Weekly Transition #7 20 June 2012

WORD FROM THE COACHES
We had a great training week last week off the back of our Winter Training Camp, and most athletes have come through the recovery and build off the camp well. If you are still feeling tired/heavy make sure you speak to a Coach in the Office so we can provide you with further guidance to ensure you gain maximum benefit from the camp.
We were pleased with the long rides along Beach Road and out to the Dandenongs on the weekend, with athletes challenging themselves as the distances start to increase. If you feel like you are in the wrong group make sure you speak to us before this weekends ride.
Ride safety: We had one incident on the Beach Road ride though, were one rider clipped another wheel – which luckily only ended with him on the side-cut. But any accident on the bike can be much worse, so we again ask for every rider to be 100% focused when riding. If you find towards the end of the ride you are tired leave a little extra gap between the rider in front to allow for your delayed reactions. If you have any concerns, let us know so we can provide you further guidance.
*All riders MUST have read our bunch riding and cycling etiquette and Tri Alliance Group ride info before riding in any of our group rides.

TRI ALLIANCE SET TO MOVE TO QLD!
An exciting announcement made this week! Tri Alliance is set for a big move this year as it announces an exciting move into Queensland. Tri Alliance (TA) is joining forces with the Brisbane Triathlon Squad (BTS) and Gold Coast Triathlon Squad (GCTS) who will both be rebranding under the Tri Alliance name and brand in time for the upcoming 2012/2013 Triathlon Season. This move will see the Tri Alliance brand reach two states and coach close to 400 athletes of all levels and abilities and will be a dominate power in triathlon coaching and triathlon training in Australia. – CLICK to continue reading.

TRAINING COMING UP
Reminder that we have started back our Tuesday AM runs and Thursday AM windtrainer sessions both from MSAC, along with our Friday AM swim session now introduced at both Northcote and MSAC. So make sure you check out our training timetable so you are aware of what sessions are on and what sessions are applicable for your level of training. If you are unsure please contact our coaches in the office. (Note our new timetable is interactive, so please click on sessions to view full details).
Please note that you need to bring your own windtrainer for the Thursday AM windtrainer session.

TIME TRIALS NEXT WEEK – IMPORTANT INFORMATION
Our second round of time trials for the year are happening NEXT WEEK. Time trials are an important part of your training program to access how you are progressing and set paces for your next block of training. CLICK HERE to read full details, including session days and times – these may differ to that outlined on our training timetable. So please ensure you read ALL details.

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NEW 70.3 HALF IRONMAN EVENT!
Australia has a brand new 70.3 Half Ironman event on the calendar – Mandurah 70.3 in Western Australia. The event is being held on Sunday 21 Oct, with entries opening on Tues 26 June. The race has also been announced as a Half IM World Champ Qualifier for Las Vegas – so if you are looking for an early season Half IM event – this could now be it. CLICK HERE to read more…

GENOVESE KINGLAKE RIDE – SPECIAL TRI ALLIANCE ATHLETE DISCOUNT
The 5^th Annual Genovese Kinglake ride has been moved this year to Sunday 6 October and the world from SuperSprint is that it has already been a hit! Last year Tri Alliance have around 70 athletes participate in the event and this year we will again be supporting the event with training rides, ‘Ride Angels’ on the day and a special discount to you as Tri Alliance Athletes. So if you are wanting to enter this event, please email sarah@dev.tri-alliance.com.au and a special discount code will be sent to you. CLICK HERE to find out more about the event.

DO YOU WANT TO JOIN IN A TEAM AT SHEPPARTON HALF IRONMAN?
We have a number of athletes who are keen to join a team at Shepparton Half Ironman in November this year. And with around 50 TA athletes racing, and even more teams, why wouldn’t you want to?! Great training day and a great way to support and be amongst your fellow athletes. If you are interested in joining a team please email Sarah with what leg/s you would like to do and we will put you in contact.

GOODBYE AND GOODLUCK
Next week we farewell a favourite of the squad Alison Werstuk. Alison has been with the squad for a year and a half and is one of our most consistant athletes at sessions. You will always see her riding to/from work and training on her bike and we don’t think we have ever seen her without a smile on her face. Alison is leaving us to head back home to Canda with her hubby and she is already gearing up for her first Half Ironman in September in her home Country. Alison, we wish you all the very best and you will be sadly missed by everyone in the squad!

SWIM LANES AT MSAC
We are aware that swim sessions at MSAC on Wednesdays are again getting busy even though we have recently increased from 4 to 5 lanes. We are currently working with MSAC again to work on further ways on how we can gain additional lanes so in the meantime we appreciate your patience if lanes are busy. We have put in a proposol for June based on lane availability so this will be communicated as soon as it is confirmed. This includes adding addional lanes of Friday mornings so all level of swimmers can swim 3 times a week.

LONG COURSE TRAINING CAMP
**PLACES FILLING FAST!!
We are currently finalising details for our next training camp – our Long Course Training Camp 3-5 August. The Camp is held in Apollo Bay and is aimed at Intermediate and Advanced Long Course athletes. Focus for the camp is on hard strength endurance rides and long endurance runs – this camp is all about clocking up kms, rather than education and seminars. Last year this camp was $250 and this year will be pretty much the same (number dependant). So if you are interested please email Emma.nicholl@dev.tri-alliance.com.au. Further details will then be provided. So if you are focusing on Long Course Events this year, make sure you put your name down for this fantastic camp!

TRAINING TIP OF THE WEEK – Remember to hydrate when it’s cold!
Its that time of the year when the days are shorter, darker and colder! One thing that can be easily forgotten during winter is to hydration. You may not be losing much fluid through perspiration, but cold, dry air can still dehydrate you. Your body needs to be hydrated in order to function at its optimal level. If you don’t drink enough fluids, you can feel tired, cranky, or irritable AND loose performance. You might even think you are hungry, when your body is actually craving water.
So, when you are out riding, running or swimming next and you start feeling a little lethargic, think about the fluids you’ve taken (or haven’t taken) in. Think twice about running past that water fountain without stopping, always take 2 x bottles on your bike and pack your water bottle with your swim gear! Our coaches should see as many water bottles on pool deck as they are pool buoys.
*Tri Alliance in conjunction with Shotz Sports Nutrition will be running a hydration session at a windtrainer session in July/August, so stay tuned for this.

Did you miss our training tip of the week last week? Check out last weeks newsletter to find out what it was.

SAVE THE DATE! SAT 14 JULY – TOUR de FRANCE PARTY & FUNDRAISER!
In conjunction with the BikeLab we are finalising details on a Tour de France Party and fundraising night for ‘Ride to Conquer Cancer’.Full detaisl will be out in the next week, but make sure you save this date in your diary, will be a fun night!
*Note we are aware this is before Run Melbourne, so you can come along and support for as long or as little as you like… Did someone say PAR-TAY?!?!!! 🙂

ATHLETE ID CARDS
A reminer that all athletes are required to bring their Athlete ID to every session. You must have your card scanned by a Coach BEFORE you start your session. All new ID’s have either been handed to athletes or sent in the mail, so if you have not received yours you must email emma@dev.tri-alliance.com.au and confirm your current mailing address. There shouldn’t be any excuse why you don’t have your card at a session.

DUATHLON SERIES
For those who are keen for some Winter racing, Tri Alliance is looking at programming in Race 3 and Race 4 of the Duathlon Series for Sprint and Olympic Distance athletes to gain some race ecperience prior to teh start of the season. So make sure you look at keeping the following dates free if you want to participate in these races:
Race 3 Sunday 16 Sept, Kew Boulevard, Kew
Race 4 Sunday 7th Oct, Yarra Blv, Richmond
Click here for more information on the duathlon series.

RIDE DETAILS FOR THIS WEEKEND:
Details for this weekends rides can be found below. This must be read in conjunction with the following Group Ride Information for May & June. This information includes further details on groups and which one you should ride in. Rides this weekend will be split over three locations, so please ensure you read the following details so you know which group you should be in and where.

Groups & Details:
GROUP 1 & 2 – Advanced Long & Short Course. Strong riders, great road skills, confident in bunch riding and rolling turns. Pace 32+km/hr.
Meet: Corner of Sunbury Road and Oaklands Road, Bulla. Turn right at the junction roundabout at this intersection and park in the ‘Airport Viewing Carpark’. There are NO toilets/cafe’s available so come prepared with all your gear. ALL RIDERS MUST HAVE FRONT AND REAR LIGHTS – NO EXCUSES. This is for advanced riders only, intermediate athletes to join groups 3 or4.
Time: 7.00am ride brief, 7.10am roll out
Advanced level 1 130km Wildwood > Lancefield Loop Return
Advanced level 2 110km Wildwood > Lancefield +5km Return
Coffee: Post Ride @ Living Legends
Coaches: Ollie & Sarah
*Both groups will head out together and naturally form smaller groups. Coaches will advice distances in briefing.

Group 3 – Intermediate Long Course Athletes. Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 26-30km/hr.
Meet: TAHQ @ BikeLab. 90-92 Inkerman Street StKilda
Time: 7.00am ride brief, 7.10am roll out
Ride: 90-110km TAHQ > Frankston > Humphries Rd > Port Melbourne > TAHQ
> For 90km head straight back to TAHQ and DON’T continue to Port Melbourne on way back home)
Coffee: Post Ride @ TAHQ@BikeLab
Coaches: Greg & Des
*Groups will head out together and naturally form smaller groups. Coaches will advice distances in briefing.

Group 4 – Intermediate Short Course Athletes. Intermediate riders, good road skills, confident in bunch riding and rolling turns. Pace 26-30km/hr.
Meet: TAHQ @ BikeLab. 90-92 Inkerman Street StKilda
Time: 7.05am ride brief, 7.15am roll out
Ride: 70-90km TAHQ@BikeLab > Frankston > PortMelbourne > TAHQ
> For 70km, turn around at the end of Station St,
> For 80km head straight back to TAHQ and DON’T continue to Port Melbourne on way back home
Coffee: Post Ride @ TAHQ@BikeLab
Coaches: Emma
*Groups will head out together and naturally form smaller groups. Coaches will advice distances in briefing.

Groups 5– Beginner riders. New to road riding, not confident on the road, need monitoring and guidance.
Meet: Mordialloc – Tour de Cafe, Peter Scullin Reserve. 1 Pier Road Mordialloc
Time: 7.50am ride brief, 8.00am roll out
Ride: Approx 1.5-2hours. Mordialloc, Station Street
RSVP Required: If you are planning on riding in this group please email RSVP by emailing us.

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