The Time Has Come!

The 2024 Cairns Airport IRONMAN event on June 16, 2024, features both the full IRONMAN distance race and the IRONMAN 70.3 race in one of the world's most stunning locations. Participants will swim in the warm waters of Tropical North Queensland (Palm Cove), bike along one of the world's most scenic coastal roads and run through the vibrant heart of Cairns.
We are proud to get behind our athletes: Enrique, Aurélie, Joo, and Matt, who are racing the full distance, with our 3 x Melbourne-based athletes making their debut at this challenging level (photo above). Also racing will be Ben, Emma, Rob, and Sarah who will be competing in the IRONMAN 70.3 event.
Each of these athletes has dedicated immense time and effort to their preparation, ensuring they are fully prepared for this incredible journey. We wish them all the best and hope they have a fantastic race, enjoying every moment of this "Race in Paradise."
Be sure to track them on race day and send happy racing vibes their way:

IRONMAN
Aurelie Gruaz #307
Joo Hyun Lee #115
Matthew O'Keeffe #521
Enrique Valenzuela #837
Joey Vessey #619

70.3
Emma Brown #2201
Ben Marples #2826
Rob Weston #2980
Sarah Ryan #TBC

2 Spots Left at Thanyapura!

We’ve got an amazing opportunity coming up at Thanyapura, and we don’t want you to miss out. From August 2nd - 11th 2024, we’re hosting a camp for all athletes, so whether you are intermediate or a novice, this is specifically for you!

This is your chance to immerse yourself in the life of a professional triathlete, with tailored training, high-end testing, and expert coaching to boost your performance.

With only 2 spots left, this is the perfect moment to take your training to the next level. Don’t wait – secure your spot now and join us for an unforgettable 10 days in Thailand!

Bike Preparation, Nutrition, Hydration & Clothing

As we head to the hills, preparation prior to a ride is paramount.

To help avoid morning panic, it is a good habit to check your bike the night before, ensuring that your tyres are pumped and that you are equipped with working front and rear lights – which are compulsory on early morning rides.

Added to this, it is recommended that you carry a spare tube and puncture kit, a multi tool and ensure you have nutrition prepared. Ensure that you have prepared your kit, the same way in which you pack for a triathlon the night before a race.

That means, you’ve got your Tri-Alliance cycling kit and additional under layers ready.  Reminder: TA kit compulsory on all squad rides.

Along with your kit, ensure you have two drink bottles ready to go, a bar, gels or a handful of nuts. Avoid dairy or anything that may upset your stomach in the morning that will force you to have a toilet break mid-ride.

Strength Training

It's time to start thinking about building some strength in our bodies, and one of the best ways we can do this on the bike is to head to the hills or ride in a low gear.  Grinding away works on strength and endurance. 
This year we are splitting the rides into the following groups:
Intermediate - Advanced
Beginner - Low Intermediate

If you are unsure which group to ride in, be sure to check in with Ollie.

To help with future weekend plans, here is the cycle of rides:
Intermediate - Advanced (Coach Ollie)
Build Week #1 - Dandenongs
Build Week #2 - Kinglake
Recovery Week - Elwood

Beginner - Low Intermediate (Coach Greg)
Build Week #1 - Elwood/Beach Rd
Build Week #2 - Elwood/Beach Rd
Recovery Week - Elwood

Build Week rides begin at 6:30am and the Recovery Week ride will be a combined group leaving at 7am. Ensure you check your programs for prescribed distances.