champion in the 10,000m.
For Tri Alliance members and any age-group athlete, the useful part is not trying to copy elite pace. It is watching how world-class Aussies execute familiar fundamentals under pressure: clean skills, patience, pacing and a decisive finish. Whether you are preparing for a first local race, chasing a PB or training simply because you love it, the replays offer cues you can take into your own week. And there is something uncomplicated about backing athletes in green and gold: their results are elite, but the habits behind them (consistency, composure and finishing with intent) belong at every level of Australian sport. Follow Australia’s Glasgow results
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Cold enough to make Thailand feel personal?
For roughly a decade, this time of year has meant Ollie taking a Tri Alliance crew to Thailand for warm-weather training, big sessions and the kind of camp stories that improve with every retelling. There is no Thailand camp on the cards this year, which explains why so many squad members (and Ollie) are feeling Melbourne’s cold a little more personally. If your camera roll has a favourite camp memory, photo or piece of harmless banter, send it in. We may need a squad nostalgia edition before winter is done.
Send a Thailand camp memory
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ACU research opportunity for eligible athletes
Australian Catholic University researchers are recruiting healthy, competitive triathletes and cyclists aged 18–45 who train at least 12 hours per week. Triathletes must have an Ironman personal best under 11 hours for men or under 12 hours for women.
The Super TRAIN Me study compares 28 days on participants’ usual diets with 28 days on an ultra-processed diet supplied through McDonald’s and KFC. It includes tracking, an Oura Ring and seven visits to ACU Fitzroy for questionnaires, exercise testing, blood collection, body composition and metabolic-health testing.
Eligible participants may receive up to $1,500 in Visa gift vouchers, subject to adherence and visit completion, plus cardiometabolic and performance assessments. The participant information is attributed to Kyle Dunlop, ACU, dated 1 August 2026. ACU Human Research Ethics approval: 2026-4749HC. Read the participant information
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Tell us what you are up to
Racing, volunteering, returning from injury, taking on a first event or helping someone else? Send the story, result and a photo with the source details and image permission so the squad can celebrate it.
Send your story, result or photo
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THE WEEK AHEAD – SESSION OVERVIEW
Monday 3 August: Squad Swim (all levels), 6:15–7:30pm, MSAC Outdoor Pool.
Tuesday 4 August: Run Intervals, 6:00–7:00am, Albert Park Lake; Windtrainer (all levels), 6:15–7:30pm, MSAC.
Wednesday 5 August: Squad Swim (all levels), 5:45–7:00am, MSAC Outdoor Pool.
Thursday 6 August: Hot Laps (intermediate to advanced), 5:45–7:00am, rolling from MSAC; The Tan Technique & Base Run, 6:00–7:30pm, The Tan meeting point.
Friday 7 August: Endurance Swim (programmed athletes), 5:45–7:00am, MSAC Outdoor Pool.
Saturday 8 August: Long Course Ride, 6:30–9:30am; Short Course Ride, 7:00–10:00am; both depart Elwood Beach.
Sunday 9 August: Fairfield Long Run, 8:00–9:30am, Fairfield.
The dated timetable occurrences were checked on 3 August. Hot Laps is included, but remains an un-coached session. Meet up with training buddies to get the session done. Please always recheck the live timetable and/or the private chat group before leaving home in case of a late coach update. |
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Tri Alliance
The Triathlon Community For All · since 2000
PO Box 347 Moorabbin Victoria 3189 · 1300 680 874 · [email protected]
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