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WEEKLY TRANSITION
15th MAY 2023 – SWIM, BIKE, RUN, READ

Stay up to date with all the latest news, hear from athletes, find weekly specials and get the lowdown on all important weekend sessions

Time to go to work!
 
 
 
hot-laps-briefing

Twas great to see so many people tune in to our first Athlete Team Meeting of the year.  There was plenty to cover, but if there was one thing above all else to take away, it's this:
Listen to the coach if you want to make gains and see improvement.
We've got all the details below for those who missed out (or those who have already forgotten!), including the presentation video and slides.

You know what else was discussed?  The benefits of attending training camps!  Lucky for y'all we have one right around the corner.  All athletes are strongly encouraged to attend the Winter Camp in Anglesea this June.  We have a capped number of spots available, so don't put it off if you intend on coming.  We're already close to 50% sold.  With training, meals and accommodation all bundled in, there's nothing more to think about!

Gaz kicked off his new session, Tuesday Tech Laps, last week with a great turn out and loads of positive feedback.  This session is recommended to everyone and is aimed at improving road (group) riding skills.  This must have put him in a good mood, as he's decided to amend his FB group and open it up to all training athletes
#OneTeamOneDream
"I don’t care if you’re: Long course, Short course, golf course, off course, inter… (no not that one), in due course, obstacle course, par for the course..etc… you get the picture.  You can be in the group if you want!
Click here to request access to the Tri-Alliance training Symposium

And in the spirit of being social and bringing the team together, we're heading to Arcadia Hotel straight after running this week for a team dinner.  It's super casual, all the locals just turn up in active wear, and there's a great surf 'n' turf on offer.  Details below.

And last, but not least, a little shoutout to Sam's wife Anne-Marie who completed her first ultra-marathon over the weekend at Ultra-Trail Australia By UTMB. 50km with 2000m d+ is no mean feat, and we hear Anne-Marie complete the event in 8:56:13. Congratulations!

TEAM MEETING
 
 
 
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Athlete Team Meeting Messages
Thank you to everyone who attended our online team meeting last Monday night.  We trust you found the words from our Head Coach informative, and you now have a better understanding of the current training phase and where we are headed. 

If you were unable to attend, you can use the link below to view the presentation slides.
Or hit the second link to watch a replay of the entire meeting.

Don't forget Ollie's key messages to the squad:
* more is not always better
* don't 'make up' missed sessions
* use the time now to work on your technique and set yourself a good base
* nurture the team culture
* wear the team colours with pride

TRAINING CAMPS
 
 
 
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Winter Training Camp

Our first camp of the season is the Winter Training Camp at Anglesea! This camp is jam-packed with training, seminars, and workshops designed to provide you with a solid foundation of knowledge, training methods, and a spike to kick-start your winter training campaign and set you on the right path for the season ahead.
This is a camp for athletes of all abilities, levels and training age.

YES! YOU ARE ALL HIGHLY ENCOURAGED TO ATTEND!

To read more details and to book your spot, use the link below.  Don't take long to act.  We have a capped number and once it's reached, that's it!

Thailand Riding Paddocks

Advanced Training Camp

Live and breathe the life of a professional triathlete over 10 days at the ultimate Sports and Health resort in Thanyapura, Thailand from 28th July to 6th of August 2023. We aim to give athletes the ultimate professional training experience, jam-packed with insight and knowledge of significant valuable gains that can contribute to overall performance improvements and success. In addition to training for all three facets of triathlon, athletes will also undergo the rigours of high-end testing to help you achieve your fitness goals. Athletes will be broken into groups in accordance with fitness levels and abilities, allowing coaches to tailor your 10 days in Triathlon paradise.

Read all the details on the link below and start getting excited! 

MSAC LANES
 
 
 
MSAC-swim-sessions
More Bodies = More Lanes
We're loving seeing so many of you at swim sessions each week and we want that to continue.  So, as we fill the lanes, we will book more.  

From Monday 22nd May (Build Week) we will have 4 lanes available on Monday nights and Wednesday mornings.  
Plenty of space for you to find the perfect spot and work on your technique.

Please remember to scan in at the beginning of every session.
NB: Lanes remain the same this week for Recovery week.
SOCIAL TIME
 
 
 
Arcadia Hotel Thursday Night Pub
Thursday Night Catch Up
What's better than a nice hot meal after a training session?  Having someone else cook that meal and enjoying it with your training buddies!
So that's what's on the menu this week. 
Nothing fancy, we just all head to Arcadia Hotel straight from the The Tan and find a cosy corner to socialise.  The Rooftop will be open with the heaters so you'll be all toasty! 
Bonus: Surf 'n' Turf special to look forward to:
$19.9 Fish of the Day OR $23.9 Scotch Fillet
SHOPPING
 
 
 
winter-cycling-gear

“There’s no such thing as bad weather – just bad clothing choices.”

When you’re riding on a cold, wet and windy day, you want to be as warm and as comfortable as you can. We have a guide for those new to Winter riding, to help you avoid learning from a very cold and miserable experience of your own!

The guide talks about a lot of gear and you can wear some or (like me) often all of it at once. The key is LAYERS. Even on the coldest day, you will heat up as you grind up the hills and then become freezing cold as the wind slices through you on the descents or you hit a gully where it appears all the cold air was hiding and waiting to slap you off your bike!

TIMETABLE
 
 
 
WEEKLY TRAINING SCHEDULE

*** BASE & TECHNIQUE PHASE - Recovery Week!

Monday 15th May:

  • 6:15pm - All athletes – Squad Swimming at MSAC.  Session will begin with dryland band warm up.  Also bring pull buoy, paddles, fins, etc. 

Tuesday 16th May:

  • 6am - All athletes – Tech Laps at Albert Park Lake with Coach Gaz.  Meet at MSAC main entrance for a 6am start.  Working front & rear lights and TA gear are compulsory. One not to miss!

Wednesday 17th May:

  • 5:45am - All athletes – Squad Swimming at MSAC.  Session will begin with dryland band warm up.  Also bring pull buoy, paddles, fins, etc.  Outdoor pool.

Thursday 18th May:

  • 6:15pm - All athletes - Running at The Tan/ Essendon.
  • Option 1 - the Tan: Please meet Coach Ollie at 6:10pm next to the Pillars of Wisdom ready to start warm-up at 6:15pm.
  • Option 2 - Essendon: Please meet Coach Greg at 6:10pm at the Essendon Rowing Club ready to start warm-up at 6:15pm.

Friday 19th May:

  • 5:45am - Intermediate/advanced athletes – Squad Swimming at MSAC.  Session will begin with dryland band warm up.  Also bring pull buoy, paddles, fins, etc.  Outdoor pool.
  • Friday swim is for intermediate/ advanced swimmers.  It is critical that athletes follow the Head Coach's programme in order to properly nurture the athlete phases and avoid burnout early in the program.

Saturday 20th May:

Sunday 21st May:

  • 8am- Trail Run - Meet Coach Greg at 7:50am for an 8am start at Fairfield Boathouse. Meet at the Fairfield Boathouse Car Park (on Fairfield Park Drive off Heidelberg Road – NOT THE STUDLEY PARK ONE!). Bring warm clothes and a towel for ice baths (in the river) and coffee. 
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