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WEEKLY TRANSITION
18th OCTOBER 2022 – 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

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I’D QUIT RACING TRI’S, BUT I NEED THE T-SHIRTS SINCE THEY’RE MOST OF MY WARDROBE...

Back to Building!
Back to our next build after completing another recovery week. Mother Nature had other intentions, so we have yet to participate in our first open-water swim. Hopefully we will be able to get back out there very soon.

One Team, One Dream!
Fun fact: socialising after a long run or bike can help with your recovery. It will be better for you to stand around drinking coffee and stretching than to rush to the car and drive home. Don't overlook the social aspects of training as it begins to ramp up. For example, despite the fact that short course athletes don't have an official coached session on Sundays, they appeared to have had a great time with Coach Gaz and an extra-extra-long coffee break to match. And long course athletes hosted a post long run picnic to bring some camaraderie. Main message: get involved!

TRAINING UPDATES
* Tuesday & Thursday mornings ARE ON.
* Thursday night combo sessions are at Elwood. Swim/Bike/Run for SC and Swim & Run for LC. Again, there will be no swimming on due to current water quality and predicated rain over the next coming days.
* NEW: Sunday swim & Runs at Elwood!

Happy Training!

KONA RACE RECAP

JAMES "JIMMY" TYLER

What an incredible experience the Ironman World Champs in Hawaii proved to be, well worth the 7 year journey to get here.

So I thought I'd put together a bit of a recap of race day, and what it was like to be part of that experience. It's a bit of a story, so the short version before swiping next is: fun lead up, swam, rode, ran, heat exhaustion, managed to finish, thanks.

Race week itself was an awesome yet hectic build towards the big day, with registration, various check-ins, a fun cultural event, Aus/NZ team morning tea, pre-race banquet, swim to the coffee boat, charity undie run, and more. All of these added to the feeling we were about to do something special and it was great to be able to share these moments with Megs and Greg, Janine and Michael from our TA family...

TRY THE TRI

Welcome New Athletes

It's that time of year again, when we start seeing lots of new athletes throw their hat in the ring to try our sport and eagerly start turning up to Elwood Beach. They come with hopes of learning all things triathlon to "get them through" their very first race! Well, this weekend is no different. We kick off program #1. Obviously with no swimming, so we'll begin with bike skills.
If you are around any of these sessions over the coming weeks and notice anyone looking a little lost, please feel free to lend a hand, answer a question or two or just generally be 'available' as friendly face.

WEEKEND HIGHLIGHTS

SUNDAY FUN DAY

A small but coherent team of short coursers ventured to heretofore rarely visited roads and had a go at a few different sorts of efforts! Thereafter, before returning to Mordi, a lengthy stop was made at waterways (a decision made by the group, without the authors input) (true) to allow sustenance for the long trip back of about 6km - Coach Gaz.

PICNIC TIME

It wouldn't be a party without a Turkish feast from Pam & Sam and Mario's deliciously brewed Italian coffee (and Sarah reliable donuts?). But the talk of the town was about Sam's famous olive recipe. YUM!

CALLING ATHLETES

We Need Your Data

Hi Team,

We are looking for volunteer data to help us on our crusade to improve our coaching services to you. One of our new projects is to develop a machine-learning process that helps us develop an accurate method of prescribing your run workouts and forecasting potential race results, based on ongoing training data.

In the first instance, we can punch out all your training zones (TZ) and run times based on those zones. As we collect more data this can be defined more accurately and you will have a more personalised experience in regards to your run training.

It will also help us develop a user-friendly add-on for our dashboard (currently under development). We urge as many of you to participate as possible.

I WANT TO FIND OUT MORE AND HELP

TRAINING SCHEDULE

**SPEED PHASE**

To see details for each session please check out the online timetable online (link below).

Monday 17 October:

6.15pm - All athletes – Squad Swimming at MSAC. Session will begin with dryland band warm up. Also bring pull buoy, paddles, fins, etc. Back to outdoor pool.

Tuesday 18 October:

5:45am - all athletes - Run session will work on various pacing and intervals based goals. Please meet Coach Ollie at the south end of the lake (refer to map in timetable).
6pm - SC Athletes – Wind Trainer session online with Coach Gaz. Link in programs. Please contact if on Social or Pass membership.
6pm - LC Athletes – Wind Trainer session online with Coach Ollie. Link in programs. Please contact if on Social or Pass membership.

Wednesday 19 October:

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 20 October:

5.45am - Intermediate/Advanced athletes - Hot Laps. Meet outside MSAC main entrance by 5:40am for 5:45am roll out. Tri-Alliance apparel is required, to keep the group together safely. Check your program for specific session prescribed for you.
6pm - *ELWOOD* - COMBO - BRICK SESSION - Coach Ollie will meet you at the Elwood Surf Lifesaving Club.
- SC - Short Course athletes will complete a brick session of structured bike/run intervals followed by work on transition skills. Bring all swim, bike, run gear and be prepared for any combination.
- LC - Long Course athletes will complete a structured run set.
- ***NOTE: No open water swim this Thursday.***

Friday 21 October:

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.

Saturday 22 October

6am - Long Course athletes leave from Elwood. Bring appropriate nutrition and ensure you carry spares, money and mobile phone.
- All riders must be familiar with Tri-Alliance Bunch Riding and Cycling Etiquette policy: Road Cycling Tips - Tri-Alliance Triathlon Club Melbourne.
7:00am - COMBO – Short Course (Bike/Run/Open Water) Elwood Beach. Bring all swim, bike, run gear and be prepared for any combination.

Sunday 23 October:

7am - Swim & Run - Meet at Coach Greg at 6:50am for an 7am swim start at Elwood. Always attend the session from 7am and Greg (or Sarah) will provide water quality update.

CHECK OUT THE TIMETABLE FOR MORE DETAILS

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1300 680 874

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