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WEEKLY TRANSITION
28th MARCH 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

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AND THAT'S A WRAP

Tri-Season done and dusted!

With PBs, podiums, and 6 x TRY THE TRIs, it's been a busy but very successful and enjoyable season! It was fantastic to see the series sell out not once, but three times!! It feels great to be back to normal... proper normal!!

We can't thank everyone enough for their help with welcoming new athletes, helping with the TTT program, setting up and packing down, making sure the coaches are caffeinated, or simply showing up to cheer each other on... it all counts!

And so now with the short course season behind us, many of you will be in recovery mode. April is traditionally a time to wind back the intensity, enjoy the social side of training and give your body some time to rest and recover from the months of race-prep. It is impossible for you to maintain this level of greatness all year round, and so you must respect the training phases. Below you will be able to read all about the purpose of such periodised programming, as well as learn how and when we move through the different phases. This also brings about some changes to our timetable (as does daylight savings). I have included a summary below and have (will) updated it online. If in doubt, just ask and we’ll point you in the right direction.

The post-race drinks served as a good warm-up for the EOS Awards Night - Have you booked your ticket yet? Get in quickly and avoid FOMO.

Training updates: Recovery week
A reminder the Grand Prix is on this week.
* No MSAC swims this week due to GP and competitions.
* Elwood swim Monday PM & Wednesday AM.
* Port Melbourne Swim with Coach Sez on Friday.
* No Tuesday & Thursday AM sessions.
See schedule for times and locations.

Just before you all start scrolling, let’s give a big pat on the back to all the long course athletes out there still logging kms and doing the hard yards for their upcoming races. We’re just over a month away from Port Mac and this is where it starts getting tough. If can you provide some support, some training company or even some comic relief, I know these athletes will appreciate it. You can get along to the sessions at Elwood Thursday night and Sunday morning to show them that we’re wishing them all the best for their final countdown.

Until next time... 😎
#TrainWithPurpose

FINAL RACE RESULTS
OF SEASON 22/23

2XU RACE #6 - St Kilda

Top 10 results for SPRINT TRI
Andrew MCPHERSON (#2673) 1:24:12 (2nd Place)
Paul BURNS (#2661) 1:24:41 (4th Place)
Tegan BURNS (#2370) 1:26:17 (3rd Place)
Jobe QUICK (#2099) 1:27:25 (10th Place)
Gary ROSENGARTEN (#2692) 1:29:10 (1st Place)
Chris MACDONALD (#2236) 1:32:16 (9th Place)
Andrew KEEGAN (#2632) 1:33:27 FT (8th Place)
Ellie FREEMANTLE (#2379) 1:34:34 (5th Place)
Becky ROBERTS (#2781) 1:34:36 FT (4th Place)
Megan LUCA (#2761) 1:40:10 FT (6th Place)
Tiana KARLUSIC (#2788) 1:41:15 FT (8th Place)
Ingrid MATTHEWS (#2785) 1:42:22 FT (10th Place)
Andrew RICH (#2874) 1:42:34 F&F (6th Place)
Yasmin JOHNSON (#2879) 1:46:17 Athena (2nd place)
Sue BURNS (#2810) 1:46:45 (4th Place)
Cathy WILLMOTT (#2803) 1:48:53 (4th Place)
Doug ASHMAN (#2693) 1:51:54 (2nd Place)
Tanya JENKINSON (#2840) 2:04:03 Athena (4th Place)
Jennifer ASHMAN (#2825) 2:04:06 (9th Place)
Narelle HAYES (#2892) 2:05:54 Athena (5th Place)

Top 10 results for OLYMPIC TRI
Chris DIXON (#500) 2:09:16 (3rd Place)
John NOEL (#539) 2:09:28 (4th Place)
George BARDIS (#334) 2:19:20 (10th Place)
Samuel BAURET (#505) 2:20:12 Open (4th Place)
Kurt SPAGNOLO (#200) 2:21:28 (9th Place)
Rachel MADDEN (#475) 2:27:10 (4th Place)
Tamara TAMBYAH (#407) 2:32:55 (5th Place)
Nikki KERSHAW (#725) 2:45:32 (7th Place)
Simone WESTON (#702) 2:48:02 (6th Place)
Zoe AZZOPARDI (#439) 2:53:03 (4th Place)
Dianne COX (#682) 2:54:45 (3rd Place)

OLYMPIC RELAY
TEAM #Keypwinning (#909) 2:22:20 Relay (4)

SPRINT RELAY
TEAM The Best of Tri-Alliance (#2910) 1:26:07 Relay (3rd Place)
TEAM Oscar's Heroes (#2902) 1:29:43 Relay (5th Place)

Top 10 results for FUN TRI
Eleesha NESCI-DIXON (#5513) 0:50:54 (2nd Place)

Top 10 results for Aquabike
Les JORDAN (#785) 1:41:01 (6th Place)
Petra HUTTUNEN (#770) 1:52:56 (5th place)

Fastest Oly Swim
Samuel BAURET 0:22:51
Nikki KERSHAW 0:25:22
Fastest Sprint Swim
Rob Weston (team) 0:11:34
Genevieve MOSELEY 0:12:49
Fastest Oly Cycle
Chris DIXON1:00:54
Rachel MADDEN 1:04:13
Fastest Sprint Cycle
Paul BURNS 0:43:07
Janine O'Grady 0:46:16
Fastest Oly Run
John NOEL: 0:38:22
Simone WESTON: 0:48:49
Fastest Sprint Run
Jobe QUICK: 0:19:45
Tegan BURNS: 0:21:39

*NB: every effort has been made to provide accurate results. But we are human. So please kindly let us know if anything was missed.

RECOVERY MONTH

Recover in April

As April is our recovery month and transition into the May technique block, the timetable begins to look and feel a little different. This is sometimes confusing to those who are used to the routine of the past couple of months. Even more so when we blend the final build to Port Mac and Cairns into the equation. So, let me give you an overview to help you know what’s going on.

A key date in our timeline is the King's Birthday (formerly Queen's birthday) long weekend. This is when we traditionally hold our Winter Training Camp and when we build on from base & technique training, to add endurance to our technique. So, you will see changes from now up until then, including:

No timetabled Tuesday or Thursday morning sessions until mid-June.
Thursday night combo sessions will become Fun & Fitness sessions for the month of April.
From the beginning of May, on Thursday nights we move to The Tan or Essendon for winter run sessions.
Saturday riding will be social latte rides for April, followed by endurance rides for May and onto hills after King's Bday (mid June).
Sunday long swim and long runs will remain at Elwood for all of April.
Sunday long runs will begin from May at Fairfield.

CHECK OUT MORE DETAILS ON THE TIMETABLE

EOS AWARDS NIGHT

IT'S PARTY TIME!

We are thrilled to invite you to celebrate the season with us!
You would have received your official invite for the End of Season Awards Night.
Tickets are on sale now; act quickly before we sell out!

SATURDAY, APRIL 15TH, 6.30PM - LATE
Bayview Room
4 The Esplanade, Brighton Beach Hotel

In what is noted amongst the Tri-Alliance faithful as THE Social Event of the year, this night is one you cannot miss.
Our athletes have the perfect mix of train hard/party hard vibes, and what better reason to get together than to recognise all of your hard work during the 2023 racing season!
https://trishop.com.au/events/tri-alliance-end-season-party-2023

GET MY TICKET NOW

"Never miss a chance to dance."

TRAINING SCHEDULE

**Recovery Week

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

Monday 27th March:

6pm - Evening Open Water Swim Session for all athletes - Meet out the front of Elwood Life Saving Club. Bring wetsuit, paddles and fins, and bands! Be ready to hit the water at 6pm.

Tuesday 28th March:

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 Greg. Link in programs. Please contact if on Social or Pass membership.

Wednesday 29th March:

6:45am - Morning Open Water Swim Session for all athletes - Meet out the front of Elwood Life Saving Club. Bring wetsuit, paddles and fins, and bands! Be ready to hit the water at 7am. Due to late sunrise session will start late. BUT.....we will be checking water quality so stay tuned on socials for any changes.

Thursday 30th March:

6pm - All athletes at Elwood for Fun & Fitness, LC Brick Session or Run session.

Friday 31st March:

6:45am- Intermediate/advanced – Recovery open water swim with Coach Sez at Port Melbourne. Meet at 6:30am for a 7am in the water at the benches between Caffe Di Lido and toilets (unfortunately, we can't start earlier due to late sunrise). Post-swim coffee is a must. Please arrive early to try and get a car park.

Saturday 1st April:

6am - Long Course ride leaving from Elwood.
7am - Latte Ride – All welcome leaving from Elwood.
All riders must be familiar with Tri-Alliance Bunch Riding and Cycling Etiquette policy and be wearing team kit.

Sunday 2nd April:

7:15am- Long Course swim & run - Meet Coach Greg at 7:15am for an 7:30am swim start at Elwood. Always attend the session on time and Greg will provide water quality update.

CHECK OUT THE TIMETABLE FOR MORE DETAILS

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