And just like that, our three-week cycle is over, and we restart!
Have we been appreciating the different scenery? As we return to the hills, we will continue our technique-focused strength/endurance training. Note that LC & SC will be starting at different points again, except for the recovery week ride.

Build Week #1 - Dandenongs
Build Week #2 - Kinglake
Recovery Week - Mordialloc

Speaking of winter rides, we are launching our brand new long-sleeve cycling jersey now!  Some athletes took a test ride on Saturday and feedback is great.  But they are only on sale for a limited time, as we want to get them here asap.  So orders will be open until Saturday 9th July at a special rate.  After that, price goes up and orders will be processed as min qty numbers are reached.  Read this as: no stock will be kept in the shop.  If you miss the pre-order, there'll be a longer wait.  Oh, and be sure to get along to a session and try on the samples for sizing before you buy!

We will be heading back to normal with double days and usual meeting locations. So let's get back to building volume, strength and continuing training whilst fatigued.  It makes for a strong back half come race day.  If the sessions are scheduled on your program, make sure you are getting along to them.

Changes this week:
TUESDAY Run is back on (Albert Park)
With Coach Ollie - meet at 6am. All welcome. 
THURSDAY Hot Laps (MSAC)
5:45am from MSAC front entrance. Intermediate/Advance. 

Congratulations to our Gold Coast Crew! 
🏃🏃‍♂️🏃💨
Gold Coast Airport 5km Fun Run
NARELLE HAYES 00:40:54
ASICS Half Marathon
SAMMY WOODLAND 01:28:27
ENRIQUE VALENZUELA 01:55:57
GULI TURSUMETOVA 02:09:23
Village Roadshow Theme Parks Gold Coast Marathon
SUPER MARIO 03:23:36

Fantastic results by all 🙌 

Now that you've had a week to rest, it's time to get back to work! Don't skim through our short article on hydration below (yes another one!).  And what's even better is that MX3 Diagnostics are coming along to our session Tuesday morning, offering our athletes free hydration testing!  It's simple and easy to complete and invaluable data for making progress in your training and racing - don't miss out! 

We look forward to seeing you at your next session and happy 4th of July to our American mates!

** On sale only until 9th July **
Our custom designed Male and Female Elite Long Sleeve Winter Jerseys are built from the ground up, to provide you the best protection from the harsh elements that Australia’s winter offers. This garment offers great wind protections with Windtex technology in the front panels, and breathable insulated warmth from Italian Roubaix material for the arms, side and back panels. Ultimate garment for longer winter ride distances and greatest comfort for 2022 with the new and improved design complements our new Enduro bike knicks.

Features include:
* Jerseys are made using Italian fleecy Roubaix material for excellent warmth and breathability.
* Windtex windbreaker technology to stop the the chills hitting your chest.
* Oversized arm length to add a seamless covering between glove and wrist.
* Extra length rear to help protect you from road spray in the wet.
* Hidden zip and zip garage for added comfort.
* Rear pockets for extra protected items.
* Distinct Tri Alliance 2022 branding – be seen on the road!

NOT SURE ABOUT SIZE, WE HAVE A SAMPLE RANGE IN EACH SIZE TO TRY BEFORE YOU BUY (Male Small - XLarge & Female XSmall - XLarge)

Pre-order price is $100.  Stock price $120 thereafter^. 

^ Stock orders will be processed as backorders, and can only be processed once minimum order qty has been reached (i.e. delivery time will vary based on these factors).

Still have time! Did you know that you can enrol in a programme at any moment.
 
Jordan's presentation on strength training for performance and injury prevention was highly enlightening, according to those who had the honour of attending. Contact Jordan right away if you want to protect yourself from common injuries!

Jordan Cook from Lakeside Sports Medicine has developed a special program particularly for TA athletes. So, in order to get ready for your next event, take advantage of this unique deal.

Please see the attached flyer for all the information.

To get involved, you just need to send an expression of interest directly to Jordan below.

Some words of wisdom from your hydration Queen, Coach Sez!

I can't stress enough how important hydration is, especially in the cold! It is just as easy to become dehydrated in the winter as it is in Summer, and dehydration is more harmful to your health than you may realise. Here are a few reasons why staying hydrated is important all year, especially in winter.

An Immune System Booster

With the colder temperatures along with much drier air, this can help cause dehydration. This can make you feel lethargic and run-down. You can also become more susceptible to illnesses like the flu or the common cold as a result of this. When you drink plenty of water, you give your body the fluids it needs to fight off these issues (which is also the cure to getting rid of your cold quicker!).

Dehydration Is Harder to Spot

As was indicated in a previous newsletter, dehydration is far less obvious in the winter than it is in the summer, when the heat can cause us to sweat abundantly. Extra layers of clothes mixed with the drier air and the rapid conversion of sweat to water vapour can lead our bodies to dehydrate without us even being aware of it. Even when we are thirsty, we may not necessarily feel it. You should therefore stay hydrated throughout the day, especially before, during, and after exercise (particularly on long ride days or double days). Wintertime affects can often be more subtle, so it's crucial to take preventative measures to keep things running smoothly. Mixing up your hydration with electrolytes is also ideal.

Stay Warmer

Keeping up with your hydration can keep you warmer! Yes, you read correctly. Your body uses water to help maintain its temperature. Not having enough fluids can cause your core temperature to drop, sometimes dramatically. One of the biggest reasons people suffer hypothermia (or lack in circulation in their fingers and toes) is that they become dehydrated while staying outside for extended periods of time. Drinking plenty of fluids can help avoid this and actually aid in keeping you warmer. Avoid colder drinks if you can and warm or room temperature fluids are best… especially on classic freezing cold Melbourne days!

As you can see, staying hydrated is equally important in the winter as it is in the summer. Drinking plenty of fluids may be the solution to any problems you've been having, as well as keeping you healthy. Simply pay attention to your body's cues and drink plenty of fluids every day.

Stay hydrated friends!

The team from MX3 Diagnostics will be coming along to our Tuesday morning run session, to offer hydration testing for any interested athletes.

We encourage as many of you as possible to take advantage, particularly those heading to Thailand, or those who have big goals ahead and are looking for marginal gains.  

Hydration impacts every physiological system in the body. Proper hydration is essential for optimal physical and mental performance. Despite its importance, hydration is very difficult to assess reliably and conveniently.

MX3’s hydration test can tell an athlete how much to drink, and the sweat sodium test informs what type of rehydration fuel is best. This powerful combination offers a deeper look into an athlete’s overall hydration status, allowing customized rehydration protocols and better performance.

“With MX3, we are able to test athletes simply, easily and regularly with instant results. This is the first device that gives us coaches the opportunity to monitor any changes of adaptation within our athletes, whilst training in both warm and cool climates. MX3 is a must-have for any coach or sports performance professional.”
- Ollie Allan, director of Tri-Alliance