WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- THIS WEEKS ROUND UP & NEWS – KONA
- TRY THE TRI – COMING SOON
- NEW CYCLING GEAR – SOCKS ARRIVING THIS WEEK
- BIKE FOR SALE – 2015 GIANT AVAIL ADVANCED PRO
- HELL WEEK & FALLS CREEK CAMP
- ELWOOD LIFE SAVING CLUB MEMBERSHIP
- TRAINING SESSION UPDATES
This week with the change to daylight savings we return to Elwood and our combo sessions on a Thursday evening and Saturday morning. These sessions, as well as being a great reminder to the body of what a brick session is all about will work on transitions and technique across all legs. All athletes can save heaps of time on a transitions so mounting the bike fast and efficiently and having all you gear set up correctly is well worth the practice. In addition working on our open water technique such as sighting and race starts are vital at this stage of the season. The below highlights the main changes to the summer timetable and our Elwood sessions.
Thursday evenings – 6pm – Short and Long Course Combo – Bring all your gear as there will be swim/bike (wind trainers) and run components in the session for both long and short course athletes. Hot laps are still happening – long course athletes are encouraged to make these morning sessions and if not attend the combo. Advanced short course athletes to attend both sessions and will run and open water at combo.
Saturday mornings – 6:30am – Long course ride – Long ride working towards those higher volumes in prep for halves and full distance Ironman racing.
Saturday mornings – 7:30am – Short Course Combo – Bring all your gear (swim/bike/run) including transition set-up and helmets. Sessions begin with a run so leave gear in cars until this part is complete.
Sunday mornings – 6:30am – Short course ride – Long ride working efforts and rolling turns building speed and volume for short course racing.
Sunday mornings – 7:00am – Long course run and swim – Long run and open water swim to get re-acquainted with the bay.
For full timetable of sessions please ensure you regularly check the timetable here and ask coaches if you have any questions with regards which sessions you should be attending. For information regarding supporting the Elwood Surf Life Saving Club and parking permits for the new season please read on here.
http://vic.dev.tri-alliance.com.au/triathlon-training-timetable-melbourne-cbd/
Read all about the weekends training here. Parking at Elwood on Saturday morning could be busier than normal with a Community shred day being held from 10am at the Life Saving Club. We don’t believe this will affect our sessions as they will be earlier than this but please consider that there may be more people and traffic around. For more information on this event please read the following links here and here.
***PLEASE NOTE – Wednesday evening swims at MSAC have now moved to 7:30pm indoor 50m pool for October and November. We have tried to keep our preferred 6:15pm slot but due to water polo taking the outdoor pool and Vicentre squad taking priority we have the later slot. We will be continually requesting 6:15pm for upcoming months so hope to return to that slot in due course.***
WIND TRAINER SESSIONS – With the past few weeks wind trainer sessions at MSAC being extremely popular we are asking that you bring your own trainer if you have one or consider investing in one. With Elwood sessions starting Thursday – numbers potentially could also be limited based on athlete attendances. To help us and yourselves out please consider the following:
- Arrive early to set-up – we start the sessions promptly
- If using one of our wind trainers pay for it’s hire ($5) and write your name down and the trainers’ number before the session begins. This will be checked.
- Chocks only available to those hiring wind trainers.
- Let the coaches know if there are issues with a particular trainer.
- Ensure you use a correct wind trainer skewer on your bike and that the locking mechanisms are secure on the trainer to avoid any accidents.
NOOSA FACEBOOK GROUP We have another mass exodus from Melbourne to Noosa this year with around 50 plus athletes. If you’re coming to Noosa this year join the group and get the low down on everything that’s being planned. Remember there are several hold the dates for in Noosa, Race day TA Taj, drinks and festivities, Tri Alliance Race Day After Party, Mad Monday @ Noosa Life Saving Club and Melbourne Cup in the Sun at a venue TBC!
2.THIS WEEK’s ROUND UP, NEWS & RACING – BASICALLY KONA!
For over 35 years the IRONMAN World Championship has brought the world’s best athletes together in competition. The inaugural “Hawaiian IRON MAN Triathlon” was conceptualized in 1977 as a way to challenge athletes who had seen success at endurance swim, running and biathlon events. Honolulu-based Navy couple Judy and John Collins proposed combining the three toughest endurance races in Hawai’i—the 2.4-mile Waikiki Roughwater Swim, 112 miles of the Around-O’ahu Bike Race and the 26.2-mile Honolulu Marathon—into one event.
On February 18, 1978, 15 people came to Waikiki to take on the IRONMAN challenge. Prior to racing, each received three sheets of paper with a few rules and a course description. The last page read: “Swim 2.4 miles! Bike 112 miles! Run 26.2 miles! Brag for the rest of your life!”
In 1981, the race moved from the tranquil shores of Waikiki to the barren lava fields of Kona on the Big Island of Hawai’i. Along the Kona Coast, black lava rock dominates the panorama, and athletes battle the “ho’omumuku” crosswinds of 45 mph, 95 degree temperatures and a scorching sun.
The IRONMAN World Championship centers on the dedication and courage exhibited by participants who demonstrate the IRONMAN mantra that ANYTHING IS POSSIBLE.® On October 10th, over 2,000 athletes will embark on a 140.6-mile journey that presents the ultimate test of body, mind and spirit to earn the title of IRONMAN.
Originally from: http://www.ironman.com/triathlon/events/americas/ironman/world-championship.aspx#ixzz3nkadcCKc
Other upcoming races:
For those who are still planning their racing season there are plenty of opportunities with entries now open for the Gatorade Triathlon Series 15/16. The 5 race series comprises of Sprints, Olympic Distance and mini races. Elwood and St Kilda host the Bayside races with Portarlington hosting it’s 30th anniversary race. Don’t forget Tri-Alliance members receive a 10% discount when they enter and select us as their club.
Another popular event is the Yarrawonga Mulwla Multisport Festival over the weekend of the 17th/18th October. If you are not racing the Melbourne Marathon (same weekend) then get on board for this great event. There is the flagship Olympic Distance, Sprint, Aquathon, 5 and 10k fun runs along with Kids and mini events. Swim in the freshwater of the lake and ride and run through the countryside. We will have a tent available for athletes at this race. If you are after accommodation we have some people looking to share so please get in touch or post on FB. http://www.ymmf.com.au/
With our first 100 filling up now is the time to encourage others to get on-board and join in. Do you have a friend, colleague or family member who want to get into Triathlon? Starting on the 24th of October we have our first Try the Tri of the season which will be free to the first 100 entering the Active Feet or Gatorade Series or race 1.
- Up to 5 coached training sessions a week, designed to cater to all abilities and confidence levels
- Learn all the essential triathlon skills, including bike handling, run technique, transitions and open water swimming
- Access to some of Melbourne’s best triathlon coaches, all keen to support you to achieve your goals
- Access to fantastic sponsorship discounts usually reserved for Tri Alliance athletes, such as bike discounts, Wetsuits, Triathlon and cycling Gear, health supplements and sports health care
- On race day, it’s the simple things that make all the difference! As a special Tri Alliance guest, you and your supporters will be invited to hang out in the TA Taj (the biggest tent on race day, equipped with warm up facilities, massages, bean bags, storage space and a gourmet BBQ afterwards!)
Last year we had a big group of which many are now fully immersed into the club enjoying the culture we have. So please pass the message on – the more the merrier. For more details on this course and subsequent Try the Tri courses click on the link below.
4. NEW CYCLING GEAR – SOCKS ARRIVING THIS WEEK!
Our new cycling gear is now available and – we have the new style jerseys and bib-knicks in stock and orders being taken for our new vests and socks.
Be ready for the new season in some stylish new kit.
We do still have some of the previous cycling gear in various sizes still available which is on special to make way for our new stock. Check out the TriShop here to see what we have.
5.BIKE FOR SALE – 2015 Giant Avail Advanced Pro
Calling all cycling and Tri friends!
FOR SALE:
2015 Giant Avail Advanced Pro – Medium
$2,400 — Melbourne, Australia
**BRAND NEW** 2015 Giant Avail Advanced Pro – Medium
This bike was purchased as a gift new from Giant Hampton about 6 months ago. It has actually only been ridden twice. Once from the shop in Hampton home to Elwood and once to Albert Park and back. Selling as it was never used. Great female specific bike. Priced to sell. These retailed for $3,699!
- Frame – Advanced grade composite
- Fork – Advanced grade composite, full composite OverDrive 2 steerer
- Handlebar – Giant Contact SL, 31. 8mm
- Stem Giant – Contact SL, 8 degree
- Seat Post – Giant Composite D-Fuse SL
- Saddle – Fi’zi:k Vesta mg rails
- Shifters – Shimano RS-685, 22sp
- Front Derailleur – Shimano Ultegra
- Rear Derailleur – Shimano Ultegra
- Brakes – Shimano RS-785 disc, 140mm
- Brake Levers – Shimano RS-685 hydraulic
- Cassette – Shimano Ultegra, 11-32T, 11sp
- Chain – KMC X11SL
- Crankset – Shimano Ultegra, 34-50T
- Bottom Bracket – Shimano press fit
- Wheelset – Giant P-SL0 WheelSystem, Fr: 20H, Rr: 24H
- Tyres – Giant P-SL1, front & rear specific, 700 x 25c
- Extras – RideSense
- Comes with Shimano 105 pedals as pictured (they are off another bike so have been used and have general use scratches etc.)
Please contact Ella on 0413505300 or email ella.brogan@gmail.com if you are interested. Also can be viewed on Facebook.
6.HELL WEEK AND FALLS CREEK CAMP
Our next home based training spike is Hell Week (just before Christmas) and the next Camp is Falls Creek at the beginning of January.
For those who wonder what Hell week is read about last year here – this year it will be from the 19th-27th December.
For the Falls Creek camp (1st-8th January 2016) we have a very limited number of spots left (3 in our accommodation to be precise) so please email Scott to get your name down on the list. We will then be contacting these athletes within the next few weeks regards a deposit to lock in their place.
7.Elwood Life Saving Club Membership
Tri-Alliance has long had an affiliation with the team at Elwood and this year we will continue to train alongside their facility. The team there supports the Triathlon community by assisting with water based race day support for many of the events we all participate in. They are also very active in the community providing an extremely valuable service.
To support them many of our athletes take up the associate membership with them giving access to their changing facilities and warm showers for those cooler Elwood swims. In addition to this you are then able to apply to Bayside Council for a foreshore parking permit which gives free parking (rather than the $10+ a time) at the Club as well as all foreshore parking from Elwood all the way to Port Melbourne which can be used all year – not just for training sessions.
for more information and forms for joining Elwood Life Saving Club please go to their web page and download the documents. Officials of the club are often around whilst our sessions are on to stamp completed forms.
http://www.foxsportspulse.com/assoc_page.cgi?c=1-3152-0-0-0&sID=162256
http://www.portphillip.vic.gov.au/foreshore-club-parking-permit.htm
Please ensure you check the calendar regularly to ensure you know where and when sessions are. This weekends highlights (please ensure you check your program or consult a coach so you attend the appropriate session and that you know your distances – remember you are accountable too!):
- Wednesday 7th – MSAC evening Swim – NOW 7:30pm Indoor pool lanes 8&9
- Thursday 8th – Elwood Combo – 6:00pm
- Saturday 10th – Elwood – Long course ride with coach Ollie @6:30am.
- Saturday 10th – Elwood – Short course combo with coach Scott @7:30am – bring all your gear but be prepared to run first so leave everything else in your car.
- Sunday 11th – Elwood – Short course ride @6:30am with coach Scott
- Sunday 11th – Elwood – Long course run and swim @7:00am with coach Ollie
When out riding please do so safely and pay attention to all the road rules and others using the road. Read on for a guide to cycling etiquette and bike road safety and ethics.
When riding on a Tri-Alliance coached road ride it is a requirement to wear team colours. This helps keep and identify the group together and provides more safety in the fact that other riders from outside the group are less likely to join in the group – we do not know them or their riding abilities.
Safe & Happy Training
Tri Alliance
