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Noosa Tri Run

Tri Nation October Newsletter

Noosa Triathlon

The big daddy of triathlons is on again, Noosa Tri.  As always we’re making a weekend of it by having a breakfast on the Saturday morning at Cafe Le Monde on Hastings Street and then the after party at Laguna Jacks. The breakfast at Cafe Le Monde will be a limited menu with payment per table so please bring cash along to make the bill a stress free process.

The team from Scody are joining us this year at the after party and some of their sponsored athletes in Brad Kahletfeld, Sam Betten, John Polson and Felicity Sheedy-Ryan will be joining us at the after party.

This year we will be covering the cost of the party for all Tri Nation annual members. Friends and family are also welcome along and you can buy tickets for them online.  Tickets are $20 for non-members and the price includes canapes throughout the evening and exclusive access to the venue. We will be distributing wristbands at the breakfast on Saturday and on race morning to those that have rsvp’d and bought tickets. Member rsvp’s can be done through the Facebook page.

Stay tuned to the Tri Nation group facebook page for updates about training and other activities surrounding the triathlon.

Scody Coffee Ride

This Wednesday the 29th of October the squad ride is from the Scody HQ on Montague Rd, West End. It will be a river loop ride followed by coffee at Plenty courtesy of the team from Scody.  With our new uniforms arriving in time for Noosa it will be great to wear the new kit.

We are looking at offering another order in the coming weeks also.  Stay tuned for further details.

Long Course Program

The week after Noosa represents 20 weeks from IM Melbourne which is the first of our major squad long course races for 2015.  This will also mean that there will be tailored sessions offered for the IM athletes at specific squad sessions.

These sessions will be Tuesday morning run, Wednesday morning cycling and Friday morning windtrainer.  The Thursday night swim is also a specific strength set of 90 min mainly focusing on longer reps however it will also benefit short course athletes.

We are looking at offering a training camp from the RACV resort, Noosa over the Australia day long weekend in January.  This camp will be a great build up for IM Melbourne athletes but will also benefit short course athletes aiming for Mooloolaba and other short course events and also kick the campaign for Cairns athletes.

Training

Over the last few weeks the focus has been on higher intensity intervals at squad sessions to help members peak at the right time for Noosa and Hervey Bay.

One of the major objectives of any training program is to improve the bodies ability to use fat as an energy source.  Carbohydrate is also an energy source but it is limited, however with fat and the right fueling and training we can teach the body to better use fat as an energy source thereby getting an improved result.

This is done by the food we eat and type of training we do.  By using polarised training techniques where we go easy on our easy sessions and hard on our hard we are improving the bodies ability to use fat as an energy source.

In fact the latest studies have shown us at high intensity intervals are actually better at improving fat burning capabilities that the traditional easy aerobic training.  After Noosa and HB 100 the intensity level will drop back down for a few weeks to recover before we build into the key races in the new year.

With such a long season it is also important to factor into training easier periods where you can recover mentally and physically.

Training Timetable Changes

Please note due to Noosa Triathlon and the G20 Summit the following sessions will not be held:

  • Friday 31st October – Brisbane windtrainer
  • Friday 31st October – Gold Coast swim
    Please note the Brisbane swim session will still be on.
  • Friday 14th November – Brisbane windtrainer and swim sessions.
triathlon training

September Newsletter

Triathlon Training Brisbane and Gold Coast

triathlon training brisbaneOur first couple of races of the season have been completed in the TQ duathlon, Challenge Gold Coast and Sunshine Coast 70.3. Next we have Moreton Bay on October 12th followed by the first QTS triathlon race at Robina on October 19th. From there we head to Noosa, QTS at Kawana Waters and then Hervey Bay 100 on November 23rd.

To help get ready for these events this month at training is a speed endurance focus.  So that means longer efforts at around 80-85% of your maximum and also incorporating some change of pace work in there.  Next month we move into the sessions where we are doing shorter and more intense efforts to finalise the preparation to peak for November.

Gold Coast Aquatic Centre

triathlon training brisbaneThe new Gold Coast aquatic centre at Southport opened this month which is great for our Gold Coast members.  Renovated to the tune of $41 million dollars with 2 x 50m pools, a 25m pool, gymnasium, recovery spas and café our members have some of the best facilities to train at in Australia.

We often have Gold Coast members training in Brisbane so we would love to see some Brisbane members visit the Gold Coast to experience what it has to offer.  Our next combined session for Brisbane and Gold Coast members will be a ride to Beechmont on Saturday October 18th which will start and finish from the new pool.

Along with the new facilities at QUT in the City, Tri Nation members have access to the best facilities in South East Qld to train at.  There are no other triathlon squads that train at either venue which gives members an advantage already over their competitors.

Shoes Feet Gear Run Technique Course

Our next run technique course with Shoes Feet Gear starts on Thursday Oct 2nd.  Many of our squad members have completed these courses in the past and gained a lot of benefit from doing so.  Led by expert running biomechanist Jaryd Grantham this 6 week course is all about improving your run efficiency and therefore times on race day. Head to http://tri-nation.com.au/run-technique/ to register.

Scody Uniforms

scodyThe first Scody order of the new Tri-Nation uniforms has been closed so we could get them in time for Noosa.  We will be doing another order before the end of the year through the on line shop at Scody.

You’ll notice to coaches are in their new polo shirts now so we’re really looking forward to seeing everyone in the new uniforms when they arrive.

Tri Nation Online

Our new Tri Nation online website is now live www.tri-nation.net . The online triathlon programming through personalised programs and generic programs is an area we have been doing for a while now and something that we wish to expand on.

In the coming weeks we will be releasing generic programs for all the major long course events in Australasia for 2015.  These will cover beginner, intermediate and advanced 12 and 16 week programs specific to the relevant courses.

All personalised programs for on line clients will be written by head coach Mark Turner and Craig Percival.  Craig owns and runs the Aqua Shop in Melbourne with his wife Lindell and has been an online coach for a number of years now.  He has been involved in triathlon for over 20 years as an athlete, coach, retailer and product supplier.

Craig is quite an accomplished athlete with 4 x Kona Hawaii IM finishes and an IM PB of 9.02.  He is also the course record holder for days 1 & 2 at Ultraman Canada and at the end of November he will be competing in the World Ultraman Championships in Kona, Hawaii.

We would also like to announce that Tri Nation will be the official coaching provider for Ultraman Australia to be held in Noosa next year. Held over 8, 9 and 10 May right in the heart of Noosa this will be an epic event in an amazing location.  To be the official coaching partner for the inaugural Ultraman Australia is a huge thrill and something that we are really looking forward to.