Weekly Transition 15 March 2012

Word from the Coaches….
The long weekend seems to have come and gone in the blink of an eye. An extra day on the weekend just means extra time to pack more into the weekend!
On Saturday we held our Annual Goal Setting Workshops – presented by The performance and Sports Psychology Clinic and we have received fantastic feedback from athletes who attended. We will be providing a wrap up from the workshops – so stay tuned for this next week.
Our Ironman Melbourne athletes hit their peak weekend training clocking up 200+ kms on the bike and 48+ kms of running in just two days. They now gladly sit in a 2 week taper getting ready for next weekends biggest race on the Melbourne Calendar. We can’t wait to watch, support and cheer every one of our 18 athletes home next Sunday. It’s going to be huge! Stay tuned for details next week in regards to meeting points, after party drinks etc.

Sunday our short course athletes had a great ride, with some jumping straight off their bikes and getting ready for Narelle and Nathan’s Wedding. And what a beautiful wedding it was! Congratulations to the new Husband and Wife!

This weekend is another busy one, with 50+ athletes heading down the road to Portarlington to take on the Active Feet, Gatorade or Long Course Distance. For those who have raced Portarlington before you all know how fantastic this race venue is and we look forward to another great fay for PB’s and podiums. Best of luck to everyone racing – particularily our long course athletes who are taking on the distance for the first time!
Our Partners Lakeside Sportgs Medicine Centre will be in action as always providing pre and post race massage – so make sure you see the guys. Unfortunately due to timing they won’t be able to stay around for the finish of the Long Course but wish you all the best of luck in your race. Dane from PSPC will also be on course, so make sure you say hi and feel free to chat to him further about your goals setting or your racing. He loves to chat – so make the most of his time there!

Tri Alliance has 6 houses full of athletes spread over Portarlington, with most athletes arriving late Friday afternoon/evening. Read below for details on training etc for this weekend. And please keep an eye on facebook over the weekend for any dinner/coffee arrangments. Not on facebook? Time to get on it!! 🙂

A special mention to our next TRY-the-TRI Group who complete their 6 weeks training with this weekends race. Best of luck to: Nicky Chambers, Nicky Sheltus, Peter Tucker, Rhea Scheltus, brendan D’Souza, Lisa Leong. Have a great race – we know you will have fun!! 🙂

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CHANGE TO TRAINING TONIGHT (Thursday 15 March)
Please be aware of the following changes to tonight’s training due to impending weather and congestion/traffic surrounding Albert Park with the Grand Prix.
IRONMAN: 6.00pm Windtrainer session from TA Office 3/20-26 Sabre Drive Port Melbourne.
HALF IRONMAN: 6.00pm Windtrainer/run from TA Office. Followed by a debrief on this weekends race.
SHORT COURSE: 6.00pm run & swim (swim weather dependant) at Sandridge Lifesaving Club, Sandridge Beach. Followed by a debrief on this weekends race.
See you all tonight!

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APRIL – RECOVERY & TRANSITION PHASE
For the majority of our athletes, April is the month to recover and have some time off from triathlon. As with previous years, we have again put together a fantastic line up of activities for the month of April which are aimed at allowing you to have a break from ‘normal’ triathlon training and have some FUN while still maintaining fitness. Sessions will be fun based and all with a social element. For those who are still in training for events, a number of sessions will cater for you – however you will be required to bring your program with you and be aware of your own training schedule. So keep reading to find out what we have in store for you!!

Stand Up Paddle Boarding | 1000 Steps | Mountain Biking | Boot Camps | Bike Skills | Fun Runs | Tour de Latte plus more!
Yep – that’s what you will be looking forward to in APRIL during our April Recovery & Transition Phase!! Still racing in April/May? Details also included.
CLICK HERE to find out more and to RSVP!

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ATHLETE RESULTS
Victor Harbour
Last weekend we had a small number of athletes make the trek to Victor Harbour, South Australia for the next Olympic Distance qualifying race for athletes who are aiming at qualifying for the Olympic Distance World Championships held in New Zealand in September 2012.
Well done to each of our athletes who all had great races:

Emma-Lise Donati – 2:13:21, 1st F30-34 a PB and securing her place for the worlds.
Peter Rainey – 3rd M45-49 a PB and adding valuable points to his qualifying campaign
Dan Weekes – 2:16:26, a solid race in all 3 legs, 15th in age group to add a few more points to the table.
Anthony Leverington – 2hrs 29 – Olympic PB, swimming sub 30 for the first time and running sub 45. Great result all round.

Three Peaks Challenge
Brad Riddington took on the Three Peaks Challenge on the weekend completing the event in 12 hours 01 elapsed time, around 10 hours 50 min ride time on the bike for 235km of some tough mountain climbs!
“Lucky enough to have perfect weather for the day. Couldn’t imagine the poor folks in prior years that did it in the rain. The first 10km of the climb up the back of Falls was very tough with 200km in the legs, but I rode it without having to stop or walk. I’d recommend it ….as something that you do once!”
Great work Brad!

Dune to Dune Triathlon, Cape Patterson
Your Emily Hosken continues her late season form in Cape Patterson on the weekend, placing 2^nd female overall in the Dune To Dune sprint triathlon on Sunday. Emily the was leading female all race until the last 1km in the run. The woman who won was very gracious and said that she was a local and only won because she had the home ground advantage of knowing the run course so well. An amazing effort – well done Emily!

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EXCITING THINGS TO COME – STAY TUNED!
The Tri Alliance Team have been working extremely hard behind the scenes in the last couple of months already planning for the 2012/2013 season. There is a lot that happens in the four walls of the TA and we can’t wait to release a lot more details on what we have been working hard for you on. Some exciting details to be released in the next 2 weeks:

Our April ‘Recovery & Transition Phase‘ Traning Timetable – this includes details on what happens if you are still racing during April May, and the importance of this 5th phase of our training program. Did someone say let’s have some FUN??? Mountain biking, bootcamp, bike skills, Stand Up Paddle Boarding PLUS MORE!
Post Race 7 Celebrations – Sun 1 April, get ready to swap your training shoes for dancing shoes!
End of Season presentation Night – locked in for May 12, official invites (and details!) will be released on March 19.
NEW training timetable for the NORTH/WEST, with new bike and run sessions starting in May for those who train in the North/West area – including new coaches!
Run Technique Program with Level 5 Track & Field Coach. Keep reading to find out more.
Lorne Training Camp – back with popular demand, our first (and biggest!) camp for the season. Queens Birthday Weekend – lock it in!
*Please also note that the Tri Alliance office will be closed during the period Friday 6 April, returning Monday 23rd April, all sessions will remain as planned during this time, howere there will be no-one in the office. Further communication on this will be provided including emergency contact numbers.

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RUN TECHNIQUE PROGRAM – COMMENCING MAY
Wanting to work on your Run Technique? Tri Alliance has again secured the services of Level 5 Track & Field Coach Tony Benson to run a run technique program for those who want to work specifically on this area to improve their technique. It will be a 6 week program commencing in May (perfect timing for technique!) We already have 25 names on our list, so we are looking at running 2 programs at the same time – we are just confirming these days/times but will either be 1 on Thursday PM, 1 on Saturday afternoon OR both on Saturday afternoon. So keep reading on how you can secure yourself a place….
**ONLY 5 PLACES REMAIN**

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ARE YOU RACING IN APRIL / MAY / JUNE ?? IF SO, WE NEED TO KNOW
Are you racing outside of the ‘Melbourne Triathlon Racing Calendar’? This includes any race after the last race of the Gatorade/Active Feet Fun Tri Series such as Sydney, Busselton Half, Port Mac + more. IF SO – WE NEED TO KNOW! This will ensure you are provided with a program over the April/May period leading into your specific races.
Below is a list of athletes / races we have – if you are not on this list please let us know: (or if you are on the list and no longer racing, we also need to know.)

SYDNEY – 15 APRIL
Margaret Mielczarek, Brad Campbell, Brinn Tavener, Rachel Stonestreet, Brett Parker, Morris Caleca, Mark Skilton, Stan Assimopoulos, Pam Tunas, Anthony Churchward, Lisa Dominguez, Shane Buntman, Geoff Taylor, Daniel Steadman, Michelle Grocock, Damien Phelan, Alex Angelini, Jonathan Carberry, John-Paul Collins, Xavier Flynn, Hendrick Zimmet, Chris Ormston.
Port Macquarie – 6 MAY
Peter Hinrichsen, Mark Jenkins, Jonathan Cahill
Busselton Half – 6 MAY
Lucas Riley, John Grant
Hawaii 70.3 – 2 JUNE
Stan Assimopoulos, Jono Tucker
Challenge Cairns – 3 JUNE
Michelle Grocock – Half

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WINTER LIGHTS SPECIAL FROM CBD CYCLES
With the days getting shorter, and the training getting darker, our valued partners CBD Cycles have put together a great special on quality bike lights to ensure you can see and BE seen on your road rides. It is compulsory from no on for all athletes to ride with lights (due to late sunrise) on our weekend rides, so if you don’t have any – make sure you get some!

CLICK HERE to grab yourself a bargain!

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PRO IRONMAN ATHLETE JOE GAMBLES ‘ASCENDS’ ON TRI ALLIANCE!
Tri Alliance is excited to announce that ‘ASCEND‘ believer and Pro Ironman Athlete Joe Gambles will join Tri Alliance at a training session before his next major race – Ironman Melbourne!

Joe recently finished 2nd at the Australian Long Course Championships at Falls Creek last month, and is now setting his sights on Ironman Melbourne on Sunday 25 March 2012, along with 17 Tri Alliance athletes.

This is exciting not only for our own Ironman Melbourne athletes tackling this course, but for every one of our athletes. To have a pro triathlete of Joe’s calibre sharing his knowledge, experience and stories of triathlon and Ironman racing – and we are excited to have Joe join us at our training session on Thursday 22 March 2012.

There will also be ASCEND give-aways on the night, so you don’t want to miss out on this one in a life time training session!!

CLICK HERE to read more….

Tri Alliance would like to thank Joe for his time and Ascend for their ongoing support of Tri Alliance.

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ROAD TO PORT RIDE FOR KIDS FOUNDATION
The KIDS Foundation undertake a fundraising ride every year called the Road to Port. The ride this year will start from Ballarat and after a tough 7 days in the saddle the ride will finish in Port Macquarie for the Port Mac Ironman race on the 3^rd of May.

A group of over 30 riders will take part in the 1200km ride this year including GIANTS National Sales Manager Darren Rutherford. So far the ride has raised over $24,000 with all the proceeds going directly to the KIDS Foundation. We would ask that you get on board with this great endeavour and donate for such a worthy cause no matter how big or small.. every donation counts!

To read more and make a donation please visit the Ironman Charity challenge page here.

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DATES FOR YOUR DIARY
Sun 18 March – Race 6 Gatorade/Actve Feet Series, Portarlington (and Grand Prix!)
Sat 24 March – Great Ocean & Otway Classic Ride
Sun 25 March – Ironman Melbourne! & Mooloolaba Olympic Distance
Sun 1 April – Race 7 Gatorade/Actve Feet Series, StKilda followed by post race celebrations
Sun 15 April – Sydney Olympic Distance
Sat 5 Mar – Port MacQuarie Ironman
Sun 6 May – Busselton Half Ironman & Puffing Billy Fun Run
Sat 12 May – Tri Alliance End of Season Presentation Night
Sun 20 May – Great Ocean Road Half/Full Marathon
7-11 June – Lorne Training Camp
Sun 15 July – Run Melbourne
*New calendar coming soon with all the dates you need to know for the 2012/2013 season – stay tuned!

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TRAINING DETAILS THIS WEEKEND
SATURDAY 17 MARCH

SHORT COURSE ATHLETES IN MELBOURNE:
Run, bike skills & open water swim, Elwood Beach Coach Emma
6.50am for briefing for a 7.00am start. Bring all swim, bike & run gear.

TRY-the-TRI’s: Triathlon Skills
Elwood Beach 9.30-11.00am
Bring all swim/bike/run gear. Coach Emma

LONG COURSE ATHLETES NOT RACING SUNDAY
Long Ride – NON COACHED
Meeting at Port Melbourne Lifesaving Club (opposite Pickles Street, Port Melbourne) FRONT & REAR LIGHTS COMPULSORY
Ironman Melbourne 6.30am start. Please read your programs for ride distances.

ATHLETES IN PORTARLINGTON
Pre Race Session
8.45am for a 9.00am start at Portarlington Race Venue. Meet near the pier.
Easy Bike, run and optional swim over part of the course and transition walk through.
Session will be followed by set up of the TA Taj and coffee at the local bakery. 🙂

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SUNDAY 18 MARCH
THOSE RACING:
Active Feet Race Day Information Sheet. Race starts at 7.15am
Gatorade Race Day Information Sheet. Race starts at 8.20am
Long Course Race Day Information Sheet. Race starts at 8.00am