Training news from Tri Nation.

group fitness brisbane

April Training Update

12 Week Challenge

Starting on Monday 11th May we have a 12 week Tri Nation challenge over winter. The challenge is intended to help with motivation over the winter through setting a swim, run or body fat goal. For those working on improving their run the 12 weeks will conclude on the weekend of the Brisbane Marathon.

The challenge will include the addition of a strength session at Healthstream Gardens Point with Personal Trainer Chris Chesner at 5:30pm on Wednesdays.

For full details visit our 12 Week Challenge page. There are no additional costs for Tri Nation training members to participate in the challenge and you can sign up by joining the 12 Week Challenge Facebook Group – https://www.facebook.com/groups/TN12WeekChallenge/. We’ll have some great prizes available to win from Mizuno, Healthstream and Shoes Feet Gear.

Tri Nation Online Shop

Tri Nation swim capsWe have just placed our latest order through the Tri Nation Scody store for tri suits, cycling kit and running gear. The dispatch date for the latest order is Thursday 4th June. The Scody shop will reopen in July for tri suit orders leading into Sunshine Coast 70.3 event in September with our next full order in August in time for the Noosa Triathlon.

We also now have other items available that can be ordered any time of the year including swim caps, hoodies and headsweat visors. The hoodies and visors are due for delivery in the next few weeks. We will have limited stock initially available and you are able to pre-order now to ensure you don’t miss out. Check out the shop online.

Goodbye and Good Luck

Sadly for us our much loved Coach Jan is moving back to Melbourne at the end of May. She will be greatly missed especially by our many swimmers who have benefitted from her technical expertise and strong desire to help everyone improve. Thankfully with Jan expecting her first grandchild towards the end of this year (congrats Jess!) we will no doubt still be seeing her face in Brisbane.

Good luck also to Tim Franklin and Kristin Muir who are competing this weekend in the Port Macquarie Ironman. This will be the 2nd time around for Kristin and 6th time for Tim. You can follow them online at www.ironman.com with the race start at 6:40am on Sunday.

Ironman New Zealand 2016

Ironman New ZealandWith just over 6 weeks to go until Ironman Cairns and the end of the season there will be many squad members starting to think about whether they would like to enter an Ironman next year and what race this will be. One of the great things about the IM training is the group you train with as some find that they spend more time with these people then their own family!

For the 2015/2016 season we will be specifically targetting Ironman New Zealand as a key IM race for the squad. Race date is the 5th March and the program will commence on the 19th October. All other IM events will still be catered for in training sessions but if you want to work to the same schedule as the main group then this is the event to lock into your diary.

 

Ironman triathlon at Melbourne

March Newsletter

RACE RESULTS

It’s been a big couple of weeks on the racing front with Mooloolaba and then Ironman Melbourne over the weekend. For many especially the Ironman athletes it was their major race after months of hard training.  We would like to make a special mention of all the first timers over the Olympic Distance and Ironman events.  It has been a pleasure to see them progress and achieve something special:

Mooloolaba:

  • Katie Sinclair
  • Barb Thurgood
  • Victor Neep
  • Ellen Meelkop

Ironman MelbourneIronman Melbourne:

  • Pat Dall
  • Taryn Swan
  • Joey Moore
  • Brett Allen
  • Andrew Hancox

On the subject of special mentions it was fantastic to see long time member Mark Gleeson qualify for Kona in the men’s 45-49 age group. He missed out by one spot last year in the same race so to see him make it this year was a testement to all his hard work and dedication.  He now joins Chris Bailey on the plane to Kona later in the year.

Congratulations to everyone that raced at Mooloolaba and Ironman Melbourne. They are special events on the calendar and we look forward to watching many more Tri Nation athletes compete at these events in the years to come.

The times of Mooloolaba and Ironman Melbourne have been posted on the Tri Nation training FB page.

The next race is the Tweed Enduro this weekend, followed by Luke Harrop on the 12th of April which is also the third round of the ITU World Triathlon Series. There we will see the very best in the World racing so even if you are not competing we would encourage you to head down to Southport and watch the elites race.

APRIL BRICK AND BREAKFAST

Enoggera_Swim_area_2Each month we will endeavour to have a brick session followed by BBQ breakfast. Our last brick was at Redcliffe in February with March too full of races to find a free weekend. The Enoggera Reservoir is now open for swimming so our next sessions is scheduled at the Reservoir on Gap Creek Road on the 18th April.

Be prepared for something different with the reservoir surrounded by running trails and the ride course featuring Mt Nebo. We’ll have a BBQ breakfast after the session next to the reservoir – perhaps bring the family out to meet you for breakfast afterwards.

NEW UNIFORM ORDER

Later in the week we will start taking orders for the next uniform order. In this order there will be cycling gear including winter gear, run shirts and singlets and winter hoodies. As per previous orders it will be done through the online shop.

If you are in doubt as to what size to order we encourage you to visit the Scody shop and factory at 310 Montague Rd, West End.

SHOES FEET GEAR

Our good friends at Shoes Feet Gear have relocated to a new premises.  The new address is 108 Latrobe Terrace, Paddington oppositte the Coles Centre. It is a great new shop with more space and better parking options.

END OF SEASON PARTY

Save the date – Saturday 27th June at the Bulimba Sailing Club. After what has been a huge season so far this is shaping up to be a big night. One not to miss!

ironman triathlon training

February Newsletter

TRAINING SCHEDULE CHANGES

The training schedule changes we announced on facebook last week come into effect next week. These changes are as follows:

Healthstream QUT–          Windtrainer session is now a Wednesday morning with Mark

–          A new beginner swim on a Wednesday morning with Jan

–          Group ride focusing on skills and aerobic conditioning on a Friday morning with Brad and Alberto

We felt that the risk of crash was increasing too much to continue a hard interval bike session on a Wednesday morning in the CBD area. The amount of traffic and other cyclists is increasing all the time in the CBD area.  Finding safe locations to do hard bike intervals is becoming more difficult.

A wind trainer session allows the same conditioning effect if not better than a road session. By having the new ladies only ride on a Monday morning and the group ride on Friday, members will still be able to work on the skills side of cycling but in a safer environment with less risk of a crash where speed is not the focus.

For swim sessions now that we have separate times for beginner and intermediate/advanced swimmers, please try and swim in the appropriate session for your ability. As a general rule you need to be able comfortably hold a 2 min cycle for 100 repeats to swim in the intermediate/advanced session. The Friday morning swim with Ray is the all abilities swim for the week.

On a Saturday morning through to IM Cairns in June there will be a long course ride most weekends. These are non-coached sessions that anyone is welcome to attend. The rides vary between 3-5hrs and members need to be self-sufficient in terms of changing a tyre, hydration/nutrition and knowing the proposed route that will be posted on FB in the week prior to the ride.

Where appropriate on the racing calendar we will also include a monthly brick session which will be held in a mix of locations including QUT and Redcliffe.

Due to many members racing Kingscliffe and the Noosa club half this weekend there is no ride scheduled for this weekend.

MONTHLY BREAKFAST

Our next monthly breakfast will be on February 28th in conjunction with a swim, bike and run session at Suttons Beach Redcliffe. For the IM Melbourne athletes this is their last key race specific session. For those athletes competing over short course and half distance events this session will be modified to accommodate the different racing needs.

RACING

We are right in the peak racing season at the moment with a race most weekends involving Tri Nation members. This weekend is the Kingscliff Tri and the Noosa club half. In 2 weeks is the next QTS race at Raby Bay while in March we have Mooloolaba, IM Melbourne and the Tweed Enduro.

In April is Luke Harrop, the last QTS at Raby Bay and then in May we have Byron Bay, Port Macquarie IM and Ultraman Australia and finally finishing the season at Cairns for the 70.3 and IM events on June 14.

Everyone has been working hard for a few months now and racing is all about testing our limits physically and mentally.  Training is great but nothing beats a race.

SMILING FOR SMIDDY

Our charity partner Smiling for Smiddy do a fantastic job raising much needed funds for cancer research. Over the last couple of years we have had many of our squad members participate in various Smile for Smiddy events. This year is no different with Tri Nation members registered to participate in the different events Smiddy organise.

All of their events are listed on their website at www.smiddy.org.au Also remember that fundraising is not the only way you can help. Jobs such as road crew at their events and training rides is also another really useful way to contribute.

Over the coming months we will be holding some events and functions to contribute towards this.   We would love to see as many of our members be part of these events as it is not only a great way to raise funds but it also builds moral within the squad.

Smiddy ambassadorAlso this week Smiddy presented a group of people their inaugural Smiddy Ambassador awards. These ambassador awards were presented in recognition of the contribution these people have made towards the Smiddy program. Head coach Mark Turner and ladies cycling coach extrordinaire, Claire Schneider were extremely thrilled to be bestowed with these ambassador awards.

 

 

IM Camp

January Training Update

Greetings of the Season

Welcome to 2015.  We hope everyone had an enjoyable and festive Christmas and New Year and that 2015 brings you much happiness and success.  Our coaching team are very much looking forward to the year ahead and the number of different events we have members training for.  Like you, many of them also have different events they are training for and I know that over the break they were getting out there and doing some solid training.

A special welcome also to our new members that have joined us over the festive period.

Events and Races

Our first race of the season is this weekend with QTS Robina.  We also have the dynamic duo of Taryn Axelsen and Darrell Giles flying over the ditch to race Auckland 70.3 as part of their preparation for IM Melbourne.

IM CampFollowing that we have the training camp at the RACV resort Noosa which caters for both short and long course athletes preparing.  We still have places left at camp so if you’re keen on getting a great fitness boost from 4 days of solid training then register now.  These training camps do give your fitness a big kick along by overloading training for 3-4 days and then recovering afterwards.  Once you have recovered your endurance levels will have increased which leads to improved performance.

Go to http://tri-nation.com.au/training/brisbane/triathlon-training-camps/ to register.

After camp we have Hell of the West, Caloundra QTS, Kingscliff, Raby Bay QTS, Mooloolaba, Tweed Enduro, Luke Harrop and Byron Bay.  Then on the IM side of things we have members competing in New Zealand, Melbourne, Port Macquarie and Cairns.  As you can see a big 6 months ahead.

Social Media and Tri Nation App

Tri Nation appWe use our Tri Nation FB training page as a means to communicate and inform our members of the latest news and updates.  Additionally we now have the Tri Nation app also as a means to inform members of different events.  An example was yesterday when the Gold Coast bike session was cancelled due to rain and a notification was sent out via the training page and the app.

We will also be posting more twitter updates, photos and snippets to again keep members informed.  You can follow the Tri Nation twitter account at @TriNationNews.

The Tri Nation app can be downloaded from the app store.  We are currently working with our sponsors to develop a reward program for members who use the app. Stay tuned for more details.

Training

The next 8-10 weeks will see sessions focusing on higher intensity to bring everyone up to a peak towards the end of March early April as most of the short course and Half IM type races are around that time. For the long course athletes competing in New Zealand and Melbourne their sessions will differ slightly to be more strength focused with some intensity but not as much as the short course program.

With the higher intensity comes a greater need to get your recovery right.  Sleep is the best recovery tool available and the cheapest.  Try and get a good solid 7-9 hrs each night and you’ll be surprised at the difference it makes in your energy levels and training/racing performance.

Remember outside of squad sessions keep the sessions nice and easy at around 70-75% of max hr and no faster.  Don’t make the mistake of going too fast on your easy sessions.  Easy on the easy and hard on the hard, do it consistently and you will improve, it’s that simple.  Sometimes we need to slow down to go fast!

We will have some planned recovery weeks and time trials in there to measure progress.  These are very important parts of the training process, even more important that the training itself.

And finally on the subject of training could everyone please ensure they have a full kit bag of swim aids when coming to swim training. This includes long flippers, hand sized paddles, ankle strap and pull buoy.  As part of our swim training program we like to use the different swimming aids to help improve performance.  The aqua shop at Camp Hill is our recommended swim retailer for all this equipment.

Monthly Breakfast

Our next monthly breakfast for both Brisbane and the Gold Coast will be in mid February most likely on Saturday the 14th of February.  It is the day before Kingscliffe tri and a nice easy run the day before for those competing will be a great way to freshen up.  On the subject of Saturday training sessions those athletes training for long course are doing rides every Saturday morning over a pre planned route.

These rides are open to everyone and all abilities.  The goal of these rides to build endurance so they are at own pace so it is important to be self sufficient in the event of a puncture and knowing the route.  There is always a mix of ability that attend meaning most often people will not be that far apart.

This week’s ride location and route will be posted on FB by coach Tim who is leading the rides each week.

Goodbye and Good Luck

We are losing two long time members this week as they head off to North Queensland and new adventures.  Jonathon Lucas is moving back to Townsville with his young family to be closer to his extended family and Clare Roohan has just got her first post university job as a physio in Mareeba.  Both Jonathon and Clare have been with the squad for a long time now and we are sad to see them go.

On behalf of everyone at Tri Nation we would like to firstly thank them both for all their support and wish them all the best in their new endeavours.  Hopefully we’ll see them at the Cairns IM and 70.3 as they both are aiming to compete in June.

 

Training Update

Merry Christmas and a Happy New Year

From the whole team at Tri Nation we would like to wish everyone a safe and festive Christmas and New Year.  It is a time to spend with loved ones and enjoy the benefits of living in a great city and country.  Don’t train too hard, don’t feel guilty about eating too much and have a few sleep ins.  We look forward to seeing everyone in 2015 ready and raring to go for what promises to be a great year.

Training calendar over the break

Please remember there is a reduced program over the next 2 weeks.  There are training sessions on which we would love to see people at. If you are away and can’t make the sessions and doing you’re own training we would love to see some photos of the different locations people are training at.  Post them on the Tri Nation training Facebook page.  The best photo of the next 2 weeks will win a $50 voucher from Shoes Feet Gear.

Ten sessions passes

For those people that have been paying a casual rate for training please note we are no longer taking cash payments.  Instead you will need to purchase a 10 session pass and coaches will take a roll at sessions on the new Tri Nation app to monitor the amount of sessions you attend.  The 10 session pass can be purchased on the website at http://tri-nation.com.au/about/membership/ 

January training camp

Our first training camp of 2015 is on from Friday January 23 to Monday January 26 at the RACV resort, Noosa.  The camp is open to all abilities and will cater for athletes focusing on both short and long course events.  The schedule and details of the camp are at http://tri-nation.com.au/training/brisbane/triathlon-training-camps/

As always our training camps are the perfect way to give your fitness a boost as you focus on your major event. For some that is events like IM Melbourne, IM New Zealand or short course races including Mooloolaba, Luke Harrop and Byron Bay.

HB100

Tri Nation November Newsletter

Tri Nation App

Tri Nation appChristmas has come early for all the amazing members of the Tri Nation Family!

We have created a Tri Nation app that you can download onto your smartphone for free. The ap allows you to connect with facebook and log your training times to build your personal results diary or see how you compare on the leader boards (if you wish to make your results public).

Another function of the app is our coaches now have the ability to take attendance at sessions. This allows us to track our members more effectively and see if anyone is having too many sleep ins 😉 Please note that this will mean that our coaches will be using their phones for a brief period of time during the session.

The app also has the timetable direct from our website making it easier to access quickly.

We welcome your feedback and are happy to answer any questions you might have about it.

If you have an iphone click this link to download the app.

https://itunes.apple.com/au/app/tri-nation/id918555549?mt=8

If you have an Android Phone click here.

https://play.google.com/store/apps/details?id=com.venueapp.qldtrialliance&hl=en

Alternatively search for Tri Nation in the app store.

New Scody order

The Scody online shop is now open for another order.

https://www.scody.com.au/co-TRINAT

Username:         Tri Nation

Password:           Tri Nation

It will be open for 2 weeks closing COB Tuesday 9th December with the dispatch date Wednesday 11th February 2015. The AIR long course suits and running singlets are not included in the shop. Please contact us if you would like to order either of these two items as they will have a separate production cycle to ensure the suits are ready for IM Melbourne athletes.

Hawaii Ultraman World Champs

craig percivalThis weekend our head coach Mark Turner is travelling to Kona to act as support crew for Tri Nation on line coach, Craig Percival who is competing in the gruelling event.

Craig who qualified by placing third in Ultraman Canada last year is in great shape and looking forward to challenging the front runners.  His lovely wife Lindell and children Sam and Sienna will also be there to watch and give their support to Craig as he battles the Worlds best.

Mark will post regular updates on FB and twitter of Craig’s progress over the 3 days of the race.  Day 1 consists of a 10km swim and 145 ride, day 2 a 275km ride and day 3 a double marathon of 84km which is actually on the back half of the World IM Championships course from Havi back to Kona.

The race starts this Friday the 28th of November. Note that Hawaii is 20 hours behind Brisbane.

You can also follow Craig’s progress on his personal FB and twitter or on the Tri Nation FB and twitter feeds.

Race results

HB100We have had a busy month since Noosa with numerous races about South East Qld.  After Noosa was the QTS event at Kawana which had a small number of Tri Nation athletes competing.  Special congratulations to Emma Boast who competed her first QTS distance race.

Also that weekend was the Endeavour 500k Summer Challenge where the Tri Nation team placed 4th in some very challenging and hot conditions.  Go to the Tri Nation training page to see some of the photos and video put together by Dave Beaton.

And finally the weekend just gone saw members competing at both Hervey Bay 100 and Kingscliffe Tri.  At Hervey Bay Chris Bailey placed 7th overall and 2nd in his age group while Hannah Hogan was the first female age grouper and Kate Wardrope won her age group.

At Kingscliffe the Gold Coast coaches led the way with Dean Thurgood winning his age group and Adam Gordon placing 6th in the open category.

Full results can be viewed online.

Race wise coming up we have Nush Vanderwilt, Kristin Muir and Krista Page competing at IM Busselton before finishing the year off with the QTS event at Raby Bay on the same weekend.

Christmas Party

christmasThis year’s Christmas Party is set for Saturday 13th December and is our version of a pub triathlon. You can choose at what point in the day you join us and we’ll post updates on the Facebook page throughout the day so you know where to find us. No need to rsvp, just turn up at your leisure.

Official race start 2pm 
Leg 1 – Hamilton Hotel, Ascot (duration 1.5 hours)
T1 Hammo to Powerhouse via Citycat
Leg 2 – Powerhouse, New Farm (duration 1.5hrs)
T2 Powerhouse to Bavarian Beer Garden via Citycat
Leg 3 – Bavarian BG, Eagle Street

Training

At this time of year with a couple of major events behind us it is all about maintaining where we are at or having a break after some hard training and racing.  With such a long season it is important that we have periods where the intensity levels are down and you give the mind and body a chance to freshen up for the events in the New Year.

So training sessions will certainly still have their challenging parts to them but not as many intervals or quite as hard.  For the IM Melbourne athletes we are in a strength endurance phase while everyone else is just in a holding pattern before we build again in the New Year.

Additionally this time of year is often hard to remain truly focused with XMAS parties and the like.  And we shouldn’t forget that triathlon is part of our life not or whole life so let your hair down and enjoy the festivities with family and friends.

Get Well Soon

One of our long time members Christian Seymour’s wife Brooke is currently in Prince Charles Hospital after having a life saving heat operation last week.  Brooke is now waiting for a heart transplant while Christian cares for their young son Mani.

On behalf of everyone at Tri Nation we pass on our best wishes to Christian and his family for a speedy recovery for Brooke.

Noosa Tri Run

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.

 

 

 

 

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.

 

 

Tri Nation Update 23rd July

TRAINING PLAN

Now that the last big race of the season is over, it’s time to slightly change the training focus. The past few weeks have seen a reduction in the overall volume and intensity of sessions, featuring our popular coffee rides, relaxed Southbank runs and variety in the pool.

A strength focus in August will lay the platform for upcoming events. September sessions will include some speed-endurance work, and October will be dominated by high intensity interval sessions as we aim for peak fitness in November.

Don’t forget the Noosa camp in October, which will help with preparation for key events including the Noosa Triathlon and Hervey Bay 100 the following month.

Other events our members will compete in include the QTS series and Moreton Bay Olympic, as well as long course races such as Sunshine Coast 70.3 and Gold Coast Challenge, but the Noosa Triathlon and Hervey Bay 100 will be Tri Nation’s focus.

Post-November means a rest and recovery before we look ahead to 2015 and key races being Mooloolaba and Cairns.

 

MONTHLY BREAKFASTS

We have changed the format of our monthly breakfasts to weekend BBQ’s with the first event on this Saturday at Orleigh Park in West End. We will be starting with a run at 6:30am which will have two loop options as well as an out and back to cater for all abilities. Callan Lloyd is organising our first BBQ and please RSVP to the Facebook event for catering purposes. The cost for breakfast is $5 for adults and $2 for kids with coffee available at Albertos next to the park.

Our next breakfast on the Gold Coast will be on the 2nd August and will coincide with our swim, bike, run over the Challenge Gold Coast course in Currumbin so we hope to see a few Brisbane crew down there also.

 

SMILE FOR SMIDDY

We have some entertainment books available with all funds going towards the Smile for Smiddy fundraising campaign.  If you would like to purchase one please contact yas@schoolhours.com.au

It was also great to see so many squad members helping out at the World’s Biggest Garage Sale.  All funds raised go towards the Smile for Smiddy campaign, so a special thanks to Yas and the incredibly hardworking committee. The final amount raised is still to be finalised but it looks to be around the $60,000 mark.

 

INFINIT NUTRITION

We are pleased to announce Infinit Nutrition will be the preferred nutrition partner for Tri Nation next season.  Jason Cheshire and his team have a great product. Infinit Nutrition customises sports drinks so people can take all of their nutrition in one easy to digest drink, there is no need for bars or gels. You can adjust your calorie intake, carbohydrate blend, protein, amino acids, electrolyte content, caffeine levels, and flavour to your specifications.

Infinit is specifically designed so that is easy on your stomach and quick to digest. With 25 serves in our standard bag, it is extremely cost effective,

Call Jason on 0429543134 to get started and let him know you’re a member of Tri-Nation to get the discount. The member code is Tri-Nation

 

SCODY UNIFORMS

Thank you to all members who turned up to the ride and coffee at the Scody factory last week. It was a great morning for a ride around the river.

While our intial intentions were to provide tri suits in time for Challenge Gold Coast we have a second design option currently being worked on to release for member comment. This will delay the launch date of the Tri Nation gear but we are still on track to have our gear out there for the major events such as Noosa Triathlon.

 

TRIATHLON AUSTRALIA MEMBERSHIPS

Please complete your memberships to Triathlon Australia asap. The new season kicked off on the 1st July and it is compulsory for club members to be affliated with TA. You can sign up online at http://www.triathlonqld.com.au/JoinTQ.aspx