Congratulations to our IRONMAN and 70.3 Cairns crew!
And a special shout out to our new KONA qualifier Dan Godino!!
IRONMAN
Dan Godino - 6th Place - 09:54:36
Andy "Bumble-Bee" Wood-Rich - 14:34:39 
IRONMAN 70.3
Juliet Cooper - 06:05:08
Monty Cooper - 06:41:23
Lisa Renkin (Team Tri Hards) - Swim - 37:16

Did Someone Say Hills?
Anyone else excited for a change of scenery? We will continue our endurance-based training with a focus on technique throughout June. We began the month with Time Trials and will continue them during the following months. Also this month we will be heading to the hills! Details below on starting points - note: SC & LC will be starting at different points and times. 

Adding strength to your workouts!
You may have noticed that your programme has a few extra sessions. Strength training can help with injury prevention as well as performance. Jordan from Lakeside Sports Med will host a special presentation for us. Strength training can be utilised in conjunction with regular triathlon training to prevent you from common triathlete injuries, increase muscle capacity, and improve performance. More information can be found below!

Still need to buy your resistance bands?
Aldi will be having a special this Saturday, with sets from $9.99!!!

We can't wait to see you at your next session 😎

*Pre-orders for new Bib Knicks now OPEN*

With Jordan Cook
This session will cover how strength training may be used in conjunction with traditional triathlon training to protect you from common triathlete injuries, increase muscle capacity, and improve performance.
When we prioritise strength in our training sessions and build up the body's tolerance to load throughout the off-season and build stages of training, strength training is very crucial. Jordan and Patrick will also discuss the strength programme that Lakeside Sports Medicine Centre is putting together for TA athletes.
Where: Zoom (link will be provided in next week's NL)
When: 22nd June @ 8pm.
Duration: 30-60mins.

As we head to the hills, preparation prior to a ride is paramount, and it is something that Tri-Alliance encourages all of our athletes to adhere to.

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 got comfortable cycling knicks and a Tri-Alliance Jersey, which is required on all Tri-Alliance group rides. You can purchase a jersey off our TriShop and it can be brought to a training session for your convenience.

Along with your kit, ensure you have two drink bottles ready to go, a sandwich, 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.

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.  Riding in a low gear and grinding away works on strength and endurance.  It is also a great opportunity to get off Beach Rd and take our riding to new places.  So to give you a heads up and help with future weekend plans, here is the cycle of rides we will be doing over the next month:

Build Week #1 - Dandenongs
Build Week #2 - Kinglake
Recovery Week - Mordialloc

All rides begin at a different location over the 3 weeks and have a starting point for long-course and short-course programs.  LC will start at 6:30am and SC at 7am.  The Recovery Week ride will be a combined group and will leave at 7:30am.  Make sure you check the timetable to find exact details each week of where to meet and where to ride.

Who doesn't love an Aldi Special Buy!!!

This Saturday, Aldi have resistance band sets from $9.99

• Features 3 resistance tubes: light, medium and heavy
• Detachable design: use the tubes separately or together for different workouts
• Light tube: 9mm(DIA) x 1200mm(L)
• Medium tube: 10mm(DIA) x 1200mm(L)
• Heavy tube: 14mm(DIA) x 1200mm(L)

Resistance bands are simply a tool that helps you replicate any functional movement, while applying strength-enhancing, muscle-building resistance. As a result, resistance band training will make movements and muscles stronger while simultaneously improving movement coordination.