Recover, Reload & Rock On!

Hey there, superstars! I hope you are ready for another fantastic week ahead. Can you believe it? We've hit recovery week again (do I need to remind anyone about our 3-week periodisation cycle??). So, what does that mean? Well, it's all about giving your body the love and care it deserves. Recovery is where the magic truly happens. It's when those muscles repair, adapt, and come back stronger. So, embrace it! And remember, Tuesday morning and Thursday morning sessions are not on the timetable during recovery weeks. Follow your programs or, better yet, make the most of that extra sleep-in time – you've earned it!

First things first, let's give a huge shoutout to our incredible athletes, Aurelie and Enrique, who took on the Sydney marathon. Talk about awesome achievement! Enrique finished in a time of 3hrs38mins, and Aurelie pounding the pavement for 42kms in a time of 4hrs36mins, in what we hear were very warm conditions.  You both rocked it, and we're super proud of you!  Continuing with the proud moments, kudos to Mr Chris Dixon, who after being so unwell for the 24hrs prior and all during the 70.3 World Champs race, dusted himself off and took to the streets of Italy for 70.3 Emilia-Romagna.  With a PB swim of 29mins, Dicko finished the day in 4hrs54 and has now officially earnt his family holiday!

Now, let's talk about a crucial event happening this week – the FTP test during our Tuesday night wind trainer set. The article below goes into all the details of what an FTP is and why it matters. Essentially, it's a way to measure your fitness and set accurate training zones. But here's the kicker: we have the ideal environment for you to complete this test, and we highly encourage all athletes to get your butts in the heat and humidity at MSAC. We'll have two coaches on deck to help you push yourselves to the limit and get the most from the test. Remember, don't rely on Zwift as your measuring stick; it has its limitations and may not provide the most accurate results (variability in equipment, calibration issues, etc).

In this week’s Meet the TA Family, we're excited to introduce Zoe, a quiet achiever who's gone from a water enthusiast to a World Championship qualifier. Zoe's passion for swimming ignited at a young age, propelling her into the world of open water challenges. But her talents don't stop there; she's got a list a mile long. Adding to her impressive repertoire, Zoe selflessly guides blind athletes in running events, showcasing her diverse skill set. Many of you may not know this, so we're absolutely thrilled to announce it on her behalf, that Zoe will proudly represent Australia at the Age Group World Championship in Pontevedra, Spain, competing in the Olympic Distance event on September 24, 2023. Let's give a resounding congratulations to Zoe, and we can't wait to cheer her on as she takes the world stage by storm!

In case you missed it last week, we've entered a new training phase – the Speed and Endurance Phase. This is where the real magic happens, where strength meets speed, and endurance takes centre stage. With less than three months until race day, this phase is crucial, so dive into the article below to get all the details.

Speaking of race day, let's get real for a moment. Do you know how quickly time is passing us by and all that time you had to prepare for your upcoming race is running out! Stay focused and make every training session count, but also take a look at the countdowns below to ensure you are on track!

Our Saturday ride will once again kick off from Elwood at 6:30 am for both short-course and long-course athletes. TT bikes are welcomed, and we're expecting another great ride. This weekend saw fantastic weather (yes, including the wind that makes you stronger) and even better camaraderie.

I think this is a good time to remind all Short Course athletes that there are just 2 x Saturday long ride sessions left, before we switch over to our Summer Training Timetable. From Daylight Savings, our Thursday night and Saturday morning combo sessions return to Elwood...yay! And your long rides will move to a Sunday. The point here being, make the most of this Saturday and next Saturday to head out and ride long with the whole team.

Lastly, we adore our TA family, and we know you do too! It would be oh-so-AH-MAZING if you could take a moment to write us a Google review. Your reviews help us grow and continue to provide the best support and training for our squad. So, please consider sharing your TA experience with the world! Hit the button below.
That's it for this week, folks! Scroll on down for all the details, and let's make this recovery week all about refreshing you for the build weeks ahead!


Use Your FTP to Measure Performance Improvements

We're getting stuck into something that might sound a bit technical (and a bit scary), but trust me, it's a tool that's going to take your training to another level. We're talking about Functional Threshold Power, or FTP for short, and those heart rate zones you've probably heard about. 

So, what's the deal with these fancy terms? Well, FTP is like your secret weapon for cycling performance. It's all about finding out how much power you can sustain for a whole hour on that bike of yours. The cool thing is, if you know your FTP, you can plan your training sessions like a pro. 

Now, if you're wondering about heart rate zones, these are crucial for understanding your training intensity. We're talking about different zones from easy-breezy warm-ups to full-throttle, gasping-for-air efforts. Your Garmin will probably figure these out for you, or you can figure these out based on your heart rate, and it's not rocket science.  It's just some math magic to calculate your zones. 

But wait, there's an elephant in the room. You might be wondering, "What about power?" Well, if you've got a power meter on your bike, you're in for a treat. You can take a test, a real gut-busting 20-minute effort, and figure out your FTP based on your power output. That's your sustainable power for one hour, and it's a game-changer for your training. 

Now, here's the kicker – you can use both heart rate and power zones together. It's like having a supercharged training toolbox. And don't worry if you're not a math whiz; we'll keep it simple and practical. 

Lastly, there's this cool thing called Rate of Perceived Effort (RPE). It's your personal rating system for how hard you're working. Super handy when you can't be glancing at your watch mid-race, right? 

So, why should you care about all this? Well, understanding your power and heart rate zones helps you train smarter. You'll know exactly how hard to push in each workout, and you'll see progress over time. Plus, it takes the guesswork out of those intense intervals. 

Now, if you've never done an FTP test before, don't sweat it (well, sweat...but don't stress!). You can estimate your max heart rate, and Gaz's article will show you how to get started. 

And don't worry if you don't have a power meter; heart rate zones have been tried and true for ages. So there you have it, team – the very very short version of the article that Gaz has prepared just for you!


Introducing Zoe!

If you didn't know, Zoe has gone from water-lover to World Championship athlete! Her love for swimming started at 11 years old, and today, she's chasing records in open water swims, aiming for a 10km swim in under 2 hours and 45 minutes. But Zoe's life is more than triathlons; she's a dedicated psychology and music student, a lifeguard, a volunteer helping older migrants learn English, and also guides blind athletes in running events. Despite living far from our training base, Zoe found a welcoming community with TA, proving that it's about dedication, not just physical presence. And her secret indulgence after races? A chocolate milk! 

But here's the big news...Zoe will represent Australia at the Age Group World Championship in Pontevedra, Spain, in the Olympic Distance event on September 24, 2023.  A definite testament to her training and racing commitment.  Well done, Zoe!  We can't wait to cheer you on the world stage!   


Spring Strength and Speed

Welcome to the Speed and Endurance Phase of our training program, the third stage in our journey towards getting you to peak performance for the upcoming triathlon season! As we transition into spring, the excitement builds, with less than three months left until race day. This phase combines the best of both worlds—strength, endurance, and a newfound focus on speed and threshold training. Let's take a look at what makes this phase so crucial:


Threshold Training for Short Course Athletes

For our short course athletes, September is all about pushing your limits and honing in on threshold training. This means finding that sweet spot where your effort level is high but sustainable. Threshold sessions will help you maintain a faster pace for longer, a key factor in short course racing success.


Endurance Meets Threshold for Long Course Athletes

Long course athletes, your training during this phase is a blend of endurance and threshold work. It's all about extending your staying power while maintaining your speed at that crucial threshold level. This combination is vital for conquering the longer distances and varied terrain of your upcoming races.


Beginners' Focus on Fundamentals

For those of you just beginning your triathlon journey this season, September is about building a strong foundation. Your focus should be on triathlon-specific sessions that include base fitness, refining technique, and mastering essential triathlon skills. These early steps will set you on the path to success in the months to come.


Why the Speed and Endurance Phase Matters

1. Race-Specific Prep: The blend of speed, threshold, and endurance training replicates race conditions, ensuring you're well-prepared for the challenges ahead.

2. Efficiency is Key: As you push your limits, maintaining efficiency in your technique becomes even more critical. Our focus on this phase is not just on speed but on being fast with precision.

3. Mental Toughness: These sessions will also test your mental resilience. Pushing your boundaries requires a strong mind as well as a strong body.

4. Balanced Progression: We're building upon the foundation of strength and endurance established in the previous phase. This balanced progression is essential for your overall success.


Embrace the Speed and Endurance Phase

Here are some tips to help you make the most of this phase and gear up for the triathlon season:

  • Training Plan Adherence: Stick to your training plan consistently. The cumulative effect of these workouts is where your progress truly shines.
  • Nutrition: Continue to fuel your body with the right nutrients. Pay attention to your intake of carbohydrates, protein, healthy fats, and essential nutrients to match your training demands.
  • Rest and Recovery: Adequate sleep, hydration, and recovery techniques remain paramount. Listen to your body and give it the care it deserves.
  • Consult with Your Coach: Keep the lines of communication open with your coach. They will help tailor your training plan to your individual needs and track your progress.
  • Stay Inspired: Visualise your goals, celebrate your achievements along the way, and stay motivated. Remember, every session brings you one step closer to your triathlon dreams.


This Speed and Endurance Phase is a pivotal stage in your journey. It's where you'll refine your abilities and set the stage for a successful performance when race day arrives. Keep pushing your boundaries, stay focused, and the triathlon season will be yours for the taking!


Countdown to Race Day!

t's easy to feel like you've got all the time in the world to prepare for your upcoming race. I mean, when you sign up, the event itself seems like a distant speck on the horizon. But let's get real for a moment and break it down. Because until you see the situation in black and white, you might not fully grasp that the clock is ticking faster than you think!

NOOSA - Sunday 5th November

7 weeks to go!

49 days

IRONMAN MELBOURNE 70.3 - Sunday 12th November

8 weeks to go!

56 days

2XU RACE #1 ELWOOD - Sunday 26th November

10 weeks to go!

70 days

IRONMAN WA & 70.3 (BUSSO) - Sunday 3rd December

11 weeks to go!

77 days

2XU WELLNESS RUN - Sunday 3rd December

11 weeks to go!

77 days

PATAGONMAN - Sunday 3rd December (Go Raph!)

11 weeks to go!

77 days

IRONMAN 70.3 TAUPŌ - Saturday 9th December

11.6 weeks to go!

83 days

2XU RACE #2 BRIGHTON - Sunday 10th December

12 weeks to go!

84 days


Avail Advanced Pro 2 AXS

Original purchased in January 2023; this second-hand but practically new bike is up for grabs for anyone looking for a roadie!

Currently advertised on marketplace for $4500:

Selling this basically new AVAIL ADVANCED PRO 2 AXS, bought in January 2023, from Giant Ormond. Size S fit 158 to 169cm riders. Rival axs electronic shifting and power meter. It has been washed and oiled after every ride. It has a lil paint chip on the top tube as per the picture. Selling as wife has upgrade the bike. If keen we can sell also aero wheelset, Reynold AR58. All specs here:

But I know you'll get another 10% off as part of the TA Family.

Tri-Gear Hub: Your One-Stop Shop for High-Quality Triathlon Clothing & Equipment 

*** STRENGTH & ENDURANCE PHASE - Recovery Week ***

Monday 18th September:

6:15pm - All athletes – Squad Swimming at MSAC. Arrive 5 mins early to begin with dryland band warm up. Outdoor 50m pool. 3 coaches + 4 lanes.

Tuesday 19th September:

6:15pm - 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 20th September:

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

6:30pm - Beg/Int athletes – Squad Swimming at MSAC. Arrive 5 mins early to begin with dryland band warm up. Outdoor 50m pool. 1 lane + 1 coaches.

Thursday 21st September:

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 22nd September:

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

Saturday 23rd September:

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

6:30am - Short Course athletes - Long Ride towards Mordialloc.  Check programs for distances.

Everyone must bring appropriate nutrition and ensure you carry spares, money and mobile phone. 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

Sunday 24th September:

8:00am - 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. Bring warm clothes and a towel for ice baths (in the river) and coffee.


You can get help quickly and easily

img 1300 680 874
img [email protected]
Contact Us
img img img img
More Detail on Partner's Discounts