WEEKLY TRANSITION 4th MARCH 2020 – SWIM, RIDE, RUN, READ

{preheader} [1] [1] [tri-alliance-corp-logo-2016] Training [2]    Timetable [3]     The-Huddle [4]   TriShop [5]    Services [6]    Contact Us [7] WEEKLY TRANSITION 4TH MARCH 2020 – SWIM, BIKE, RUN, READ It's the weekly read that everyone waits for! Stay up to date with all the latest news, hear from athletes, find weekly specials and get the lowdown on all important weekend sessions READ ONLINE [8] HELLO AUTUMN [thursday-combo-swimming-elwood] With the beginning of Autumn came a weekend of sunshine and blue skies - finally!  Congrats to all those who took part in the Corp Tri over the weekend.  It's such a big event and good to see so many peeps teaming up with workmates, charities and even strangers to support this event.  We're sure you blew them all away with your pro skillz! And whilst on the congrats - sending them to all those who took part in the Big Husky Triathlon Festival over the weekend.  Coach Weekesy and Naomi headed out for the 1km Open Water swim and Raf completed the "Classic", made up of 1km swim / 60km bike / 10km run. This is RECOVERY WEEK.  That’s right!  A time to let your body recover, to cement all the hard work you’ve been doing over the last few weeks, to rest a little more, to rejuvenate and to grow stronger.  However....due to the GP track being out of action for us next week, we will still have Hot Laps ON this week and hold the Thursday morning sleep in over until next week. Talking about sessions, you should have read last week that there are some changes upon us as the GP rolls in to town and takes over the Albert Park precinct.  This will impact ALL swim sessions from 6-13 March, wind trainer, run intervals and hot laps.  You must read all the details below to know where to (and where not to) be for the upcoming week. And recovery week is a good time to think about your form.  This long weekend will be the last time you can attend one of our technique workshops. Make sure you book asap. And if that's not enough, we've also included: * Athlete blog by Denise - dealing with injury * Breathing your way to recovery article * Mixed Koda packs for sale * Try the Tri program helpers * Schedule of road closures for the Grand Prix * Weekend Session details [img] Practice like you've never won.  Perform like you've never lost. [img] [bondy-signoff-perfect] LAST CHANCE FOR CLINICS THIS SEASON [run-technique-workshop] Improve Your Run Technique Are you new to running? Is running a struggle? Do you feel like you are not improving? Good news...we have just what you need! Saturday 7th March 11AM - 1PM ALBERT PARK (PIT LANE BUILDING) Race season is heating up so whether you're new to running or looking for those 1%ers, join Coach Weekesy to review your run technique. BOOK ME IN TO IMPROVE MY RUN [9] [swim-coaching] Speed Up Your Swim This 90-minute clinic is perfect for you if: * You love triathlon, but the swim leg is putting you off * You feel like you’re fighting the water * You’re out of breath after just 30m & have to rest frequently * Your legs & feet drag low behind you * You don’t look forward to swim sessions * Swimming is a struggle & you’re at a loss as to how to improve * The thought of swimming makes you uncomfortable * You’d like to graduate to open water swimming but don’t know where to start Sunday 8th March 11AM - 12:30PM MSAC You do not need to bring sports watches, and there will not be extended periods of swimming, so fitness is not an issue! BOOK ME IN TO SPEED UP MY SWIM [10] ALBERT PARK & MSAC IMPACTED [msac-swim-training] Session Changes over GP Week Due to the Grand Prix hitting town, we have been informed by MSAC that there will be impact to the precinct for the week between 6th March - 13th March.  Please take note of the following changes to sessions: Friday 6th March - Swim Squad 4 x 25m lanes Monday 9th March - Labour Day Public Holiday (no session) Tuesday 10th March - run moved to Middle Park & Wind trainer CANCELLED Wednesday 11th March - Open Water Swim Thursday 12th March - hot laps CANCELLED Friday 13th March - Open Water Swim CHECK DETAILS ON TIMETABLE [11] ATHLETE BLOG [sporting-injury] When Injury Is What the Doctor Ordered _As a triathlete, an injury can feel like the end of the world. For those of us who live and breathe TA, our training is so much more than, just training. _ _After an incredible Hell Week at the end of 2019, I felt I had set up perfectly for the second half of the series. __I couldn’t have been more wrong._ CONTINUE READING DENISE'S BLOG [12] TRAINING TIPS [breathe] How To Breathe Your Way to Better Recovery _"For endurance athletes, it’s all too easy to let your mileage, splits, and other stats become your main focus. And while the stimuli you subject yourself to are important, they don’t fully determine the adaptation you’re seeking: the key part of your training equation is how well you recover. There are plenty of levers and dials you can use to tweak your recovery, but (perhaps surprisingly) few hold more promise than the ability to manipulate your breathing. " _Article by Phil White for Training Peaks CONTINUE READING ARTICLE [13] A MIXED BAG [koda-gels] Your Lucky Day - Get in Quick! Who's ever wanted to mix up the flavours during training?  A bit of this and a bit of that.  We've got a couple of mixed boxes ready to go for a lucky few.  But once they're gone, that's it! 1 x mixed box (Wild Berry & Cola Vanilla) 1 x mixed box (Berry Banana & Cola Vanilla) 1 x mixed box (Wild Berry & Cappuccino) 1 x mixed box (Berry Banana & Cappuccino) 1 x mixed box (Berry Banana & Green Plum) *Bonus*.....they're half conventional and half caffeinated. I NEED A MIXED KODA BOX TRY THE TRI [try-the-tri-2019] Welcome Our Newest Athletes Thank you to everyone who has hung around, said 'hi' or lended a helping hand to one or more of our newer athletes recently.  We can't tell you how far this kindness goes into making our members feel welcomed, supported and part of the Tri-Alliance family. And we've still got plenty more big sessions to come!  With Race #5 and #6 of the 2XU series scheduled so close together, the two TTT groups are running simultaneously, with lots of new faces at each session. If you're around and see someone looking a bit lost or overwhlemed, if you have a spare 5 mins to help them out or have some advice you can pass on, of you notice something that could do with some extra attention, please feel free to do so.  They love hearing from other athletes.  They look up to you and are like giant sponges at the moment, taking in all they can. TTT Sessions occur at the following times: Tuesday AM run and PM wind trainer Thursday PM combo Saturday AM combo Sunday AM long swim/run Team work makes the dream work...and what a team we have! ALBERT PARK PRECINCT [albert-park-lake-hot-laps] Road Closures at Albert Park Lake ICYMI - the set up for the Formula 1 Australian Grand Prix commenced in early January and as the event nears (12-15 March 2020), the number of cars, trucks and infrastructure increases in the Albert Park Lake area. This, as well as the road closures listed below, impacts a number of our training sessions and general access to the area. Please take extra care at ALL sessions as the road set up may have changed since the week prior or there may be additional obstacles in the way, there can be water on the road due to extra watering and there may be temporary stops or navigation required around vehicles entering, exiting and stopping on the road. Please be mindful that road closures are in place from 7am when choosing where to park before a session! ROAD CLOSURES LAKESIDE DRIVE RESTRICTED ACCESS: 10 February – 5 March 2020 20 March – 27 March 2020 DURING THE ABOVE PERIODS LAKESIDE DRIVE WILL BE CLOSED TO PUBLIC TRAFFIC BETWEEN: 9.30am – 3.30pm each week day; and 7.00pm Friday to 7.00am Monday each weekend. LAKESIDE DRIVE CLOSED: 9:30am Friday 6 March – 3:30pm Thursday 19 March 2020 ALBERT PARK PRECINCT ALL ROADS CLOSED: Sunday 8 March – Monday 16 March 2020 INFORMATION FOR LOCAL RESIDENTS [14] TRAINING SESSIONS [Elwood-Combo-Sessions] The Week Ahead THURSDAY 5th MARCH Hot Laps @ Albert Park Lake 5:45am Combo or Run session @ Elwood 6pm TTT#5 @ Elwood 6:30pm TTT#6 @ Elwood 6:30pm FRIDAY 6th MARCH Swim Squad (4 x 25m lanes) @ MSAC 5:45am SATURDAY 7th MARCH LC Ride @ Elwood 6:30am (uncoached) SC Combo @ Elwood 7:00am  TTT#5 @ Elwood 7:00am TTT#6 @ Elwood 9:30am Run Technique Workshop @ Albert Parl Lake 11:00am SUNDAY 8th MARCH Open Water Swim @ Elwood 7:00am Long Run @ Elwood 8:00am Swim Technique Workshop @ MSAC 11:00am  MONDAY 9TH MARCH Labour Day Public holiday - no coached sessions TUESDAY 10th MARCH Run Internal Session @ Middle Park 5:45am WEDNESDAY 11th MARCH Open Water Swim @ Elwood Beach 6:30am Remember that Tuesday and Thursday morning sessions are not timetabled on Recovery Weeks. Head to the link below to read more. SHOW ME THE TIMETABLE [11] [tri-alliance-corp-logo-2016] You can get help quickly and easily [img] 1300 680 874 [img] [email protected] Contact Us [img] [15] [img] [16] [img] [17] [img] {unsub} [support-email-footer-banner-2020-3] [18] More Detail on Partner's Discounts [18] Links: ------ [1] http://www.challengeshepparton.com.au/images/?mc_cid=3087986252&mc_eid=9cd2b11263 [2] http://vic.tri-alliance.com/ [3] http://vic.tri-alliance.com/timetable/ [4] http://vic.tri-alliance.com/the-huddle/ [5] http://trishop.com.au/ [6] http://vic.tri-alliance.com/services/ [7] http://vic.tri-alliance.com/contact/ [8] https://vic.tri-alliance.com/weekly-transition-4th-MARCH-2020-swim-ride-run-read/ [9] https://trishop.com.au/events/run-technique-workshop-4/ [10] https://trishop.com.au/events/swim-technique-workshop-8/ [11] https://vic.tri-alliance.com/timetable/ [12] https://vic.tri-alliance.com/injury-exactly-doctor-ordered/ [13] https://www.trainingpeaks.com/blog/how-to-breathe-your-way-to-better-recovery/ [14] https://www.grandprix.com.au/community#show=tab_cyclists; [15] https://www.facebook.com/TriAlliance.Triathlon.Training [16] https://twitter.com/triallianceoz [17] https://plus.google.com/+TriAllianceAustralia [18] https://vic.tri-alliance.com/about/tri-alliance-victoria-partners/