WEEKLY TRANSITION, SWIM, BIKE, RUN, READ…..
- WORD FROM THE COACHES
- NOOSA TRAINING SCHEDULE
- NEW CYCLING GEAR – MORE ITEMS COMING
- ELWOOD LIFE SAVING CLUB MEMBERSHIP
- TT BARS FOR SALE WITH RETUL BIKE FIT
- TRAINING ARTICLE – TRANSITIONS
- TRAINING SESSION UPDATES
A very busy weekend of racing with many of our athletes getting stuck into a race of some kind. In Melbourne we had the culmination of months of pounding the streets and hundreds of kilometres under foot with the Melbourne Marathon finishing in the ‘G. Some it was their first time and others it was to see improvements over the past few years. Well done all and we hope you have pulled up ok though the soreness will take a few days to go away…! Alongside those doing the full marathon we had athletes running in the half and 10k events. With conditions almost perfect everyone was all smiles and by the social media posts very happy with their achievements and results. Over in Adelaide Scott Memery and Wright Patterson were racing the world duathlon championships. Scott racing the standard distance of 10k run, 40k bike and 5k run finished a great 12th in his age group while Wright racing the sprint (5k run, 20k bike and 3k run) came a very well placed 14th. Well done lads now you can have a break!
Up in Northern Victoria a number of athletes were getting their first taste of the Triathlon season with the Sprint and Olympic distances in Yarrawonga. A cool still early morning meant a fast flat swim and with no wind on the bike there were some high speeds being done. By the run it had hotted up but some great places were had. Belinda Griffiths placed first in her sprint age group and would have also won the two age groups below! Tegan Burns also grabbed top spot in the juniors over the sprint course. Top job girls. For the boys it was Alex Thomson showing how to do it grabbing 3rd in his category. Well done all who raced and got the first taste of Triathlon for the season – roll on Noosa!
As we get back into the swing of things at Elwood the parking inspectors will be out – to avoid a mad dash to the ticket machine and paying $12+ each time you train at Elwood join Elwood Life Saving Club and apply for a foreshore parking permit. Rachael & David from the club are often at the club to validate forms so download, fill them in (links here) and bring them along to sessions. For more information regarding supporting the Elwood Surf Life Saving Club and parking permits for the new season please read on here.
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. http://vic.dev.tri-alliance.com.au/triathlon-training-timetable-melbourne-cbd/
With many of us jetting up to Noosa next week the below will be the official training schedule whilst there. We appreciate that people will be coming and going at various times but we highly recommend if you have not raced there before (even if you have it’s good to re-familiarise yourself) you at least do a ride of the bike and run courses and get into the bay for a swim (no canal this year!). This way you are less likely to have race day surprises and be confident on the course.
For communication on all things Noosa make sure you are a member of the Facebook group here.
Wave starts are also now out here so you can start planning your race morning. With the Pros going at 6:15pm and the last of the teams starting at 9:42 it’s going to be a long morning and a busy course.
NOOSA 2015 TRAINING SCHEDULE
- Wednesday 28th – 16:30 – OW Swim – meet beach side of the Life Saving Club.
- Thursday 29th – 06:00 – Bike course ride – 30/40k – meet at the roundabout/transition exit at the start of the bike course.
- Thursday 29th – 16:00 – Run- meet at the roundabout/transition exit at the start of the bike course.
- Friday 30th – 05:45 – Bike course ride – 30/40k – meet at the roundabout/transition exit at the start of the bike course. Optional for those who rode yesterday.
- Friday 30th – 08:30 – OW Swim – meet beach side of the Life Saving Club.
- Friday 30th – 16:15 – Watch the Noosa 1000 Swim (we have athletes racing)
- Saturday 31st – 07:00 – Ride the run course, short run off the bike, and then help put the Tri-Alliance tent up – meet at the club tents area, Laguna Park (just over the bridge from the start of the bike course).
- Satruday 31st – PM
- Triathlon Bike Check-in/Race pack pick-up if not done already
- Men and Women’s criterium races
- Asics Noosa Bolt – 16:00 – Cheer on our very own Jonney Yeates racing.
- Sunday 1st – RACE DAY
- Post your race come back to the tent where you can have a drink and support those out on the course. NOTE: We will be supplying some drinks but these are for everyone so only 1 or 2 each please otherwise those racing later will find the bar dry. PLEASE BYO so there is enough to go around.
- 3pm onwards we have an area in the Reef Hotel for drinks and dinner (at own cost) before heading onto the official after party at the Life Saving Club and then for those strong enough a bounce or wobble to the Rolling Rock….
- Monday 2nd – Recovery and Mad Monday at Life Saving Club…..
- Tuesday 3rd – Recovery Ride – 8am meet at the roundabout/transition exit at the start of the bike course. We will ride a different way as we’ll have had enough of the course now! Followed by an optional swim.
- Wednesday 4th – Fly home 🙁
Our new cycling gear is now available and – we have the new style jerseys, bib-knicks and socks in stock and our new vests which are arriving this week. We have also re-stocked and will have more ladies small and extra small gear arriving this week.
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.
4.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
Got a roadie but want that extra advantage of being more aero-dynamic? We have a number of TT bars for sale ($50) which can be fitted and adjusted to you during one of our Retul bike fits. Drop ollie@dev.tri-alliance.com.au a line or book online to get your Retul sorted and gain maximum efficiency on the bike.
6.TRAINING ARTICLE – TRANSITIONS
We published this article last week but with many racing Noosa next week and as a reminder for those who raced Yarrawonga at the weekend – did you get it right or are there things you can work on? This weekend at combo we will again be running through transitions.
WHAT ARE THEY AND HOW CAN YOU IMPROVE?
As our Elwood training sessions have begun and the race season is upon us it is essential to get familiar with transitions – we will be going through them at sessions so come race day they are not an issue and you fly through them with maximum efficiency. This is most important for short course racing so Saturday mornings these will often be our focus.
Most triathletes spend the bulk of their training time focused on the three events: swimming, cycling, and running. But the transition between each event also requires specific training. Each triathlon has two transitions: a swim-to-bike (T1) and a bike-to-run (T2). If you have never been shown what to do in a transition it can be very daunting! Knowing what to do in transtion is important to ensure you have a good race, PLUS a good transition can improve your position and can even save you minutes on your overall time! So here are some basic tips to help you perfect your transitions.
Setting up your transition area
- Your gear should be located on the RIGHT HAND side of your bike. So whether you rack by your saddle or bars, always set up your gear on the right.
- If you don’t already have them – invest in a pair of elastic laces for your runners! Replace your normal laces with elastic ones and presto – you will be in and out of transition in no time!
- Another good tip is to sprinkle the inside of your shoes with baby powder. This helps them slide on easier and soaks up any moisture.
- Line your gear up in the order you will be using it. Ie bike shoes, runners and helmet on top. Place sun glasses in your helmet if you are wearing them, and always have your helmet unbuckled and straps out to make it easier to put straight on.
Transition 1 (T1): Swim to Bike
- Stay calm in your transition! There’s nothing worse than not being able to get out of your wetsuit, fumbling around, or dropping your helmet. You want a fast transition, but you also want it to go smoothly.
- Don’t touch your bike until you have done up your helmet. It is illegal, so you could get disqualified!
- Once you have your helmet secure, put your bike shoes on (if they aren’t already clipped onto your bike) and you are ready to roll!
- Un-rack your bike and run with it on your right-hand side, holding your seat with your right hand.
- Your bike should already be set in an easy gear, run your bike out to the mount line and jump on. REMEMBER, you can’t jump on your bike until you past the mounting line. There are many ways of mounting your bike, but this needs to be shown and practised.
Transition 2 (T2): Bike to Run
- Slow down ready to dismount at the dismount line. Remember, you must have both feet on the ground BEFORE the dismount line.
- Keep your helmet fastened until your bike is racked back where you began.
- Rack your bike, and take off your helmet – do this FIRST to avoid running out with it still on your head! Put on your runners (if not already on). If you don’t have elastic laces then you need to get some ASAP!
- If wearing a hat on the run, don’t put it on in transition – just grab it and go! It’s quicker to put on while running. (more seconds you will save!)
- And last but not least – enjoy crossing the finishing line! It’s all about the photo, so remember to smile!
Remember, a good transition takes practice and time to master, use these tips and tricks and practice, practice, practice.
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!):
- Thursday 22nd – Elwood Combo @6pm
- Saturday 24th – Elwood – Long course ride with coach Hilario @6:30am.
- Saturday 24th – 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 25th – Elwood – Long Course run and swim @7am
- Sunday 25th – Elwood – Short course ride @6:30am with coach Scott. Bring your runners with you for a short 4k of the bike.
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
