Tri Alliance Triathlon Training | Triathlon Tips

WORD FROM THE COACHES
After last weeks recovery week everyone should be feeling ready to get stuck into the next two weeks of training. The July training programs for those athletes on our short course, long course and personalised programs have been posted this week so make sure you know what you are up to for the next month. One change you will notice is the increase in the strength endurance training. While we will still focus on technique, we are now building strength into your training, meaning pool buoy/paddles in the pool (if you don’t have any you MUST get your hands on some! Click here to order online..), hill running, and strength based windtrainer sessions.
Those doing Run Melbourne in two weeks, you have your biggest volume week this week, so a good chance to see where you are at. So make sure you hit your run sessions this week – particularily your long Sunday run.

Training Timetable
The July training timetable is now available. You can view online HERE. Please ensure you read the timetable CAREFULLY as there are a number of changes for July. You should ALWAYS view the training timetable to ensure you know what sessions are on, what groups they are for and the times/locations. Do not just follow your training program. This is particularly important during recovery/time trial weeks.
A few key changes/additions for July include:

Tour de France themed windtrainer sessions
Some Sunday runs at/around Studley Park – hills will make you stronger!
Rides to Mount Macedon, Kinglake, Dandenongs, Beach Rd/Humphries
Timetrials – week beginning 11 July!
Long Course Training Camp5.45am Wed & Fri swim starts for MSAC.

JULY Saturday Long Rides
Information is now out on our rides for JULY. A full calendar has been produced, along with important information about riding with the squad as well as what group you should be riding in. CLICK HERE to read all the July timetable and info.

This weekends Ride
This weekend we head back out to Wildwood – back of the airport. This time, groups 1,2&3 will be heading out towards Romsey, Lancefield or Mount Macedon. A reminder that there are no toilets, water fountains, or food stops until Romsey – so you need to come prepared!
Meet: Cnr Oaklands And Sunbury Road, Bulla (behind the airport)
Groups:
We have restructured the groups for the Long Rides as below:
Group 1: Strong long course Athletes only or unless advised by Coaches
Group 2: New Long Course Athletes (stronger riders) and more experienced Olympic/Sprint distance Athletes (strong riders) (rode below 20min for 10km timetrial, or 40min or below for the 20km)
Group 3: Some new Long Course Athletes and the rest of Olympic/Sprint distance Athletes (rode around 20-21min for the 10km timetrial, or rode between 40-45min for 20km)
Group 4: All beginners athletes / riders and new to the squad. Rode 21+min for 10km timetrial.
If you did not do the timetrial, check out the results to see what others did who you normally ride with. This will give you a good indication. If you are still unsure, please contact us in the office on 9645 2223 or ask a coach at a session.
Maps:
Please ensure you are all aware of the ride maps for this weekend. Groups will stay together as best as possible, however you should still be aware of where you are heading and how to get back!
Group 1 – Romsey, Mount Macedon Return
Group 2 – Lancefield Return
Group 3 – Romsey Return
Group 4 – Wildwood Loop x 2 + optional wall

Long Course Training Camp
We have 2 places remaining on our Long Course Training Camp – 29-31 July. Click here for further information. And if you are keen please email sarah@dev.tri-alliance.com.au

Brooks Duathlon Series
The first races of the duathlon series is next weekend, Sunday 10 July, Richamond. If you are keen, check out the details on the Tri Vic website. If you are racing, make sure you let us know. email info@dev.tri-alliance.com.au
Sprint: 5km run / 20km bike / 3km run
Dash: 2km run / 10km bike / 1km run

Time Trial Results
You can now check out your time trial results, log into your toolkit under ‘training’ and view ‘Time Trial Results June 2011’. We time trialled 53 athletes on the weekend with some fantastic results. Well done to previous gatorade series winners Geoff Taylor and Sarah Gove who took out the fastest male and female 10km times (Daryl you are not far off!) and Nathan Simms and Narelle Crooks the fastest male and female 20km times. These are the ones to beat on the bike – so keep up the great work all.

Last dinner tonight @ Cafe a Taglio
Our last post training feed at Cafe a Taglio, 157 Fitzroy Street St Kilda is tonight. So if you haven’t had a chance to taste their gourmet pizza or pasta, make sure you come along! A NEW VENUE will be announced for July. Any suggestions are welcome! email info@dev.tri-alliance.com.au

Athlete Results
Well done to Meghann Blakemann who finished FIRST in her first Olympic Distance race and Bill Kosmopoulos who finished FIFTH in his age group in his first sprint distance in no other place than Bali!!! What an amazing effort by both athletes who were worried not only about their new race distance, but the race conditons – hot, humid, hilly and road not closed to traffic. If you have been to Bali you could only imagine! Well done guys, look forward to hearnig your stories when you return to Melbourne (that’s if you do…)

Good luck to Brett Archbold!
Brett Archbold is in his final days leading into Ironman Korea. Brett has said of his lead in this week….
“Things are going well here, the weather has been very weird, from fog most days, to a tropical storm last sat, then getting sunburnt on sunday! Took a fair while to get here, but we were here by thurs night, so have had plenty of time to have a ride of the course, had a swim and have run 80% of the run course. The bike is rolling hills most of the way, super smooth roads, hotmix and no potholes, and the run is rolling hills as well. It has been coolish here, for this time of year anyway, only 22-30 most days, but humidity 70-100%. Accomm is fantastic, right on the bike and run course, and only 50 bucks a night! We have been eating local nearly every night for about 5 dollars a meal! …..(now) just hanging for sunday to get here and get it done!! To track Brett visit Ironmanlive.
All the best Brett – look forward to tracking you on the day.

Next Athlete Team Meeting
Is schedualed for Tuesday 12 July, 6.30pm @ MSAC. There will be giveways on the night, so to eligible you must RSVP for numbers. CLICK HERE to RSVP (further details to follow)

Tri Alliance Hoodies & Swimwear
Stay tuned as the long awaited Tri Alliance Hoodie is set to be released. A functional (yes warm!) full-zip fleecy hoodie with funky retro logo. Keep an eye out for this one in the next week! We are also developing a male and female engine swimwear range – so stay tuned for our swimwear design and details for orders.

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GENOVESE KINGLAKE RIDE – Sunday 11 September
Last chance to take advantage of the early bird special! Tri Alliance athletes also receive a bonus $15 off the early bird special but you must enter before 5pm today! Email info@dev.tri-alliance.com.au and let us know what distance (70km or 120km) you are keen on doing and we’ll send you a special discount code!!

If you haven’t done this ride before, why not put this one on your winter racing calendar. Every entrant receives a FREE Nalini Jersey valued at $139 and Italian Briko Sunglasses valued at $110! Full details here.

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Tour de France App by Sportal
Want to keep updated with everything ‘Tour de France; this year? Then make sure you check out Sportal’s Tour de France App!

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SHOTZ SPORTS NUTRITION
Our Lorne Camp weekend our athletes were treated with valuable energy and hydration information from Daryl Griffith – the Director of Shotz Sports Nutrition. For those who are keen to get their hands on gels, bars and hydration, you can order online now and receive FREE shipping! Plus, spend $60 on your first order with AustralianVitamins.com and receieve $10 off!! Can’t beat that.
Click here to view and order all your training and racing nutrition products online.

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RUN MELBOURNE
Early bird entries for Run Melbourne also runs out today – so if you were planning on racing and haven’t entered, make sure you do today!!
If you are racing and haven’t let us know yet make sure you email sarah@dev.tri-alliance.com.au

Half Marathon – Chris Ormston, Lucas Reily, Lisa MacFarlane, Sheridan Brown, Evalin Ling, Paul Cassie, Marina Zupan, Brad Campbell, Stan Assimopoulos, Alex Angelini, Dean Hawkins, Kerri Whitney, Andy Wood-Rich, Mick Gray, Gordon Spargo, Dan Brueckner, Glenn Barber
10km Event – Pam Tunas, Jess Evans, Sarah Grove, Michelle Reckerman, Brianna Scarlett, Steph Sheldon, Geoff Taylor, Dan Weekes, Dom Keating, Simon Gronow, Emily Hoskin,

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TRI ALLIANCE TRADING POST
We have a few second hand items athletes are selling at the moment. If you are keen on any of the below items, please email sarah@dev.tri-alliance.com.au and we will put you in touch.

Toyota Aero Roof Racks
2 bar set
60kg capacity
Perfect for attaching bike carriers
Originally purchased for a Toyota Aurion
Purchased for $350 used for 1yr selling for $200

Tri Alliance Female Bib Knicks $65!!
Bib & Brace Knicks have carbon pro pad (male) or liquid cell pad (female) – an extra comfortable chamois with extreme comfort and durability. Perfect for those extra long rides.
Female small, worn twice only (wrong size!!) as new condition. Normally $130, selling for $65. BARGAIN!

Tri Alliance Female Long Sleeve Jersey
Worn once only – as new condition. There is no other item you need on the bike!! (well maybe a couple of other items…) 🙂 Selling for $140 (RRP $150)

Tri Alliance Running Tee
Male medium Lorne Camp tee. Normally $45, selling for $15. Great tee to wear even if you didn’t attend the camp – perfect way to get a cheap running tee!