Weekly Transition 26Feb2014

WORD FROM THE COACHES
We have a huge month of racing coming up in March. There isn’t a weekend when we won’t have athletes racing, and some of these events are key races for athletes, including rounding out the last two races of the Gatorade Series, Olympic and Sprint Distance Qualifying races around the country and the big one – Ironman Melbourne. We will also be encouraging athletes who are keen to join us and our partners Mizuno Running, Running Fit and Bicycles Inc at the New Olympic Distance race in Mordialloc on Sunday 6 April. Keep an eye out on facebook for details on an upcoming competition!

This time of the season can take a big toll on the body, with the heavy training load for Long Course Athletes, and the accumulation of a long season of racing for short course athletes. It is important to stay in-tune with your body so you can finish off the 2013/2014 season strong. The best way to do this is keep on top of your recovery and chat to Coaches if needed. We were exited to catch up with our Longest serving partners Lakeside Sports Medicine Centre last week to talk all things triathlon, injury management and body maintenance, along with welcoming back Head Physiotherapist Simon Anning full time at Lakeside after finishing his role with the North Melbourne Football Club. So if you have any niggles, injuries or on going concerns with your body, we highly encourage you to speak to us about seeing Simon. This includes athletes who are currently seeing other physios/osteos/chiros who may not be getting the results or progression you are after. We cannot recommend Simon highly enough and encourage you to chat to us in the office about any injury management plan you have. We will work closely with Simon and ensure you are booked in to see him within 48hours of flagging your concern with us. As our goal is to get you back to 100% fitness and injury free as soon as possible.

There was a big announcement last week with the Shepparton Triathlon Club putting out a media release stating the Campbells Shepparton 70.3 Half Ironman would not be going ahead in November 2014. Read the full statement here. This event has been on the racing calendar for 16 years and those who have been involved and have raced this event were understandably sad to hear of this news.
Since this announcement we have been getting enquires from athletes in regards to what Half Distance race they should do at the start of the 2014/2015 season given there are now no Victorian Half races on the calendar (with the Canberra Half Ironman also dissolved). Unless you are really keen to race interstate, we ask you to hold off on entering any Half Distance race in Oct-Dec of this year as there is possibilities of new Halves coming to Victoria. So watch this space…

Are you looking to save some $$ on your next race entry – why not help out as a marshall at this Sunday’s Fitness First Corporate Triathlon and receive a FREE race entry into one of the last two Gatorade Races. You will be required from approx from 5.15am – 12.30pm to cover a variety of course and venue positions. And along with a FREE race entry, you will get a t-shirt, cap, water, snack and BBQ after the event. Please email marshals@supersprint.com.au of your interest.

LATEST TIPS, ARTICLES and VIDEOS FROM COACHES
Make sure you subscribe to our TriAllianceOz YouTube Channel as we regularly upload new videos and content valuable to your trainign and racing.
Some of our lastest videos include:

Learn the flying dismount – a two part series on how to perfect the dismount
How to correctly put on a wetsuit – it can be that simple!
Open water swimming tips – learn to love the open water
Work, Life, Family, Triathlon – how to combine these and make it work.

Latest articles include

Tips for conquering wind and waves in a triathlon swim, by Coach Ryan
Flexibility for Sports Performance – stiffies v’s floppies!
Recovery Nutrition – promoting better performance through recovery nutrition

UPCOMING RACES & EVENTS
Saturday 1 March Olympic Distance Qualifier, Davenport
Sunday 2 March Fitness First Corporate Tri, Elwood, Sprint Distance Qualifier, Canberra, South West Sufferfest Warnambool
Sunday 9 March Olympic Distance Qualifier, Victor Harbour & Wollongong
Sunday 16 March             Race 5 Gatorade Series, Portarlington, Challenge Batemans Bay
Sunday 23 March             Ironman Melbourne
Sunday 30 March             Race 6 Gatorade Series, StKilda
Sunday 30 March Mooloolaba Olympic Distance
Sunday 6 April Mini, Sprint & Olympic Distance, Mordialloc

2 NEW VICTORIAN SPRINT DISTANCE CHAMPIONS!
We were excited to announce on Sunday we have two new Victorian Sprint Distance Champions in our fold. Leading from the front are none other than Coaches Ryan Bourke and Sarah Grove. They both had hard fought races to come out on top and take the Victoria titles in their respective age groups. Another podium finish and great race from Daniel Kelly. And others racing included Harry Spartels, Stephen Drake, Ellie Stubbs and Daniella Pager.

FITNESS FIRST CORPORATE TRIATHLON
Along with looking for Marshals, we also wanted to extend an offer to Tri Alliane athletes who are racing in the Fitness First Corporate Triathlon to enjoy the TA Taj at the event. The Tent will be available for you to meet team members, leave your bags etc (no spin bikes/massage). We do ask if you do utilise the tent that you can hang around afterwards to help pack away. If you and/or your corporate team would like to join us please let Sarah know. sarah@dev.tri-alliance.com.au

MARCH TRAINING TIMETABLE
We currently have our largest training timetable to date, and as an athlete with Tri Alliance this provides you with the biggest choice, variety and availability to attend sessions over locations from North, West, CBD and our new location at Bayside. We will be continuing to develop and increase sessions over the coming weeks and months – so if you have any feedback, feel free to let us know, we’d love to hear your thoughts. info@dev.tri-alliance.com.au
We are just waiting on final confirmations from MSAC in regards to sessions in March around Grand Prix and centre closures, so keep an eye on our training timetable here for updates for March.

SWIM SESSIONS AT STMICHAELS
For athletes swimming at StMichaels, please be aware that in the next week we will be introducing Coach Julie Ann to our Athlete ID system and you will be erquired to bring your athlete ID to these sessions and present for scanning. A reminder also, that to be able to swim at ANY of our swim sessions, you must be either on our Social SWIM, Short Course SWIM or Long Course SWIM Programs. If you are not you will need to contact the office to upgrade to a swim program. info@dev.tri-alliance.com.au 9645 2223. Please ensure this is done before next Monday.

NEW ATHLETE ID CARDS
We have new Athlete ID Cards that we are rolling out that have a ‘key chain’ tag. This allows the option for athletes to put the card on their keys and/or in their wallets. So no excuse not to have your card at a session! Any new athlete will receive this new card form, and existing athletes will have the option to swap over their current card for a $5 fee. If you would like one of these new ID cards, please email emma@dev.tri-alliance.com.au.

POLICE CRACK DOWN ON CYCLISTS
For those who were out riding on Beach Road on the weekend, you would be well aware that Police are current running a blitz on Beach Road targeting Motorist and Cyclists to help push the message of sharing the roads and safe riding and driving from both parties. It is a great initiative from the Victorian Police as Beach Road is notorious for both Cyclists and motorists not obeying by the road rules, and not being courteous and considerate of each other. Last weekend Police were giving out warnings – this week we assume they will not be so lenient. So we want to ensure and reiterate again that all Tri Alliance athletes are expected to obey by the road rules and use common sense and courtesy while riding. Areas of particular concern are:

Front and rear lights – MUST be warn at all times.
You must not ride through a red light, under any circumstance. If you are in a large group that starts to roll through a yellow light the group may be required to split and stop for the red light. As a rider you must be willing to make that call in a safe manner.
Ride two abreast only and stay to the far left of the road as is deemed safe.
When passing another group of cyclists, you must not cross over the right white line – so this may mean moving to ‘single file’ to pass the group in front.
When moving into a single file, the right hand rider will move forward, and the left hand rider file in behind.
When riding in our groups, you must be wearing Tri Alliance Cycling Kit
You must at all times keep the safety of yourself and others around you as your top priority.

GIANT HAMPTON – LIGHTS SALE
There were a number of our athletes that were caught out without lights over the weekend, and given the days are getting shorter, and the mornings darker, you need to ensure you have bright and visible lights when riding on the road. Not only for your safety – but it is the law! The team at Giant Hampton have plenty of lights in store including Moon Lights (20% off), Giant Lights (20% off) and Lezyne Lights 30% off.
Make sure you head in store to grab a set before the weekend.
Giant Hampton, 475 Hampton Street Hampton.

CYCLING VICTORIA CODE OF CONDUCT
Cycling Victoria, in conjunction with Victoria Police and Vic Roads recently released a ‘Cycling Code of Conduct’. A code put together to assist cyclist enjoy a safe ride while on the road – including obeying road rules, being predictable and the rights of others who use the road. PLEASE ENSURE YOU READ THE FOLLOWING – as all cyclists are expected to know, understand and obey by the code of conduct.

CYCLING SKILLS AND TECHNIQUE PROGRAM
Are you in need of better cycling skills and technique? Tri Alliance has designed a beginner – intermediate 6 week specific program that will have you feeling more confident and technically efficient on the bike. Sessions will provide coaching advice, technique and tips on bike equipment including basic servicing, signalling and road rules, group riding skills and etiquette, hill climbing and cornering technique. For more information and to reserve a place click here.

WIN A ROCKET SCIENCE PRIZE PACK!
We have a Facebook competition running which will give you the chance to WIN a Rocket Science Prize Pack. To enter simply like this post, like Rocket Science Sports Australia Fcebook page and share “Your Triathlon goal for the 2014-15 season” Click here to enter.

PHRAHRAN HEALTH FOODS – 15% OFF FOR ATHLETES
Did you know that as a Tri Alliance Athlete you receive an automatic 15% off store wide at Prahran Health Foods with your athlete ID card (201 Commercial Rd, Prahran 3141).
Head in and see the professional and friendly team for free advice on sports nutrition, products and general health enquiries. Prahran Health Foods are also stockists of Fusion Health products and carry a large range of specialty health foods. Check out the other fantastic benefits of being a Tri Alliance Vic Athlete here.

SUMMER CLOTHING CLEARANCE – 25% OFF!
Keep your eyes on Tri Alliance Australia Facebook Page over the coming days as we will be having our final summer sale. A unique code will be provided in which you will receive 25% off the full summer clothing range.

APRIL TRAINING TIMETABLE
STAY TUNED – COMING SOON!
Our much anticipated ‘April Training Timetable’ will be coming out VERY soon. For those who haven’t been with us over April, this time of the year is our Recovery and Transition month, a chance to enjoy some down time, but have some fun with training at the same time. Activities planned this year include:

Mountain Biking
Trail Running
The famous 1000 Steps with Coach Dazza
Tour de Latte Rides
Sunday ‘Fun Days’
PLUS MORE!

END OF SEASON PRESENTATION NIGHT!
The biggest night of the year is our End of Season Presentation Night! In what is touted as THE Social Event of the year, it’s one you won’t want to miss! Final date to be confirmed, but will be either last April or early May. And we have a NEW venue planned! So stay tuned for details and invites coming out soon! The big questions this year – who will be this years John Cornish Scholarship holder? Who will win the ‘Zoolander Award’? Stay tuned…

PRE SEASON TRAINING CAMP – LORNE
We are excited already about this years Pre Season Training Camp. Held every year over the Queens Birthday Weekend (6-9 June 2014) in Lorne. And we have some exciting developments and additions to this years camp that we can’t wait to share with you. In the meantime make sure you lock this date in your diary and stay tuned for more details to come!

GMHBA is pleased to offer Tri-Alliance athlete’s exclusive access to this month’s partner offer. Get a Quote or Join Now
*Plus, if you join by 28th February 2014, we’ll give you $150 Cash Back plus a waiver of most 2 & 6 month waiting periods when you take out a GMHBA Combined Product. To ensure you receive this special offer all you have to do is use promotional code Tri-Alliance.

Finally a health insurance product that rewards YOU for staying fit and healthy! GMHBA has some exciting news. We have developed a range of packages specifically for people into sports and fitness.

When it comes to exercise there is a fine line between pushing your body to its limits and overdoing it. So with fantastic benefits and enhanced claiming limits, you need to ensure you have the right cover for your fit and active lifestyle with one of our four Fit Packages.

Our Fit packages encourage, support and reward you for staying fit and healthy. We also put significant dollars back in the hands of local clubs and communities, to improve and protect the health and well-being of grassroots fitness and sport participation in Australia.
Contact us 1300 446 422 service@gmhba.com.au

INTERNATIONAL WOMENS DAY!
Liv/giant and Cycling Victoria are teaming up for International Women’s Day 2014! This event will be held at ‘The Great Provider’ Thursday 6th March. Cycling Victoria will also be holding awards to acknowledge those whose contributions, from the grassroots up, have helped to encourage women to discover the joy of cycling.

Tri Alliance has been working closely with LIV Giant over the past couple of years and we believe they do fantastic work in developing women in cycling and a helping to create a friendly and inviting culture for women.
CLICK HERE to nominate LIV Giant as part of the Cycling Victoria Awars (nominations close this Friday 21 February)
CLICK HERE to RSVP to this event (RSVP’s close Monday 3 March)

ARE YOU UP FOR THE CHALLENGE??
Mark ‘Sharky’ Smoothy founder of Smiling for Smiddy has a Challenge for YOU!

“I began an adventure, one that was infinitely bigger than even I could have imagined, my Oz 7 in 7 trip around Australia. Seven years in the making, this epic trip will conclude with two legs, covering over 2300kms in total.

You’ll cycle leg one travelling from Melbourne to Sydney via Canberra (3-9 Oct) or leg two
finishing it all off from Sydney to Brisbane (12-18 Oct), or maybe both! (There will be two lay days in Sydney included between the legs for recovery) – and I would love for you to join me!”

Stage 1, 1300kms
Departs Melbourne – 3 October 2014
Arrives Sydney – 9 October 2014
Stage 2, 1200kms
Departs Sydney – 12 October 2014
Arrives Brisbane – 18 October 2014

Read the full tour brochure here>> Registrations are now open, with places strictly limited (ONLY 30 PLACES). To register please follow this link>>
Let us know if you are keen, as we already have one athlete joining stage 1 – so who else is up for the Challenge???

FACEBOOK – more than a ‘social network’
Tri Alliance utilises Facebook on many levels (like millions of other businesses / clubs /groups) and one of the reasons, is it allows for direct communication to our athletes in an instant. Any changes to training, updates in sessions, new events etc are all delivered via the Facebook medium. We also use it to share pictures, stories and allow athletes to interact with each other.

So if you have yet to embrace Facebook, we encourage you to at least set up an ‘alias’ account and follow Tri Alliance so you don’t miss out on any important or noteworthy information directed to our athletes which may not communicated on email. And make sure you ‘like’ each of our pages to ensure you are getting the relevant information you need.

Happy facebooking…

Tri Alliance Triathlon Training – for all global news, information, advice plus more
Tri Alliance Victoria – specifically for our VIC Athletes
Tri Alliance Queensland – specifically for our QLD Athletes
Tri Alliance Running Group – join our FREE running group
Tri Alliance New/Beginner Athletes -(group) this group is for anyone new to Tri Alliance/triathlon and can feel free to ask ANY question that our Coaches will happily answer.

TRAINING THIS WEEKEND

SHORT COURSE

Saturday: 7.30am Elwood Beach. All swim, bike and run gear needed. All athletes will commence with a race specific run, followed by skills (yes you will all be mounting/dismounting!) And if you don’t know how, you will be joining our 8.30am group to start from the basics. You have under 3 weeks until the next race to perfect. Followed by Open Water Swim Skills.
8.30am Elwood Beach. Beginner skills session, for those who are new to the squad or triathlon. Learn the tips and tricks for racing – including mounting/dismounting
Sunday: 6.45am Short Course Ride, leaving North Point Cafe, Brighton. Parking on North Road or surrounding side streets. *Note road closures in and around Elwood Beach for the Fitness First Corporate Triathlon.

LONG COURSE

Saturday: Long Ride + run off bike, leaving Elwood Beach 6.15am. Follow own program distances, or speak to a Coach.
Sunday: 7.00am IM Melbourne Race Recon swim and run from Frankston. Ensure you are part of our IM Melb FB Group for full details.

TRIATHLON TRADING POST

ZIPP 404 WHEEL SET FOR SALE!

They are 2012 custom Zipp 404 Firecrests. They have ceramic bearings, the reflective ‘back to black’ stickers, grey smoke nipples and silver spokes. The wheels have only ever been used in 1 x IM, 2 x 1/2 IM’s and a 120km road race. Have only ever been ridden by 1 rider who weighs 50kg. The wheels are in perfect condition and may as well be brand new. Tyres are Continental GP4000′s, cassette is SRAM Force 12-25. Will include a brand new GP4000 as a spare, some carbon brake pads and a pair of wheel bags (nothing flash but great for storage). Price: $1700 and includes freight/postage. Contact Nic: 0438893115

ROAD BIKE FOR SALE
Pro Athlete Josh Rix is selling his Boardman Roadie (as ridden by Ironman World Champion Pete Jacobs). The bike has done less than 1,000km (one would call that near brand new!) and comes with D12 Ultergra gearing. Size large – would suit someone around 6ft. Selling for $3,000 ono.