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WEEKLY TRANSITION
14TH OCTOBER 2020 – SWIM, BIKE, RUN, READ

It's the weekly read that everyone waits for!
Stay up to date with all the latest news, hear from athletes, find weekly specials and get the lowdown on all important weekend sessions

DOUBLE RACE WEEK
 
 
 
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Welcome to week #5834723628 of lockdown in Melbourne! Apart from the few lucky people reading this from the freedoms of regional Vic (not to mention if you're interstate or overseas - thanks for tuning in!), it's safe to assume that most of us are feeling a little defeated, deflated, tired, a bit sad or just plain over it! And that's totally ok, understandable, normal...and you're not alone. The general consensus is that this is the way most people are feeling! Yes, there's light at the end of the tunnel and we're nearly there, but that doesn't make us feel that much better anymore because we've been saying it for what feels like ages! Lucky for us, we don't need to worry too far ahead because our week is just full of goodness! 

Our virtual race series is keeping us busy, focused and engaged with each other, what more could we ask for! How about 2 races in one week? Done! That's right, this week we have double the fun! Race #4 of our series is this Thursday evening, ready to be backed up by Race #5 this Sunday. Tempus Fugit (time flies) when you're having fun!

Speaking of Tempus Fugit...we had another brilliant race on Sunday for #3 in our Tri-Alliance Virtual Race Series, and we are thrilled to still see new registrations coming through! Congratulations to everyone who raced the individual time trial, it was fast and furious with people putting out some serious power! It seems some people may have benefited from Coach Gaz' warm up article, let us know if you think this was you! Results are in and this week, winners receive an Orca prize pack...this time it is some killer swim gear! Read on for the full results from Race #3, as well as the leader board for halfway through the series. 

We are back to building following our blissful week of recovery last week! That means a full week ahead of dryland swimming, pool swimming (if you are so lucky!), running, riding and strength. Whilst we're still limited to 2 hours of exercise (fingers crossed this might change on Sunday), whether it's getting up earlier in the morning or squeezing something in after work, the extra hours of daylight certainly help in getting out the door!

As is part of our race series, this week we have yet another healthy recipe to try and as always, we have training reminders and the opportunity to check in with Head Coach Ollie. 

Once again, don't forget to check in with others to make sure they are okay or just to let them know they are missed...or perhaps get out the ruler to see if your 5km zones overlap and plan a picnic! If you can, please reach out if you need some support or someone to connect to during this time. Supporting each other no matter what is the TA way, and the Tri-Alliance family is all stronger for it.

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A champion is defined not by their wins but by how they can recover when they fall
- Serena Williams
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RACE #3 RESULTS
 
 
 
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#TAVRS2020

CONGRATULATIONS to everyone who raced on Sunday in Race #3 of the Tri-Alliance Virtual Race Series. Yet again, we had more than 40 athletes across all categories and we were excited to once again see a few new faces signing up and joining in on the fun! Don't forget that with prizes awarded for different categories each week, any time is a good time to get involved! 

Race #3 Results are in and this week, being an individual time trial, it was all about the power to weight ratio. You will see both power results, as well as overall race placings in results. 

Don't forget to set your sights on Coach Scotty, let him be the pacer who pushes you, who inspires you to dig that little bit deeper and go a little harder! It is your challenge, if you wish to accept, to try to beat him!! 

You will have received details for Race #4 already and Race #5 is just around the corner too...it's all happening! As always, all registered athletes receive an email prior to each race with the course details, distance and/or time, as well as the link to join via Zoom. You can also register via this link to gain access to Zoom to watch along with race commentary!

Thank you to everyone who has shared photos so far, please keep sharing these pics and don't forget to use the hashtag #TAVRS2020 so we don't miss your post, we will feature one alongside results each week!

SERIES LEADERBOARD
 
 
 
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#TAVRS2020

Our weekly series points update, points are awarded in line with category of the week:

Race #1 – points awarded per placing for all categories.

Race #2 – points awarded for QOM/KOM for Zwift Cycle categories; points awarded per placing for all other categories.

Race #3 – points awarded based upon power to weight ratio (w/kg); points awarded per placing for all other categories. 

With 10 points awarded to first place but everyone getting at least 1 point...it remains pretty close! Follow the link below to see where you stand on the Series Leaderboard! 

FEATURE ARTICLE
 
 
 
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Zwift Race Rules & Regulations

This week our feature article is for the serious Zwifters out there (apologies if this is not you!)...for those of you joining Race #4, you will know by now that we are joining a public race this week which means there's a lot more to consider, like choosing your race category! For those who are interested...and want to dig a little deeper, read on below for the Zwift Race Rules & Regulations. 

ATHLETE CORNER
 
 
 
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Recipe of the week

Last week he shared his warm up knowledge and wisdom with us...this week he's sharing one of his favourite recipes! You might be surprised but Coach Gaz can cook and he doesn't mind a vegetarian or vegan recipe! If Gaz says it's good, it must be good! 

PHYSICALLY DISTANT
SOCIALLY CONNECTED
 
 
 
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Training Reminders

Does everyone have their fingers and toes crossed for the announcements this weekend? Perhaps unlimited time spent outdoors...or a 10km radius...or no radius at all?! We can dream! 

In the meantime, our virtual training continues with the aim of keeping you happy, healthy, and motivated, and we hope you are making the most of your 2 hours of outdoor time within a 5km radius of your home. With numbers on the continual downward trend, we have our fingers and toes crossed for some additional positive announcements in the coming weeks. As always we will follow the DHHS guidelines and will keep you update accordingly as we plan a return to face-to-face training in the COVID normal world. 

If you are lucky enough to have an outdoor pool within your 5km radius, don't forget that your program includes both your Dryland Swim session, as well as your program to be completed in the pool so you can choose between the two...or get strong by doing both! 

Our Go Virtual timetable is as below and all sessions can be accessed via the Go Virtual link in your program. 

Overview:
Monday – 6pm Dryland Swim + 7.30pm Flex 
Tuesday – 6am Run Intervals + 6pm Wind Trainer + 7.30pm Flex
Wednesday – 7am Strength + 6pm Dryland Swim + 7pm Flex
Thursday – 6am Hot Laps (Zwift) + 5pm Run Intervals + Flex (Independent)
Friday – 7am Strength + 6pm Flex 
Saturday – 7am Ride (Go Virtual & Zwift) + Flex (Independent)
Sunday – 8am Run + Flex (Independent)

CHECK IN WITH A COACH
 
 
 
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As we continue to find ourselves stuck in lockdown, you may be feeling a little deflated or demotivated. Or, you might be feeling optimistic for the future and just need a hand to get back on track with your training. However you're feeling, take the opportunity to reach out to a coach to discuss your goals and training purpose. Head Coach Ollie is available for 20 minute Zoom catch ups, these can be booked using the link below. 

WEEKEND LONG RIDE
 
 
 
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Saturday Bunchie

It’s important to keep routines going and stay connected, so Saturday mornings we ride… VIRTUALLY!

We will have 2 options for all our programmed athletes:

  1. Join our private Zwift group ride – Tri-Alliance Social Saturday!

OR

  1. Join us for an online coached session to see all your buddies and ride with the coach!

Check out how to join these groups using the link below

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