The training focus at the moment is around getting some strength endurance work done. For many the key races for 2017 are behind us and now is the time to go back into some SE work in preparation for 2017. There are few squad members racing Western Sydney 70.3 this weekend and then Busso the following weekend who will then take a break before they get ready for their 2017 goals.
The SE work is all about improving the bodies ability to perform the same movement over and over. Hills on the bike and run, big gear low cadence work on the flats for the bike and paddles in the pool. Like any time of the year whilst there is a focus you’re still doing some shorther harder sessions and always you’re easier longer aerobic work but the mix changes.
But the golden rule of training is consistency and performing the right type of training to allow you to be consistent. A good routine trumps everything especially when motivation runs out. Motivation is a limited behaviour but routine is not. It is something we have spoken about many times before and we’ll always go back to.
Also note that on Saturday 3rd of December there will be another transitions session at Redcliffe. It is also the current beginner course participants first open water session and they will join everyone for the main part of the session. With the Tri-Nation club team champs the following weekend at Raby Bay this is a great session to sharpen up and even help us establish to see where everyone is at with their cur
Tri Nation Club Championships
The December 11 QTS Raby Bay race is going to now double as the team club championships. Tri Nation will have it’s own wave (minimum 30 required) where we can hold our end of year team club championships.
It will be held over the 900/26/6 distance and everyone that enters will be placed into a team of 3 by Mark and Suz. The cumulative time of the team will decide first, second and third places. Teams will be decided on previous race results and training performances.
The objective will be to have teams as evenly matched as possible and our sponsors will provide the prizes to be presented at the XMAS party that afternoon. It will be a great fun way to finish the year and with our latest beginner course people also finishing their course at this race it will be a great day.
When entering you will need to enter the mates wave and list Tri Nation. It is predicted that it will sell out race week so please enter early.
1. Smack talk is allowed as long as you can back it up!
2. Each team will have a designated Captain
3. The 3 individual times of the team members will be added to give a team time
4. All 3 team members must finish
Further details to come in the coming weeks on prizes. Please enter now to avoid missing out. Rally your fellow squad members to compete. Drinks and morning tea to be provided and family/friends welcome to attend.
Congratulations to Mike and Alana who were married last weekend in Buderim. The new Mr and Mrs Zink met 4 years ago at training and it was fantastic to help them celebrate starting their married life together.
We also have Amanda Lucas getting married this weekend to her partner Jake. Best wishes Mands from everyone in the squad.
Finally Jen and Clayton welcomed Baby Isabelle to the world yesterday. Both mum and bub are going well and no doubt we’ll see them all at training soon!
We have a new app available to download from the app store. Called ‘Team App’ once you have downloaded it you just need to search for ‘Tri Nation’.
One of the key features of this app is a section for Member Profiles. Once you have been approved to join you can create your own profile that only people that are approved by us will be able to see.
Other features include access to the schedule, updated news and events and a store where you can purchase items such as a 10 session pass or SOS drink.
Don’t forget you can buy your SOS Rehydrate directly from us with a box of 10 $15. You can purchase either online through the app or in cash at windtrainer and run sessions.
Ventou Cycling Kit Orders
The online Ventou portal is now open for cycling kit orders. The shop will be open for 1 week online until the 29th November so get in quick!
Go to: ventou.com.au, click on the ‘Shop’ tab, and enter code TRINATION16 into ‘My Custom Garments’.
The current prices require us to have a minimum order of 20 and are unlikely to be repeated again so get in now at this great rate.
Upcoming events that Tri Nation will be at in the next three months are:
• QTS Raby Bay Triathlon – 11th December.
• Tweed Coast Enduro – 25th February.
• Mooloolaba Triathlon – 12th March.
Monthly Prize Draw
The winners of our monthly prize draw for October are:
* $50 Shoes Feet Gear voucher – Emma Boast
* Mizuno Run Singlet – Megumi Tokiwa
To claim your prize just send us an email and we’ll arrange.