Weekly Transition 8Nov2013

WORD FROM THE COACHES
After a week in the sun with our athletes in Noosa, it’s hard to come back to Melbournes lovely weather (again!). But needless to say it’s been great to see so many athletes still attending sessions in less than favourable conditions. That is where athletes are made, so well done team. And we’ll promise that summer is not too far away! 🙂

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NOOSA MULTI-SPORTS FESTIVAL WRAP UP
Another fantastic week in Noosa – a great chance for athletes to get together, enjoy the sunshine and take part in this amazing race. Click here to read our report on the race and everything in between!

Additionally, Tri Alliance Victoria and Tri Alliance Queensland proudly presenting Smiling for Smiddy a cheque for $75,052 to continue the fight against cancer. Tri Alliance thanks our athletes, friends and family who helped reached this amazing milestone and we look forward to continuing our association next year! Well done team.

NEW TEAM AMBASSADORS!
We would like to congratulate our new Team Ambassadors for the 2013/2014 Season – LANCE WILLIE and ANNE-MARIE COOKE! Two very worthy recipients to represent Tri Alliance this Season. We had a tough decision to make with many great applicants, so we would also like to acknowledge some of our other fantastic applicants including Michelle Grocock, Narelle Crooks and Cameron McConville who made our decision a tough one. A big thanks also goes to last years Ambassadors Lisa MacFarlane and Andy Wood-rich. Well done team, here’s to a fantastic season ahead! Stay tuned as we introduce our new ambassadors over the coming weeks.

SWIM SESSIONS AT MSAC & STMICHAELS – IMPORTANT INFORMATION
We have two new swim sessions starting next week! These new sessions are specifically for our beginner swimmers and those new, or want to focus more on technique. So please ensure you know which sessions to come along to if you train in the CBD/MSAC area as this has now changed.

Venues:
MSAC – Melbourne Sports & Aquatic Centre
STMICHAELS – StMichaels Grammar, 25 Chapel Street StKilda

Sessions:

Monday
6.30pm STMICHAELS – beginners/new/technique. Swim 2min or above for 100m.
7.00pm MSAC – intermediate & advanced. Swim 1.50min or below for 100m.
Tuesday
6.00am MSAC – beginners/new/technique. Swim 2min or above for 100m.
Wednesday
5.45am MSAC – Top intermediate, low advanced & top advanced. Swim 1.40min or below for 100m
6.30pm STMICHAELS – beginners/new/technique. Swim 2min or above for 100m.
7.30pm MSAC – Low Intermediate. Swim 1.45-2.00min for 100m.
Friday
5.45am MSAC – Top intermediate, low advanced & top advanced. Swim 1.40min or below for 100m

SHORT COURSE ROAD RIDE AND GROUP RIDING SKILLS
6.45am THIS Sunday 10 November, Elwood Lifesaving Club
This session is specifically for ALL Short Course Athletes and those who want more experience riding in a group. Coaches Ollie, Sarah and Ryan will be taking specific groups to assist with group riding to ensure you become a more confident, stronger and faster rider by riding in a pack and riding specifically with others.
**We require ALL Short Course athletes to attend this ride!**

SHEPPARTON/CANBERRA HALF IRONMAN – RACE BRIEF
Sunday 10 November, 9.30am Elwood Beach.
We will be holding a Shepparton/Canberra Half Ironman Brief and Race Review post training this Sunday 10 November. All Long Course athletes racing Shepparton OR Canberra are encouraged to attend. Head Coach Ollie will go through race and nutrition plans, answer any last minute queries you may have and chat about tapers into the race.
Training: 7.00am Open water swim, 8.00am Long Run followed by breakfast/coffee and race brief at 9.30am

4 WEEK EXPRESS STRENGTH & CONDITIONING PROGRAM
Tri Alliance is looking at commencing a 4 week express Strength & Conditioning Program withHead Strength & Conditioning Coach Kemble Edelston. This program would be specific for those who have recently commenced their build into Ironman Melbourne and will commence Friday 22 November. Please email sarah@dev.tri-alliance.com.au if you are interested. Click here to read more

6 WEEK ADVANCED STRENGTH & CONDITIONING PROGRAM
Designed for more advanced athletes wanting to take their bodies to the next level. Ensure you stay injury free during the peak racing season, and develop explosive strength, speed and power to give you that racing edge. Ideal for top intermediate & advanced athletes, will commence early January for peak racing in the New Year.
Please email sarah@dev.tri-alliance.com.au if you are interested.

TRI ALLIANCE CHRISTMAS PARTY – SAVE THE DATE!
Sunday 15 December, New Venue! Fun – Food – Festivities – Friends – Family
Full details coming soon!
Click here to save the date and receive details!

ELWOOD LIFESAVING CLUB
We had a great turn out to our BBQ and ELSC Open day a couple of weeks ago, in which we had a number of athletes already sign up to support the Club that supports us.
We are again encouraging all athletes who train from Elwood Lifesaving Club to sign up as a member (only $85 annual fee). And with some fantatsic benefits including full use of the Club at any time it is open – including our training session times. And with hot showers, clean change rooms and a dry place to leave your bags, why wouldn’t you! CLICK HERE to read more and to sign up today.

TRI ALLIANCE RUNNING GROUP
Tri Alliance Run group is up and running and we would like to open these sessions to all of our athletes. Please feel free and encourage a friend or family member to come along and get fit for summer. They will receive 2 weeks FREE training. Follow our Run Group Facebook page

6 WEEK TRI CHALLENGE!
Do you know someone or have a friend that should complete the Tri Alliance Tri Challenge? Our 6 week Tri Challenge leads into and includes entry into Race 2 of the Gatorade Series (St Kilda) Click here for more and to share!

CHALLENGE MELBOURNE ENTRIES – LAST CHANCE!
This is your last chance to snap up a spot for next years Innaurgural Challenge melbourne Event! Simply through being on our long course program you can secure yourself an entry into the event BUT ENTRIES CLOSE SUNDAY 10 NOVEMBER!
Click here for more information or call the office on 9645 2223 to chat to a Coach. Limited entries remain, so if you missed out, make sure you don’t delay!

TRAINING THIS WEEKEND

SATURDAY
Long Course Ride/Run:
Meet: Elwood Life Saving Club
Time: 6.15am for 6.20am start
Ride: Follow your program rides/distances.

Short Course Combo:
Meet: Elwood Lifesaving Club
Time: 7.20am for 7.30am start
*Intermediate to advanced short course athletes/runners are asked to meet for a 7.15am run start.
Session: 3 times the fun. Bring all your ride, run & swim gear. The session will commence with a run so leave your bikes in the car or bring a lock for your bike. ELSC members can put their belongings in the Club.
Coach: Sarah

SUNDAY
Long Course OW Swim/Run:
Meet: Elwood Lifesaving Club
Time: 7.00am for Open Water Swim (Coach Greg), 8.00am Long Run, 9.30am Half Ironman Brief.
Session: various distances, follow your program or seek advice from coaches.

Short Course Ride/Run:
Meet: Elwood Life Saving Club
Time: 6.40am for 6.45am start
Group Ride/Run: This session is specifically for ALL Short Course Athletes and those who want more experience riding in a group. Coaches Ollie, Sarah and Ryan will be taking specific groups to assist with group riding to ensure you become a more confident, stronger and faster rider by riding in a pack and riding specifically with others. Pack your runners also.
**We require ALL Short Course athletes to attend this ride!**
Coach: Ollie, Sarah & Ryan