How great were the hills on Saturday?!?!?  Wasn't it a nice change to
a) be off Beach Rd,
b) grind away and feel the burn and
c) have some sunshine!
Tick..Tick..Tick!!!  Oh, and it goes without saying that ride buddies are the best type of buddies, so no doubt the great company helped you through the morning.

Well, it's more hills this week.  We'll head out towards Kinglake.  We say towards, as some probably won't ascent this week, but the rolling hills and scenery on the way there is enough to get the lactic acid flowing.  And if you're lucky enough to have a clear day, it's simply magical.  Be sure to read the starting points, as they differ significantly for LC and SC programs.

It's all happening this week!  As it's also time to get back to those early Tuesday and Thursday mornings, which will mean double days for many.  These key sessions help to build volume, strength and teach the body how to perform under fatigue.  If they are scheduled on your program, make sure you start getting along:
TUESDAY RUN - 6am from south end of the lake.  
All levels welcome.
THURSDAY HOT LAPS - 5:45am from MSAC front entrance.  Intermediate/Advanced athletes only. 
Must have confident bike handling skills, working front and rear lights, and Tri Alliance apparel is preferred (as popularity with other groups is growing and this will help keep us safe).

Also this week, we have Jordan's athlete info session on strength training for injury prevention.  We need to have registrations made by 12pm (lunchtime) Wednesday, so links can be emailed Wednesday afternoon.  

And another looming deadline is your chance to get your hands on the NEW bib Knicks.  Pre-orders will close this Friday 24 June.  After this time, a small amount of stock may (cannot guarantee) be available, but not at the discounted price.

And a reminder to never underestimate the social side to training!  We're inviting everyone to stay back after the swim on Wednesday, and catch up over coffee at the MSAC café.  We have loads of new peeps who have joined the crew, so what better way to get to know everyone that with a coffee chat! 

Happy Winter Solstice tomorrow.  It's all upwards from here  😎

With Jordan Cook (This Wednesday)
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.

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/St Andrews
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.

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 all happening this week!  It's time to get back to those early Tuesday and Thursday mornings, which will mean double days for many.  These key sessions help to build volume, strength and teach the body how to perform under fatigue.  If they are scheduled on your program, make sure you start getting along:
TUESDAY RUN - 6am from south end of the lake. 
All levels welcome.
THURSDAY HOT LAPS - 5:45am from MSAC front entrance.  Intermediate/Advanced athletes only. 
Must have confident bike handling skills, working front and rear lights, and Tri Alliance apparel is preferred (as popularity with other groups is growing and this will help keep us safe).