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WEEKLY TRANSITION
24th MAY 2017 – SWIM, BIKE, RUN, READ

The great Tri Alliance Vic read that everyone stops for!
Get all the latest news, weekly specials from our other great sites and the all important weekend sessions.

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1. WORD FROM THE COACHES

TECHNIQUE IS WORKING!

It has been great to see how many of our athletes have been coming along to our swim bike and run technique focused sessions over the past few weeks. This time of year as we work on our base is ideal to build the correct motor patterns in our muscles to be as efficient as we can be. At the pool there have been and will continue to be many drills working all aspects of your stroke - from sculling to rotation you will do them all. On the wind trainer pedal efficiency is where it's at - getting as much of the 360 revolution working for you to drive your forwards. This in training means getting those lazy rear chain muscles working for you such as the hamstrings and glutes. Single leg drills are a great way to see where your weakness lies and what needs to be covered to get faster. Running as with the swim and the bike is drill heavy getting your legs working in the most economical fashion. From the correct foot strike to lift and follow through all being covered. So ensure you get along to these all important sessions and see where you next gains can be.

RACING NEWS

Congratulations again to Michelle Grocock on another Ironman 70.3 - this time in Barcelona. Again some hilly work on the bike but a stunning course and location to race. We believe she is now going to rest.....

A number of athletes took on the Great Ocean Road running festival with some taking on the full Marathon and others on the Half or shorter distances. Well done to all those who raced and we hope you are now having a very deserved recovery.

TIME TRIALS AND TESTING

Following on from the swim time trials last week athletes conducted their bike test last night at MSAC. Power users will have a calculation to work out their functional threshold power through Garmin Connect or Training Peaks and those using heart rate a calculation based on this HR training zones spreadsheet. You can now use these calculations to see your training zones and work from these going forward at sessions.

The first run time trial (5k/10k) will not be until June to give more time focusing on technique and drills and for volume to build adequately.

EVER THOUGHT ABOUT WEARING THE GREEN & GOLD?

The International Triathlon Union (ITU) runs a World Triathlon Series each year. The world’s fastest triathletes compete in both Sprint and Standard (a.k.a. Olympic) distance races in several iconic locations all over the world for the chance to be crowned World Champion. But did you know that their Grand Final race is also the venue for the Age Group World Triathlon Short Course Championships? This is where non-professional every-day triathletes get the opportunity to don their country’s colours and race on the same weekend, on the same course, against other triathletes, from around the world, in their age group.

Do you want to race at the Gold Coast in 2018!?

Check out all the info below kindly compiled by athlete Lisa MacFarlane.

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IRONMAN SOUTH AMERICAN CHAMPIONSHIPS BRAZIL

Best wishes to athlete Brett Archbold who is racing Ironman Brazil this Sunday in Florianopolis. After a solid build albeit with a couple of health hiccups we look forward to seeing how Brett goes as he chases his goals of returning to the Big Island. All the best mate. Track Brett #786 from Sunday evening on your favourite tracking app or Ironman's site below.

FEATURE

Lorne Training Camp - Reminder: Balance due NOW and join the group if you have not already.

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VICTORIAN DUATHLON SERIES

Entries for the 2017 Victorian Duathlon Series are now open! The annual Victorian Duathlon Series consists of three races, each run by a different host club in collaboration with Triathlon Victoria.

Many athletes take part in this to see how they are progressing on the run and bike and to get a bit of sharpness into their winter. Check out the link below for more information and have a chat with your coach if this is something that interests you.