TRI-ALLIANCE / AUSSIE BODIES

LORNE GROUP TRAINING WEEKEND RAP UP

Well what a fantastic weekend again from the coaches and athletes at Tri-alliance.  Greeted with perfect weather most of the weekend and a new venue this was sure to be a bit of a landmark weekend and that sure how it turned out.

With about 45 athletes from Melbourne and Geelong Tri-alliance combined with the fantastic help and team support from Cameron Brand from Lynx Cycles and SBR we started off on Friday night, albeit a bit windy and rainy for a fairly lively 60minute run over the Mountain to Surf Course.  This year I was definitely playing the coach/camp director support role after ankle surgery about 8 weeks ago and had to ride the Mountain Bike over the course and easily ended up the muddiest individual at the completion of the run.  Except for the first 3km to the entry to the Mountain to Surf Course it is all dirt track and bush - so fun and mud were a plenty.  This group started off at 4.30pm sharp to make sure we had enough light to complete the run course safely and that was achieved with everyone returning by about 5.30pm.

With the new initiative to stay at the Lorne Surf Club this year it was into the steaming hot showers and then up to the common room upstairs for the welcome and introduction.  Having the best view and kitchen facilities along the Surf Coast it was a sensational venue.

It was then off for tea where everyone split up and did their own thing some ate at the magnificent Lorne Pub and some cooked their own tea.

That night I also gave an extended welcome to the group and talked a little bit about my time at the High Performance Coaches Conference at the AIS and swapped a few ideas with the group.

7.00am on Saturday morning was the wake up call for breakfast.  With a ride heading towards Apollo Bay on the cards everyone was fuelling up.  3 separate groups set off at different time intervals to avoid causing any problems for Ocean Road drivers and the groups were rated easy moderate and hard.  With Big Ollie Allen taking control of the first group, myself taking the second and Big Bob Kelly taking control of the quickies, everyone was well looked after.  We covered about 70km and then for those who were super keen Bob and I took a few up Benwereen which is a 12km climb and 12km downhill back into town just a nice way to finish of a great ride with some great weather.

After a lunch at 1.30pm Saw a select and hardy crew venture into the ocean to tackle the Pier to Pub course.  With a group of 6 swimming out to the Pier and back (2.4km) and the rest hopping in at the Pier to swim back (1.2km).  And yes it was bloody cold but it was also bloody enjoyable.  It certainly gave the initial meaning to Ice-cream headache for those who didn't wear swim caps.

At about 4.30pm in the afternoon it was off to do the Mountain to Surf Course again and this time it was a chance for a few to let loose a little with some speed work and there were plenty to take advantage of that.  Another great run - and much drier conditions saw everyone back by 5.30pm and me come back with some bumps and bruises from a couple of MTB stacks anyway great fun was had again.

6.30pm at Lorne Hotel for Dinner and we had a whole function room booked which was fantastic for us as it gave everyone a chance to socialise over a beer or two and mighty big deserts .  With a full belly it was back to the Surf Club where the coaches had every intention of doing another lecture and talk on all things triathlon but there were some eyes and knuckles that were dragging a little so we left it and people went and did what ever they chose it is just a great place for options like that.

Up the next morning and some people were not as fresh as others after a night of listening to Gwen Stefani and 50di Cent at the Lorne Hotel through the walls of the Surf Club yes maybe next year people will be bringing ear plugs.  Once again Cam had the SBR van set up and ready to go in a fantastic show of support had the lollies, water and bike pumps and spares ready to go as all the punters were preparing for the last ride down to Apollo Bay.  Once gain to avoid annoying the ocean road punters we set off in two groups down the highway in perfect conditions with a slight breeze.  Just another fantastic day for riding.  At 7.45am Ollie took the main easy group (20 Approx) and set off.  Half an hour later it was me taking a small group of 7 and then a couple of minutes later Bob took the girls for a structured hard ride down to Apollo Bay.  We pretty much were in Apollo Bay at the same time and spent 10minutes again re-fuelling with the great help of the SBR van and set off back home.  The pace picking up on the way home and few of us hitting the hills and downhills pretty hard which was good.  Arriving home and everyone doing close to 100km it was great ride and one that is a definite for next year.

Packing up at the Surf Club and grabbing a quick bite to eat it was off to Waterworld for a 2 hour swim session.  Arriving a little bit late we kicked it off at about 2.30pm and with everyone feeling the pinch stroke correction and easy aerobic training was the order of the day.  Although after a minor slip up in one of the sets I decided that it was in the best interests of the group to do a 400m Time Trial and there were some fantastic times recorded even though most athletes were very tired.

All in all just a great weekend and one that will continue next year.  Next on the list for Tri-alliance Training Camps is Halls Gap which is also a fantastic experience and one that you all should make an effort get to.

I enjoyed presenting Lorne to you all and with the fantastic help of Ollie, Rach, Bob and Cameron Brand from SBR and Links I hope to present something better for you all shortly.

Happy Training

Jarrod Evans

Head Coach

Tri-alliance, Australia

Geelong Operations

www.tri-alliance.com.au

Dates: - Friday June 10th 2005
- Saturday June 11th 2005
- Sunday June 12th 2005

Cost: - $90.00 Per Person (includes 2 nights Accommodation at Lorne Surf Club)
- The cost of $90.00, must be given to Jarrod no later than Thursday 9th of June 2005.
- Will include an Aussie Bodies Food Gift Pack for each athlete.
- Please note the cost of the camp is up slightly as we are trialling new accommodation at The Lorne Surf Club.
- Cheques can be made out to Jarrod Evans.

Accom..: - Dorm Room Style - Fully Self Contained as well Industrial kitchen.

Please Bring: - All Bedding, All Training Gear, Warm Clothes, Wet weather clothes, and some clothes to go out for dinner on Saturday night, any spending money you might require.

Food: - Please bring your own choice of food for the 2.5 Days, your food needs will be up to you to provide. We will be also having tea at the Lorne Pub on Saturday night for which I have booked for up to 50 people.

Address: - Lorne Foreshore Caravan Park, Great Ocean Road

Please Note: - This camp will be a first in, first served basis. There is only 50 spots available for this camp and I have made it available to all Tri-alliance members.

For people interested in knowing why we have changed venues, the reason is that The Lorne Surf Club offers a great group environment training opportunity rather than having 4 – 5 athletes per room with no common room to meet and eat in as we have previously had with the cabins. It also offers social activities like pool and table tennis . The Lorne Surf Club has all these things and more and is well worth trying even at a slightly higher cost. I would love to hear feedback from all involved once the camp is completed.

If anyone has any questions you can contact Jarrod at anytime on the following numbers
H: 0352436639
W: 0352751909
M: 0407533062

TRAINING ITINERARY

Friday: Group Run, 45 - 60 mins Easy / Mod Pace Run
(Mountain to Surf Run Course + a little extra)
Session starts at 4.30pm Sharp – Please allow enough time to arrive down at the park site and to get organized. It is recommended that you arrive at 3.45pm so to start the run on time. We must start at this on time to avoid running the Mountain to Surf Loop in the dark for safety reasons.

Saturday: Group Ride - Group 1 - 70 - 80km Approx (Easy / Mod Pace Ride)
Will include efforts on the way home from Apollo Bay Group 2 - 50 - 60km Approx (Easy / Mod Paced Ride)
Will include efforts on the way home from Apollo Bay
Session will leave at 8.00am Sharp

Saturday: Lunch at 12.30pm. Buy or bring or make your own.

Saturday: Open Water Swim Session. In this session we will be having some very short swim / run races and we will be swimming the Pier to Pub Course.
Session starts at 1.30pm – 3.30pm OPTIONAL!!!!!!!

Saturday: Group Run 45 - 60mins at a Moderate Pace, will include Mountain to Surf Course. Including Efforts.
Session starts at 4.30pm

Saturday: Tea at the Lorne Pub / Booking has been made for up to 50 people.
Booking made for 6.00pm

Please ensure that Rooms and gear are packed up by the time we leave for our ride as we must vacate rooms by 12.00am. You can however have hot showers and get changed after your ride.

Sunday: Group Ride - Group 1, 3hrs Easy / Mod to Hard Pace Ride towards Apollo Bay
Group 2, 2hrs Easy / Mod to Hard Pace Ride towards Apollo Bay
Session starts at 8.00am

Sunday: Swim Session at Waterworld - Cost is $4.20 unless your a member or student
Session to Include Technique Work
Pull / Paddles Work
Low Based Endurance Training
Inc a 400m Time Trial.
Session starts in the water at 2.00pm – 4.00pm

Please note: The above swim time may change depending on what time we arrive home from our Group Ride. Everyone will be let know.