One of the best things to do over Winter is to get strong!   And one of the best ways to do it, is with an intensive hit-out at our Winter training camp!

You get to surround yourself with like-minded people, live and train like a pro and forget about all the other worries of the world while you eat, sleep, train, repeat! This is held on the Queen's Birthday long weekend in Lorne.

It's time to get your spot booked!

Dates: Friday 11th June (from 1:30pm – though an optional Great Ocean Road ride will be scheduled @ 1pm prior to check in.  All levels welcome) until Monday 14th June (approx. 1.30pm).
Cost: $465 including accommodation ($415 for offsite), packed timetable, open water swim/skills, seminars, workshops, breakfast and lunch!

Limited to only 40 athletes on site!

Winter is coming and so is our beloved Lorne Camp!  Yaaaaaaaaay!!!

Who’s excited for camp? We certainly are!! And we thought we’d take this opportunity to get everyone else excited too (and fill you in on what to expect for those who haven’t been before)!

Technique at the start of a training season is extremely important and will have a direct impact on your training and more importantly – racing, over the coming season.

Technique training involves working on your skills in all forms of triathlon. Breaking down the components of your swim stroke, riding technique, run technique and developing these, either through positional work or a strength component. These are conducted at varying levels of intensity to assist you to build correct technique under differing training loads.

If you have already started your strength & conditioning program, now is the time to consider the resistance/weight you are using.  If you can comfortably reach the programmed sets and reps, then you are not working at the right level.  These targets are specifically prescribed, so you should be working to achieving just that level.  Too easy – and you are not making the right gains.  Too hard – and you could be developing the wrong technique and risking injury.  If in doubt, consult your coach!

We've enjoyed a month of latte rides – slowing the pace, getting out on new paths and taking the time to reconnect with one another.  And now comes the time to take ourselves out of the comfort of recovery month and start working on a strong foundation.  Time to build some base fitness.  For a lot of us, this largely went by the by last year, so it is more important than ever to do it right from the beginning this year.  With this in mind, athletes have been programmed longer, flat rides beginning this weekend.  It is important to check your programs and only ride the prescribed distance!

We will have 2 options, both leaving from Elwood Beach:

Long Course @ 6am

60kms – 70kms

Short Course @ 7am

40kms – 50kms

*Cairns athletes should be maintaining their build and following programmed session.

All athletes need to wear clothing appropriate to the conditions, with Tri-Alliance riding gear mandatory to ensure safe riding for all.  Please be familiar with Tri-Alliance Bunch Riding and Cycling Etiquette policy.

In case you haven't heard, it’s time to kick start our Thursday night run sessions.  Our winter run sessions are great for breaking down your stride, working on your technique and building strength from the ground up.  These sessions are for ALL athletes and will include technique, hills and interval running. 

We will have two options.  Both sessions will have the same focus and follow the same training block and program details.

One will be held at The Tan, a track around the around King's Domain and the Botanic Gardens.  We meet at 6:10pm next to the trough, opposite the Swan Street Bridge (you can also Google “Pillars of Wisdom” and it’s close to there).  Be ready to start the warm up at 6:15pm, otherwise you may miss the group.  It’s a good idea to bring appropriate layers as it can get quite chilly.

The other will be held northside by The General.  You can meet at the Essendon Rowing Club (Car Park) at 6:10pm for a 6:15pm start on a Thursday night, for a run session along the Maribyrnong River.  

Please see the timetable for further info, including meeting points.

Everyone knows Sunday is Runday, and it's much easier (and more fun) to tick this off with your favourite training buddies.

This Sunday you can meet at the Fairfield Park Boathouse (Car Park) by 8:00am for a long run session. Come to these run sessions prepared for technique, functional strength and stretching activities....and the dulcet tones of The General!

New and exciting to Lakeside Sports Med is the award winning KT360 Testing and Training platform, which allows accurate and reliable measurement of isolated neuromuscular strength, endurance and control.

The prescription of isometric, eccentric and isotonic exercises that target neuromuscular deficits have results in consistent, rapid and safe gains in strength and reduced rates of injury for users over the last 8 years.

KT360 enables you to prescribe training to target and improve a number of parameters with different training protocols:

• Control
• Strength/Hypertrophy
• Endurance
• Pain Modulation
• Time Under Tension

Knowing whether neuromuscular strength, endurance and control have returned to baseline, are symmetrical, and are adequate for the demands of triathlon can guide management decisions and improve outcomes significantly. 

If you would like to know more, speak to the team at Lakeside or checkout the link below.

Get an almost new bike at a fraction of the cost!

This Giant Trinity Advanced 2013, has a *BRAND NEW FRAME*.  Yep, that's right....it's never...been...ridden!

Well maintained and in good running order (Ultregra), this bike comes as pictured.

$1800 ono

Hit the link below for more pics and contact details.