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WEEKLY TRANSITION
4th APRIL 2022 – SWIM, BIKE, RUN, READ

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ANOTHER SERIES DONE & DUSTED

2022 2XU triathlon season done!  Can you believe it?  Not only did we get through a full 6 races, but we also had 5 out of 6 race days with amazing racing conditions!  After the past two years of interruptions and an even longer history of races going ahead in less-than-ideal conditions (or being changed to duathlons), 2022 was actually an incredible success.

 

And you could see that translating into growth of the triathlon community.  There were more and more participants at each race, the number of new athletes kept climbing and the vibes on race day were some of the best we’ve seen!  We’re thrilled with the progress and positive culture surrounding triathlon – the future seems bright.  Big shoutout to the crew at O2 Events, who put together the race series.  Without them, none of this is possible.  And a special shoutout to all of you, who are part of the TA Family.  The tent was buzzing last weekend and we are surrounded by so many supportive, dedicated, and inspiring people.  You are what makes us strong!

 

So, on to the event wrap up.  What a day.  There were 3080 athletes participating (and 400 in the Kids event alone), and this is by far the biggest field ever assembled at St Kilda.  And we had representation is every race.  From the littlest of the kiddies (thanks to Dicko & Eleesha for the schoolyard recruitment), through all distances and even the Aquabike.  We know of so many of you who are thrilled to have smacked out a PB in this last event or used it as a solid train through for Port Mac, or even come out of semi-retirement to snatch a spot on the podium!  Well done to each and every one of you.  What a way to end the season!

 

And some extra claps to the following who finished top 10 in their categories:

SPRINT

1st – Jules

2nd – Tegan, Paul, Doug

3rd – Cuzzy, Sue, Genevieve, Lara

4th – Narelle

5th – Ellie

6th – Zoe, Riccardo, Mitch

7th – Tamara

8th – Sonya

9th – Louise, Jen

10th – Jaime


OLYMPIC

1st – Sarah, Chloe

2nd – Alice

3rd – Lauren, Maryann, Shane

4th – Michael

7th – John, Andrea

8th – Charlie

10th – Angus, Karen, Stephen


FUN

3rd – Lara, Jolien

5th – Eleesha

9th – Eugenio


AQUABIKE

5th – Les

7th – Claire


TEAMS

5th – Team Europe (Elisa, Alejandro, Marcos)

And an extra mention to everyone who helped over race weekend.  Whether it was tent put up or pack down, helping with the Kid's race or just making sure Head Coach was caffeinated, it all counts!  And to Daniel & Narelle for supplying us all with sweet treats and to Dil & Sarah who cooked the BBQ and kept you fed.

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 updated it online.  If in doubt, just ask and we’ll point you in the right direction.


If you haven’t quite hit recovery mode yet or are still looking for a challenge to keep you ticking over, then The Great Ocean Road & Otway Classic may be for you.  We have secured a 15% discount for all our athletes.  Just make sure you sign up by selecting join a group (Tri-Alliance) and it will prompt you for a password, similar to the tri series.   This event takes place on the 30th of April.

Speaking of bikes...if you are in the market for a secondhand Giant TCR or GIANT Trinity (TT bike), check out these ads from Andy.  We are helping to sell them on behalf of one of our members, who will be able to use the profits to purchase a tandem bike and keep him out on the road:
GIANT TCR
GIANT TRINITY

And probably most importantly of all, is to start getting yourself organised for the End of Season Party!  I do have to let you know that the date has changed :( The venue is only available now on the 7th May, so that will be the big night.  I will keep coming back with more info, but your job is to clear your diary!


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 inside the final month until 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.

TRAINING UPDATES
Recovery
Recovery Month

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 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 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 changes from now up until then, including: 

  • No 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 Queen’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 15th at Fairfield.
TRAINING PHASES
Elwood Squad Session
What are the Phases of Training?

For the majority of our athletes, April is the month to recover and have some time off from triathlon. Recovery at the end of a racing season is extremely important and will have a direct impact on your training and more importantly - racing, over the next season.

WHAT IS THE IMPORTANCE OF A RECOVERY AND TRANSITION PHASE?

  • Physiological Recovery
  • Psychological Recovery
  • Immune System Recovery
  • Recovery from recurring or niggling injuries

We will be looking to put together a line up of activities for the month of April, which are aimed at allowing you to have a break from ‘normal’ triathlon training and have some FUN while still maintaining fitness.  Keep an eye out on the socials for further details.

ATHLETE OFFER
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The Great Ocean & Otway Classic Ride

This year, we have group set up for the Great Ocean & Otway Classic. So if you would like to give it a go and enjoy a 15% discount for your Annual Membership, then select TRI-ALLIANCE when you sign up.  It'll prompt you for a password (the request comes directly to me), which I'll send right back to you.  Check out all the details of the event below.

SOCIAL TIME
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Save the Date

Slight change to our communication last week...
We are planning on hosting our End of Season party on May 7th this year.  It is one of the biggest social events on our calendar and gives us the opportunity to come together as a whole squad to celebrate the achievements on us all, individually and collectively.

We'd love for you to join us, so keep this date free.  More details to come, but safe to say you can start planning your outfits now which should most definitely include dancing shoes!

TRAINING SCHEDULE

*** Build Week 2 ***

Monday 4th April:

  • 6.15pm - All athletes - Squad Swimming @ MSAC.  Session will begin with dryland band warm up.  Also bring pool buoy, paddles, fins, etc.  Outdoor pool.  All athletes to adhere to MSAC entry protocols.  25m lanes.


Tuesday 5th April: 

  • 6pm - Long Course athletes – wind trainer session with The General (link in programs).
  • 6pm - Short Course athletes – wind trainer session with Coach Gaz (link in programs).


Wednesday 6th April:

  • 5.45am - All athletes – Squad Swimming at MSAC.  Session will begin with dryland band warm up.  Also bring pool buoy, paddles, fins, etc.  Outdoor pool.  All athletes to adhere to MSAC entry protocols. 25m lanes.


Thursday 7th April:
  

  • 6pm - Short Course Fun & Fitness - during recovery month, athletes participate in strength/technique/base/boot camp style activities, led by the General.  It is likely you will swim first, followed by a FUN and Fitness session. 
  • 6pm - Long Course combo - athletes to prioritize a quality run set.  Open water swim only if time permits, with Coach Greg.


Friday 8th April:

  • 5.45am - All athletes – Squad Swimming at MSAC.  Session will begin with dryland band warm up.  Also bring pool buoy, paddles, fins, etc.  Outdoor pool.  All athletes to adhere to MSAC entry protocols. 25m lanes.


Saturday 9th  April:

  • 6am - Long Course athletes – will be riding programmed distances from Elwood
  • 7am - Short Course athletes – recovery month latte ride.  This week we'll be heading westside with a drop into Williamstown and a shortcut home!

 
Sunday 10th April:

  • 7am - All athletes - long (endurance) swim at Elwood Beach
  • 8am - All athletes - long run from Elwood
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