Word from the coaches….
This week is build week 2 – and a tough week following from our training camp a week ago. So make sure you are doing everything right in regards to your recovery. This means eating the foods you should be eating, supplementing with good quality supplements including vitamins and minerals and a quality protein power – we recommend Ascend Proven Proteins. All your supplements can be purchased through our partners AustralianVitamins.com. And as a bonus, Tri Alliance athletes receive a $10 discount for their first purchase – just contact us!
This weekend we are participating in the Victorian Duathlon Championships at Richmond. So if you are a short course athletes – you should be looking at this race as pre competition practise. A chance to have a hit out before we go into our specific pre competition training. We also have our first group of Try-the-Tri’s who are racing and we will have a tent down there, so make sure you get along. And who knows – you may just walk away with the title of Victorian Duathlon Champion! Race starts at 9.00am – Click here for more info.
DON’T FORGET day light savings changes over Saturday Night, so don’t forget to change your clocks forward an hour!
We were excited yesterday when a large order of our triathlon training and racing gear turned up (just waiting on hoodies). If you are wanting your gear for this weekend’s race, please contact sarah@dev.tri-alliance.com.au to arrange pick-up, otherwise gear can be picked up from the office (please contact us on 9645 2223 to ensure we are here) OR from next Thursday Night’s or Saturday morning’s first combo sessions at Elwood. Gear will not be brought to any other session. I’m sure you can appreciate we have a lot of gear and cannot lugg it around to every session.
Who should I contact in the office? What coach should I speak to?
As we get closer and closer to the start of the season we are receiving plenty of questions and queries from all our athletes – which is great! Those athletes that ask questions are the ones that will learn more and get more out of their training. To ensure your questions are resonded to in a timely manner and by the most relevant coach/staff member, please read the details below. Sarah & Emma are in the office mostly from 10am-4pm Monday – Friday (Emma not in on Friday’s) to answer any of your queries over the phone. If your query is urgent after 4pm, please contact your coach on the mobile. Please also note that mobile contact should be reserved for emergencies or out of hours only unless you are a personalised athlete. So please keep this in mind.
So to ensure questions are resonded to promptly, please direct your particular queries to the following coaches/staff members.
Sarah Grove – Administration & Assistant Coach- looks after everything admin based including organising training camps, accommodation, travel, communication, facebook, booking consults, retul etc. Any questions in these areas please direct to Sarah.
Emma-Lise Donati – Athlete Liason & Assistant Coach – looks after everything member based. If you want to change your training program, update credit card details, have a friend who is keen to try out etc contact Emma.
Ollie Allan – Head Coach – focuses on Personalised and Long Course Programs, writing training programs and general running of the squad.
If you have any general queries in regards to training and general training advice, the best way to contact us is actually on the phone. So we encourage you to call us in the office and ask questions. This is the quickest way to get a response and also more thorough in answering your questions. So call us on 9645 2223 anytime – we love a chat! 🙂
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UPDATE OF CONTACT DETAILS
Please ensure you update your personal contact details via the athlete log in by COB Friday 7th October. It is important for Tri Alliance to have access to your correct personal details for your safety. We are also investigating the need for new training venues!!! So make sure you don’t miss out on the potential for training closer to home by updating your address!!!! CLICK HERE to login and edit details. When logged in click on ‘edit details’ on the left hand side.
If you don’t know your username and password please email Emma – emma@dev.tri-alliance.com.au
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LONG COURSE RACE SIMULATION & WORKSHOP
Ensure you are prepared for your Long Course | Ironman racing with our Race Simulation & Long Course Racing Work Shop!
With a large number of Tri Alliance athletes racing Long Course | Ironman Distance races this year, Tri Alliance is providing our Long Course Athletes with the tools and information you need to ensure you are prepared! This day will cover areas of Long Course / Ironman Racing including race preparation, nutrition and hydration, race simulation plus more!
So if you are racing Long Course / Ironman this year you DO NOT want to miss this day! CLICK HERE to read more
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BEGINNER TRIATHLON TRAINING CAMP!
We are currently investigating the option of a Beginner Triathlon TRaining Camp from Friday 6-Sunday8 January 2012 (sae weekend as Falls Creek Altitude Training Camp) to cater for our beginner athletes and those new to triathlon.
The focus of the camp will be fun/social training while learning HEAPS about triathlon! You will swim, bike and run over the weekend, while training with other similar athletes and having fun while doing so! Location will be approx 1 hour from Melbourne – so you could head down after work on the Friday and easily drive back Sunday.
If you are interested in this weekend – please express your interest to sarah@dev.tri-alliance.com.au so further details can be confirmed and provided.
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IMPORTANT INFORMATION REGARDING TIME TRIAL BIKES
It is that time of the year when our athletes bring out their time trial biks or put time trial bars on their bikes and start to do some FAST FLAT work on the bike. In doing so, there are a few things that athletes need to be aware of though when riding time trial bikes in a group ride.
- When riding in a pack you must NEVER go down on your time trial bars – unless you are at the front of the group or are the last rider in the group.
- When on the front of the pack, ONLY go down on TT bars WHEN SAFE TO DO SO. IE – do not go down on bars when in a high traffic/volume area or an area with traffic lights etc
- If you are at the front of the pack and on your TT bars, you still need to point out obstructions/ obstacles on the road. So if you are not confident in doing this, then it is safer not to be on your bars at the front.
- You have less control of your bike when on TT bars – so any rider (particularily if you are new to riding in TT position) should be mindful of this and ride to their own ability.
- Be careful when on your TT bars on windy days – particularily cross winds and winds that can channel down streets as you pass them.
- Only experienced riders should stay on TT bars when riding down hill. Remember you have less control of your bike.
- Remember anytime when out riding to obey Road Rules
- Refresh your knowledge on general rules and safety of riding in groups
- Refresh your knowledge on cycling ettiquette
Follow the above tips and we all should have a safe and enjoyable ride!
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TRAINING THIS WEEKEND
SATURDAY LONG RIDE
This weekend see’s our first office ride on the ‘flat’. If you felt anything liek most of us did on into the hills before all rides start back on the flat to work on speed. make the most of your last hill ride! Breakfast/coffee at North Point cafe afterwards!
Group 1 – Ironman Athletes (Busselton / Florida)
Ride briefing 6.25AM, rolling out at 6.30AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
170km – Beach Road > Rye Return. Coach Ollie
Starting at North Point Cafe, heading to Port Melbourne and then back along Beach Road riding to Rye and Return.
Group 2 – Strong Half Ironman (Shepparton / Canberra)
Ride briefing 6.25AM, rolling out at 6.30AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
130km Beach Road > Mount Martha Return Coach Sarah
Starting at North Point Cafe, heading to Port Melbourne and then back along Beach Road riding to Mount Martha and Return.
Group 3 – New Half Ironman, Strong Olympic Distance.
Ride briefing 6.40AM, rolling out at 6.45AM.
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
110km Beach Road > Mornington Return Coach Emma
Starting at North Point Cafe, heading to Port Melbourne and then back along Beach Road riding to Mornington and Return.
Group 4 – Remaining Olympic Distance, Strong Sprint Distance
Ride briefing 6.55AM, rolling out at 7.00AM
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
95km Beach Road > Mornington Return Coach Bernadette
Starting at North Point Cafe, heading towards Frankston along Beach Road, riding to Mornington and Return.
Group 5 – Beginners, new to riding, need to gain confidence.
Ride briefing 6.55AM, Rolloing out at 7.00AM
Leaving from North Point Cafe, North Road Brighton. Parking on the street.
50-70km Brighton Station Street. Coach Stan
Sunday– LONG RUN, 8.00am MSAC & MARIBYRNONG RIVER
8.00am start.
MSAC – Meet inside Melbourne Sports & Aquatic Centre, infront of Lakeside Sports Medicine Centre. Be ready 5min prior to the run starting. Distances according to your programs.
DISTANCES:
Melbourne Marathon: 25km, maintain solid/steady pace for 30-40% of the run
Ironman (not doing marathon): 34km, maintain solid/steady pace for 50% of run
Melbourne Half Marathon: 15km, maintain solid/steady pace for 30-40% of the run
Half Ironman: 17-18km, 50% of the run faster than Half Marathon Pace
Olympic: 15km, 50% of the run faster than 10km Pace
Sprint: 10-12km, 50% of the run faster than 5km Pace
Beginners: 6-10km, focus on steady pace, posture and technique.
If you are running above 15km please ensure you bring race nutrition with you to train with. Most athletes would need to consume a gel every 5km or 30-45min.
DUATHON RACE 5 – SUNDAY 2 OCTOBER
Race starts at 9.00am so arrive NO LATER than 8.00am to set up transition etc. Tri Alliance will have a small tent at the venue, however it will not be ‘manned’ the whole time so ensure you leave your valuables at home or with someone while you race. Make sure you check out our triathlon race day checklist to ensure you have everyone (obviously exclude the swim component!) 🙂 Coaches Sarah & Emma will be there to assist anyone in need before you race.
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New Tri Alliance Running Cap!
Our newest item in the Tri Alliance clothing range is our Running Cap.
A light weight breathable mesh run cap, perfect to keep the sun off, keep the head cool or for bad hair days! Ideal for training and racing. Adjustable strap. One size fits all.
Order yours online today! Members Price: $20
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Special Race Discount for Tri Alliance Athletes
As part of our Major Sponsorship with SuperSprint, all Tri Alliance athletes can receive $30 off the Gatorade & Active Feet Triathlon Series Entry, or $5 off individal entries! This is a benefit offered exclusively to Tri Alliance athletes and we are excited to be able to pass this onto our athletes.
So if you have been holding off entering, make sure you get onto it now! Email info@dev.tri-alliance.com.au for your unique discount code. When requesting, we need to know if you are a Tri Vic member and what race/s you are entering. Please request the discount code only when you are ready to enter!
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New Summer Training Timetable
We are excited to release our new Summer Training Timetable – and this year it is bigger and better than before!!
Our Summer Program commences in October (woo hoo!), which means our timetable changes to our Summer Program. We have taken on board feedback we received last year from our Athlete Survey and taken on board your suggestions. So this year we have developed 3 seperate training timetables specifically for Ironman, Sprint/Olympic and Beginners. This will allow our coaches to manage numbers and provide you with sessions that are specific to your racing goals.
We went over the timetabels in detail in our team meeting on Tuesday, but if you missed it, make sure you check them out online here: October Training Timetables. (Scroll down under the September timetables).
Main changes to the program include:
- Specific timetables based on Ironman, Sprint/Olympic and beginners and not CBD/WEST.
- Swim sessions at Northcote will continue, but there will be no run session at Maribyrong River
- Wednesday 6.30pm Combo/skills sessions for beginners
- Thursday 6am run sessions Albert Park Lake for Olympic & Long Course athletes
- Thursday 6pm combo sessions at Elwood Beach
- BEGINNERS: Saturday 9.30am skills session at Elwood
- SHORT Course: Saturday 7am combo sessions at Elwood and Sunday long rides
- LONG COURSE: Saturday long rides and Sunday long runs
If you are unsure on which timetable you should follow, please contact us in the office on 9645 2223.
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Nooas Multi-Sports Festival
We are gathering a list of names and phone numbers of athletes who are attending the Noosa Multi-Sports Festival. So if you are heading up, please email your mobile number, and the days you are in Noosa to: info@dev.tri-alliance.com.au. We will be holding training sessions and race reconnaissance from Wednesday before the race PLUS we will have an after party on Sunday, and Melbourne Cup Day celebrations for those still up there on Tuesday. So mak sure you send through your mobile, what days you are in Noosa, and whether you are attending the after party and/or Melbourne Cup Day celebrations so we can ensure we know who and how many are racing and we can contact you while in Noosa.
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Time to look at getting your TT bike ‘Retuled’!
(3 week wait – so book in now in time for the racing season!)
If you have checked out October’s training timetable you will notice we are heading back out onto the flat (Beach Road). So that means the TT bike can come out of hibernation! If you use your roadie to race, then it’s time to get that into TT position next month, drag the tri bars back out and get your position set up. So over the next 2 weeks it’s time to book in for your bike to be RETULED. Retul bike fit can help you Improve pedal efficiency, power output and avoid injuries. Contact us to make an appointment
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Coles School Sports Vouchers
To All our friends at Tri Alliance as part of the Port Melbourne Community we would like to collect the unwanted Coles Vouchers you are being offered when doing your shopping at Coles Supermarkets.
Port Phillip Specialist School (PPSS) caters for children aged 5 to 18 with a wide range of disabilities and has many students who love to be engaged through sport. Last year we had great success and had donated to us 17000 vouchers. With this we were able to purchase $1000 worth of sporting gear. This year we aim to count 25000 vouchers and it’s our students who are learning numeracy through counting your vouchers.
With your help we can be a part of this great opportunity assist us in meeting the physical needs of our students if you would like further information about our school. Please contact our Assistant Principal Juliet Cooper via email cooper.juliet.j@edumail.vic.gov.au
Bring your vouchers along to training and give them to a coach who will pass them onto me at training (Yes I am back!!!) or come and visit us at school corner of Nott St and Pool St Port Melbourne and ask for me.
Also watch out for our mini triathlon on Friday November the 25th at Port Melbourne Life Saving Club!
Thanks in advance – Juliet (and Monty!) Cooper
