Tri Nation August Newsletter

Training Plan

For the month of August the main focus at squad sessions has been on developing strength.  This is part of the plan so that November is the time when most people are hitting their peak fitness.  By starting with some strength work it lays a great platform for building into some longer speed endurance sessions into September and then some higher intensity intervals in October.

triathlon training

Weight Training

August has also been a time to try different things in training.  Such as the Friday morning windtrainer session in the group exercise room at Healthstream at QUT.  We have been using the weights whilst on the bike during the session to help with improving core stability and positioning on the bike.  Plus it exposes the body to different stimuli and our bodies adapt very well when you place different stimulus on them.

If you throw in some races between now and November also it means you’re hitting that peak fitness at the right time. And with the season so long now it often means that you’re breaking it up into 2 maybe even 3 parts with the focus being on performing at your best for 2 or 3 races over 9-10 months.

After November it is a good time to have a short break to freshen up before getting ready for another event in the New Year.  These short 1-2 week breaks through what is now a long season are essential if you want to remain healthy and continue to improve year on year.  The body and the mind need some down time to recover and stay fresh. Then at the end of the season it is a good idea to have a longer 3-4 week break.

Remember though the key to improvement is consistency and as mentioned above proper recovery.  The best way to achieve consistency is a good routine that you can repeat every week.  Motivation is a behaviour that runs out but routine does not so find a routine that is sustainable around family, work and training and repeat it every week.

Races

herveyThis weekend was the first major long course race of the season with Challenge Gold Coast.  Next up we have the Sunshine Coast 70.3, Moreton Bay Olympic Distance, QTS, Noosa and Hervey Bay 100.

Noosa and Hervey Bay 100 are the two events that we would like to really focus on as a squad.  Noosa as always is a big event and this year will be no different. The pre-race breakfast and the after party at Laguna Jacks will be part of the weekend and a chance to celebrate with family and friends

The Hervey Bay 100 is a great locally produced event on November 23rd over the 2km swim, 80km ride and 20km run.  It has a team’s section also and for those looking at a long course race to do before the end of the year then this is perfect.

For those targeting Noosa then a team at Hervey Bay 100 could also be a great option before taking a short break and looking at races in 2015.  Also for some of our newer members just getting into the sport and a team at a race like Hervey Bay is a good way to challenge yourself over a longer swim, ride or run.

Noosa Camp

Our first camp of the 2014/15 season is only 6 weeks away.  It will be held over the Labour Day long weekend with a 3 night option starting Friday 3rd October and a 2 night option on Saturday. The camp runs until lunchtime on Monday and whilst aimed specifically for those training for the Noosa triathlon it’s also a great weekend for others wanting to get in some solid training to help prepare for future events.

This year we’ll be staying at the Ivory Palms Resort in Noosaville.  All abilities are catered for and welcomed.  Full details and costs for the camp are at. Numbers are restricted by accommodation so if you are thinking of attending please email us at info@tri-nation.com.au so we can ensure our booking is sufficient.

Coaching

Tim's Last Session

Tim’s Last Session

Our favourite run coach Tim Franklin has coached his last Brisbane run session and is off on a holiday before moving to the Sunshine Coast.  In Tim’s place for Thursday morning run will be another Tim; Tim Coles who will assist head coach, Mark on a Tuesday morning.

On behalf of the whole Tri Nation team we would like to thank Tim for all his efforts over the last few years.  Fortunately Mooloolaba is not too far away and Tim will still be involved with the squad when he is in Brisbane at different times and when he is competing at races.

In other changes to the coaching Alberto will be assisting Brad on a Wednesday morning at the cycling session and Hannah Hogan will be coming on board as a second swim coach at different Brisbane sessions to assist Jan, Tim O and Ray with giving swimmers technical feedback.  Hannah comes from an elite swim background and is a very accomplished athlete herself so it will be great to have that other pair of eyes at swim sessions for our Brisbane athletes.

Uniforms

Our new uniform design has been finalised with Scody and will be ready to order this week.  With the launch of the new uniform range all our training members will receive a free Tri Nation run singlet. To be eligible for the free singlet you must have completed your annual Triathlon Australia membership at

http://www.triathlonqld.com.au/JoinTQ.aspx and be a current social or unlimited training member. Eligible members will receive an email once the shop is live with details on how to order.

Massage

Luke Gorissen

Luke Gorissen

Luke is the newest member of the Tri Nation team, completing his diploma of Remedial massage HLT50307 early in 2014 he has wasted no time gaining hands-on experience with the likes of the Melbourne Victory and Firebirds.

Luke has an evidence based and results focused treatment style incorporating dynamic postural and flexibility tests to give real-time client feedback. He is a firm believer that prevention is the best solution, and combines modalities like deep tissue, trigger pointing, myofascial release, Stretching, muscle energy techniques, positional release, cryotherapy and joint mobilisation to achieve the best possible results.

Having competed in running and swimming events, team sports like hockey and soccer, and the more extreme skateboarding and BMX; Luke has gained a firsthand understanding of the injury and rehabilitation process from both the patient and professional perspective.

Combining these two perspectives enables Luke to develop comprehensive treatment plans that offer consistent results for clients.

With a hands on and very personal approach, Luke enjoys establishing healthy working relationships that empower people with knowledge about their body, support their ongoing return to health and encourage continuing improvement in performance and life quality.

Monthly breakfast

BBQ at Currumbin

BBQ at Currumbin

Our first weekend monthly breakfasts were a great success.  In Brisbane we had an enjoyable run around the river finishing with a BBQ and coffee at West End.  A big thanks to Cal Lloyd and Jeremy Bridges for organising. On the Gold Coast it was a great way to end the training session over the Challenge course at Currumbin.

Our next breakfast in Brisbane is scheduled for Saturday the 30th of August. This will coincide with saying farewell to the Smiddy riders as they leave for Townsville and the meeting point is either Dutton Park (BBQ area) at 5:30am or UQ Pool at 6:00am. On the Gold Coast we will meet for a run and breakfast at Southport on the 6th September.