Tri Alliance Triathlon Training | Strength and Conditioning

WORD FROM THE COACHES
The calendar is already starting to fill up with races and events, with our first Athlete Team Meeting for the Season next Thursday 30 May (note date change), then some big races to finish off the season for some (yes there are some athletes that are still in full training!) including World Long Course Championships (Adam Murone), Hawaii Half (Dave Nealon), Ironman Cairns (Marina Jurjevic and Matt Green) and San Fransisco Marathon (Juliet Vermeulen). So good luck to these athletes in their final preparations, we look forward to tracking you during your races.

We have around 20-25 athletes this year taking on Run Melbourne Half or Run Melbourne 10km. Those doing the Half should have received an email from Coach Sarah regarding training and run program for the event – if you haven’t, make sure you speak to Sarah in the office on 9645 2223.

Our Winter Triathlon Training Camp at Lorne is set to be a big one this year. With Lakeside Sports Medicine Centre, Mizuno and our new Strength and Conditioning Coach Kemble Edelston set to join us over the Queens Birthday Long Weekend in June. We now have just 5 places that remain to be filled at the Lorne Lifesaving Club, so if you have been thinking about it, why not give us a call to discuss. Or click here for more information.

UPCOMING RACES & EVENTS
Athlete Team Meeting: Thursday 30 May – Elwood Sailing Club
World Long Course Championships: Saturday 1 June – Adam Murone
Hawaii Half Ironman: Saturday 1 June – David Nealon & Alison Werstuk (who now lives in Canada.)
Lorne Winter Training Camp: Fri 7 – Mon 10 June
Ironman Cairns: Sunday 9 June – Marina Jurjevic & Matthew Green plus a huge crew (around 60 of them!) from our Tri Alliance Queensland Squad!
Monthly Athlete Dinner: Thursday 13 June (stay tuned for details)
San Fransisco Marathon: Sunday 16 June – Juliet Vermeulen
Gold Coast Marathon: Sunday 7 July – Sean Helmot
Run Melbourne: Sunday 21 July – 10km and Half Marathon.

ATHLETE TEAM MEETING – DATE CHANGE
Please note the date for our first Athlete Team Meeting has changed to next Thursday 30 May 2013. We encourage all athletes to attend, with the meeting full of information and specific group breakouts including: Beginners, Short Course, Advanced Short Course, Half Ironman and Ironman. Head Coach Ollie Allan and his team of Coaches will outline what is planned for training and racing this year and provide you with a sneak peak of whats to come.
Click here fore full details and to RSVP.

NEW WINTER CYCLING RANGE!
Tri Alliance is expanding its clothing range and are now taking orders for Winter Cycling Jackets and Arm & Leg Warmers. Our Winter Jackets will be a must for riders during our cold (and wet!) winter months and arm and leg warmers are the perfect addition to your cycling gear – and look the part!
(Cycling vests coming next – stay tuned!)

CLICK HERE to view and order online today!

MALE & FEMALE SWIMWEAR – NOW IN STOCK!
Tri Alliance has launched it’s brand new swimwear range – including female one and two piece and male trunks.
We’re already starting to see some athletes get their funk on in the pool with these new bathers, so make sure you check them out online here.
Over the next couple of weeks Coach Sarah will have samples for anyone who wants to try on for size at our Monday PM swim sessions. 5.45pm or 7.00pm.

STRENGTH & CONDITIONING 6 WEEK PROGRAM
Are you looking to improve your triathlon performance over winter? Strength training is an integral part of any endurance sports training and Tri Alliance has developed a new 6 week course. The 6 week Triathlon Strength and Conditioning Program will be conducted by coach Kemble Edelsten who is a multiple Hawaii Ironman qualifier and holds the fastest 2013 Ironman Melbourne bike split for age groupers (4:35). Kemble is a highly qualified, passionate and experienced coach specialising in corrective posture and conditioning for the sport of triathlon. He understands the demands of our sport and will have you in the best shape possible to kick your goals. CLICK HERE for more details.
*Please note our first 6 week program is now full, please email info@dev.tri-alliance.com.au for details on joining our next course.

LORNE WINTER TRAINING CAMP – ONLY 5 PLACES REMAIN!
We are excited already about this years Winter Triathlon Training Camp. Held every year over the Queens Birthday Weekend (7-10 June 2013) in Lorne. And we have some exciting developments and additions to this years camp that we can’t wait to share with you. CLICK HERE to read more and to book your place!

TRI ALLIANCE TV – SUBSCRIBE NOW!
If you haven’t already – make sure you subscribe to Tri Alliance TV YouTube Channel.
There are already heaps of clips and tutorials to help you with your training and racing including swim specific drills, training tips, product reviews and more.
And with new clips coming out regularly, you won’t miss out if you subscribe.

CHARITY RIDE FOR VERY SPECIAL KIDS
If some of you have been wondering where Coach Greg has been for the last 5 days – read on!

Since 2008 Metricon has been a major partner of Very Special Kids – raising funds to support families throughout their experience of caring for children with life-threatening conditions.

To continue the support we will be riding from Malvern to Mt Waverley (via Ballarat, Warrnambool, Geelong and Mornington) to raise funds for Very Special Kids. A group of 20 (including Coach Greg!) of the Metricon team will ride over 500 kilometers coming down the Great Ocean Road departing from Very Special Kids House on Saturday 18 May and will arrive at the Metricon Head Office Mt Waverly on Wednesday 22 May.

Please donate and help support Very Special Kids.

The financial support provided, means that more than 800 families across Victoria whose child has been diagnosed with a life-threatening condition, or has died from such an illness, have access to a range of counselling and support services as well as respite and end-of-life care at Very Special Kids House, Victoria’s only children’s hospice.

It costs $5 million a year to operate Very Special Kids including $1.5 million to operate Very Special Kids House and we are reliant on the generosity of community and fundraising activities for more than $3 million of our income. We aim to ensure families do not have to face one of life’s toughest challenges alone.

As an example funds raised provides

$1000 will allow a child to stay in the hospice for one night.
$240 will allow two siblings to attend one sibling day.
$100 will allow a Very Special Kids Family to attend camp.
$100 will allow a Very Special Kids sibling to attend our Sibling Sleepover.
$50 will allow Very Special Kids Families a day filled with face painting, games and ice-cream at our Very Special Kids Family Christmas Party.
$20 will buy a round of coffees at our monthly Coffee Mornings for Very Special Kids mums.

TRAINING THIS WEEKEND:

SATURDAY 25 MAY – BASE ENDURANCE RIDES
We will have a few ride options this weekend. If you are unsure on where you should ride, please contact the office on 9645 2223 and chat to one of our Coaches.

RIDE 1: LIV GIANT FEMALE RIDE
Type: Flat ride for female beginner riders
Distance: 40km. If wanting to progress, start or finish with a ride to Port Melbourne and back (50km)
Meet: Cafe Racer
Departure: 7.30am
Post Ride Coffee: The Great Provider

RIDE 2: BEACH ROAD – INTERMEDIATE
Type: Flat endurance ride for intermediate riders
Distance/s: 70-90km (70km – Station St, 90km Frankston)
Meet: The Great Provider
Departure: 7.15am
Post Ride Coffee: The Great Provider

RIDE 3: DANDENONGS – SEASONED/ADVANCED ATHLETES
Type: Hill strength endurance ride
Distance/s:
~3hrs Intermediate Sprint/Olympic
~3.5hrs Adv Short Course, Half/Full Ironman
~4hrs Hawaii/Busso
Meet: Wantirna Mall Carpark. 621 Boronia Road Wantirna.
Departure: 7.15am. (briefing at 7.10am)
Details: Base Ride Route here. All riders will head to 1in20 via Mountain Hwy, continue to SkyHigh, and down to Montrose. Intermediate riders will head back around bottom to 1in20 and complete 1-2 climbs. Advanced riders will climb back up Tourist route to top of 1in20 and finish with either 1in20 climb, or continue down the wall and back up, down 1in20 then home. Riders to base their ride on time rather than distance. Full details and groups will be provided at briefing.
Post Ride Coffee: King Bean Cafe, Shop 7 Wantirna Mall. Recommended by Coach Dazz! 🙂

SUNDAY 26 MAY – BASE ENDURANCE RUN
Two Options: