Racing, Recovery & Resilience
 
 
 
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~ 13th February 2024 ~

Whew! What a whirlwind of a week we've just had! Build Week 2 and Race Week collided head-on, creating a frenzy of excitement and nerves as we geared up for Race 4 of the 2XU Triathlon Series. With training plans in full swing and the anticipation of race day mounting, it's safe to say we've been keeping busy in the best possible way. So, grab your favourite recovery drink, settle in, and let's dive into the highlights of this week’s newsletter!


Race 4 was an absolute blast! With 74 of our incredible athletes taking on various distances throughout the day, the energy was contagious from start to finish. From our TriKids, to those tackling their first multisport event, to our seasoned veterans dominating the course, every moment was filled with determination and passion. The TA tent was our hub of excitement, where laughter and encouragement echoed amidst the flurry of activity. We couldn't help but feel immense pride seeing so many of our squad members pitching in to ensure the day ran smoothly, from setting up, to marshalling transition areas, to cheering on fellow athletes across the finish line and to the epic pack-down. Thank you doesn’t feel like enough!  A huge shoutout to Gaz and Maria for going above and beyond in hosting a spectacular after-race celebration, a perfect way to cap off a memorable day. For a detailed rundown of all the race results and stats, be sure to check out below.


As we transition from the intensity of race week to the restorative vibes of Recovery Week, it's essential to prioritise our recovery to ensure we bounce back stronger than ever. This week we've included an article on the art of recovery, packed with tips and strategies to help you make the most of this crucial phase in your training cycle. From proper hydration and nutrition to the importance of sleep and active recovery, we've got you covered with all the tools you need to recharge both body and mind. So, take a moment to delve into the article, absorb the wisdom shared, and let's embrace this opportunity to nurture ourselves as we prepare for the challenges ahead. Remember, recovery is not a luxury but a necessity on the journey to peak performance!


After the exhilaration of race weekend, what better way to unwind and refuel than with some delicious pizza and good company? Our amazing Ambassadors are once again pulling out all the stops, organising a Recovery Week Pizza Night following this Thursday's combo session. It's the perfect opportunity to kick back, relax, and celebrate our achievements together. Whether you're basking in the glory of a personal best or simply looking to soak in the camaraderie, everyone is welcome to join in on the fun! Let's gather 'round for some cheesy goodness and laughter as we toast to another successful week of training and racing.


Looking to fine-tune your open water swim skills? Look no further! This Saturday, our very own Ollie will be leading an open water swim clinic, offering an hour of invaluable tips and tricks to boost your confidence and technique in the open water. Whether you're a seasoned swimmer looking to sharpen your skills or someone seeking a confidence boost in the waves, this clinic is not to be missed. Spaces are limited, so be sure to book your spot ASAP to secure your place.


As we reflect on the whirlwind of events that unfolded this past week (#IYKYK), one thing remains abundantly clear: our squad is truly a force to be reckoned with. And as we embark on the challenges that lie ahead, let's keep the words of the legendary Michael Jordan close to heart: "Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it." Stay inspired and stay unstoppable!

RACE RESULTS
 
 
 
tent-at-sandy

Sandy Success

Race 4 of the 2XU Triathlon Series at Sandringham unfolded under picture-perfect conditions, marking a stark departure from the unpredictable weather of previous races. With temperatures starting at a comfortable 17°c at 5:30 am and only climbing, coupled with abundant sunshine, it was undoubtedly the best weather the series had seen yet. Despite winds picking up during the morning, the warmth of the sun overshadowed any inconvenience, creating an ideal setting for a day of exhilarating competition.


Adding to the intensity of the event was its role as a qualifying points race for Age Group teams, drawing a strong field of competitors for the Olympic distance. A total of 74 athletes raced across the day, spanning every event from TriKids to Olympic distance. The atmosphere at the TA tent was electric, with smiles, camaraderie, and the unmistakable buzz of morale reverberating throughout.


Tri-Alliance's unwavering culture was on full display, showcasing the squad's solidarity and spirit. The team's cohesion and support for one another were palpable, creating an environment where every member feels valued and motivated to excel.


The day's results stood as a testament to Tri-Alliance's collective talent and dedication. With 2 first-place finishes, 7 second-place finishes, and 4 third-place finishes, the squad left an indelible mark on the event. A remarkable 35 athletes secured top-10 positions, underscoring the depth of talent within the team.


In the Fun distance race, out of 9 starters, we had:
• 3 athletes going sub 42mins for the overall finish time
• A further 2 athletes posting 42min times for the overall finish time
• Fastest swimmer come in 4mins16 for the 250m
• The next fastest were all together in 4mins24, -25 and -28secs
• 5 athletes broke the 16mins for the 8km ride
• Fastest runner broke 15mins for the 3kms
• 1 road runners broke the 16min mark for the 3km run
• 4 runners broke the 17min mark for the 3km run

Fastest swim, Tam Tambyah in 4:16

Fastest bike, Tam Tambyah in 15:14
Fastest run, John Hesse in 14:45

Out of 43 starters for the Sprint distance, we had:
• 2 athletes breaking the 1hr 15min barrier for the overall finish time
• 2 athletes going sub 1:18 for overall finish time
• A further 5 athletes going sub 1:25 for overall finish time
• 1 athlete swam under 13mins for the 750m
• A further 4 athletes swam under 15mins
• 1 athlete broke the 32min barrier for the 20km ride
• A further 3 athletes went sub 35mins
• a formidable 17 cyclists achieved sub-40-minute times
• 1 road runner broke the 20min mark for the 5km run
• A further 3 were just outside this, going sub 22mins
• Overall, 15 athletes boasted sub-25-minute run times

Fastest overall, John Noel in 1:13:26
Fastest swim, Ant Cuzzupe in 12:28
Fastest bike, George Bardis 31:28
Fastest run, John Noel 19:19

In the Olympic distance race, out of 17 starters, we had:
• 1 athlete breaking the 2hr 12min barrier for the overall finish time
• 1 athlete breaking the 2hr 22min barrier for the overall finish time
• 1 athlete swam under 25mins for the 1.5kms
• A further 2 athletes swam under 27mins for 1.5kms
• 1 athlete broke the 1hr barrier for the 40km ride
• A further 1 athlete went sub 1hr 5min
• a formidable 4 cyclists achieved sub-1hr 10min times
• 1 road runners broke the 40min mark for the 10km run
• A further 3 went sub 45mins

Fastest overall, Cameron Crofts in 2:11:20
Fastest swim, Lachy Hore in 24:40
Fastest bike, Cameron Crofts 59:46
Fastest run, Cameron Crofts 38:59

In the overall results, the depth of talent was evident with 29 top-10 places:
1st – Tegan, Tam
2nd – Anton, Jules, Andrea, Team Oscar’s Heroes (Sarah & Paul), Team Zen (Zoe, Christelle, Erin), Erin, Eleesha
3rd – Neda, Barry, Brona, Bradley
4th – Cam, Angus, Burnsy, Radele
5th – Johnny, Sue, Narelle
6th – Cuzzy, George
7th – Sheridan, Rebekka, Cindy, John, Annie
8th – Kit, Sarah, Sonia
9th – Dicko, AMAC, Michael, Pheobe
10th – Shira

In the club series, Tri-Alliance added 62 points to our total holding on to second position. Current standings:
1st Beckworth 262pts
2nd Tri-Alliance 210pts
3rd Melbourne Tri Club 175pts
4th Bayside Tri Club 172pts
5th Triathlon Adventure Geelong 166pts

As the 2XU Triathlon Series at Sandringham unfolded, it not only celebrated individual achievements but also reaffirmed Tri-Alliance's status as a powerhouse in the triathlon community. With a solid foundation of culture, camaraderie, and unwavering support, Tri-Alliance continues to thrive, setting the stage for even greater successes in the races to come.

JOIN US
 
 
 
recovery-week-pizza-night

Best Part About Training......Eating!

Valentine's Day may be on Wednesday, but we all know the hot date you're waiting for is this Thursday night!

We will be pre-ordering pizzas to have for your carb loading, straight after training at 7:30pm.

The ask: $10.
If you can deposit with your name to:
Ben Marples BSB - 923100 ACC - 303191728
#RecoveryWeek #PizzaLove #Balance

Need your confirmation by Wednesday!

RECOVERY WEEK
 
 
 
Recover Well

Recover Well

It’s that time again – the recovery week! Ah, yes, a well-deserved respite from the sweat, the pain, and the triumphs of those hard-hitting build weeks. So, how do you ensure you get the most out of this precious downtime and set yourself up for epic gains? Let’s dive into it!

CLINIC AVAILABLE
 
 
 
Open Water Swim Clinic Event

Clinic Option This Weekend

Ollie is once again jumping in the bay at Elwood for an open water swim clinic.  
He's there to offer personalised guidance, refine your technique, instil confidence, and assist you in overcoming the challenges of open water swimming.
Saturday 17th February
11:30am - 12:30pm
Bookings are essential.

TIMETABLE
 
 
 
WEEKLY TRAINING SCHEDULE

*** COMPETITION PHASE - Recovery Week ***

Monday 12th February:

6.15pm - All athletes - Squad Swimming at MSAC. Arrive 5 mins early to begin with dryland band warm up. Outdoor 50m pool. 4 lanes + 2 coaches.

Tuesday 13th February:

6:00pm - All athletes – Wind trainer session at MSAC. Arrive from 6pm to begin setting up. Meet on Level 1, on the walkway overlooking the indoor pool.


Wednesday 14th February:

5.45am - All athletes - Squad Swimming at MSAC. Arrive 5 mins early to begin with dryland band warm up. Outdoor 50m pool. 4 lanes + 2 coaches.


Thursday 15th February:

6:00pm
 - All athletes - Combo at Elwood Beach:

  • Short Course - a brick session of structured bike/run intervals followed by open water swim/skills.
  • Long Course - a brick session, beginning with an open water swim/skills session followed by a structured run set.
  • Running - a structured interval run set.

6:30pm - TTT#5 - Combo session at Elwood Beach.

Friday 16th February:

5:45am - Intermediate/Advanced athletes – Squad Swimming at MSAC. Arrive 5 mins early to begin with dryland band warm up. Outdoor 50m pool. 3 lanes + 2 coaches.


Saturday 17th February:

6:30am - Long Course athletes - Long Ride towards Safety Beach. Check programs for distances.

Wear clothing appropriate to the conditions with Tri-Alliance riding gear mandatory.  All riders must be familiar with Tri-Alliance Bunch Riding and Cycling Etiquette policy: Road Cycling Tips - Tri-Alliance Triathlon Club Melbourne

6.45am - Short Course athletes - Combo session at Elwood Beach. An interval bike/run session with open water swim session at the end.

9:30am - Try the Tri #6 - Introduction session. 
11:30am - Open water swim clinic with Ollie (bookings essential). 



Sunday 18th February:

7:00am - All athletes - Combo session at Elwood. Long swim/Long run combo.
Swim at Elwood Beach from 7am.
Run from Elwood Beach at 8am.

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