1. WORD FROM THE COACHES

Our BUSSO crew was bigger than ever and what an amazing day it was with all athletes completing their races with some fantastic results and personal bests being dished out at the same time. Coach Ollie along with friends and family of those racing were giving updates all day long as social media went into a #IMWA frenzy. On what was a good day for racing and supporting our guys did not let anyone down and can be so proud of what they have accomplished. Check the results and details below and I’m sure we’ll hear all about the races when the guys have recovered and returned to Melbourne in the coming days. Special mention to Iain Flegg who executed a near perfect race and ran through the field with a shade over 3hr marathon to win his age group and qualify for the Kona World Championships in Hawaii in October. Also to Nola who battled her demons body and mind to make it across the finish line moments before the cut-off time. Awesome, just awesome.

Brett Archbold – 9:30:23
Rohan Belmore – 15:14:14
Michelle Bond – 10:31:38
Juliet Cooper – 15:29:01
Malachy Friel – 10:09:37
Michelle Grocock – 11:53:13
Mal Kemp – 10:45:18
Andrew Killen – 10:53:49
Andreas Koderisch – 9:45:04
Ian Flegg – 9:12:57 – KONA QUALIFIER
Nola McGregor – 16:59:44
Greg Nugent – 12:45:45
Gary Rosengarten – 11:48:37
James Tyler – 10:43:43
Andy Wood-Rich – 10:40:14

NOT ALL ABOUT THE TRAINING AND RACING

GET YOUR TICKETS NOW!

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

2. BALLARAT & TAUPO 70.3 – THIS WEEKEND

Our Ballarat Bandits (Kurt, Jacinta, Amy, Liz, Ash, Mario, Jemma, Dan, Nathan, Jayde, Shane, Emily, Damian, Sarah & Elise (team)) will all be travelling north later this week to take on one of the final long course races of the year. The guys have been training hard and the strong bond between them has been great to see as each has had their ups and downs over the final few weeks. With many first timers at this distance we wish you well and you can trust that you know what you have put into your training and will be rewarded. To see the crew heading out early before anyone else is up training and being consistent will show come race day. All the best and we will no doubt have another tracking and media frenzy on Sunday when the gun goes off.

Also racing we have Nikki Warren heading south for 70.3 Lake Taupo in New Zealand. She has been going great guns recently and we are looking forward to seeing how she goes.

3. HELL WEEK 2016

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. TIMETABLE UPDATES

Please check the timetable for December sessions and coaches as there are a number of changes within the festive holiday period. Athletes on programs also now have access to these so please check them out and ask your coach if you have any queries.

SWIM

• Please note that ALL MSAC swims in December are now in the outdoor pool
• This week w/c 5th December we have normal sessions Mon 615pm, Wed 545am, Fri 545am
• NEXT WEEK w/c 12th December no MSAC swim on Mon 12th or Wed 14th as swim meets are being held so we have open water swims and expect to see everyone in attendance for these important specific sessions.
• Friday 16th we have our last MSAC swim session until the new year.
• Athletes attending St Michaels this continues Mon/Weds at 7pm in December until the final session on Wednesday the 21st. Sessions will resume on Monday 9th Jan.

BIKE

• No specific coached hot laps session this week unless your coach has otherwise chatted to you – recovery!
• 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 combo session will begin at 7:00am (recovery week – yeah) – bring everything for swim/bike/run but be prepared to ride first.

RUN/OW SWIM

• Sundays session is from Elwood at 7am for all athletes and will also include and open water element. Swim from 7am, run from 8am.

THURSDAY ELWOOD COMBO

• Your coaches this week will be:
• Kat – Short course brick
• Ollie/Greg – Long and short course swim/run set
• Scott – Try the Tri

6. TT BIKE FOR SALE

GIANT TRINITY ADVANCED PRO 1 2016 – SMALL – $3900

Ten months old, one careful owner, serviced regularly with less than 1800k on the clock – used for triathlon training and short course racing.

Full Shimano Di2 electronic shifting and brand new Ultegra 36-52T crankset (changed out when new). No pedals included.

Contact [email protected] for more details and check out more pics at the below link.

7. THANYAPURA CAMP 2017

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.