Tri Alliance Training Timetable
May 2012 – Start of Technique & Base Training
May is the start of our Winter Training Season and is the first phase of our 5 training phases i our Yearly Planner. Technique at the start of a training season is extremely important and will have a direct impact on your training and more importantly – racing, over the next season. Technique training involves working on your skills in all forms of triathlon. Breaking down the components of your swim stroke, riding technique, run technique and developing these, either through positional work or a strength component. These are conducted at varying levels of intensity to assist you to build correct technique under differing training loads. Those who commence their winter training now will ensure they build a sound technique and base fitness to build on in our further training phases throughout the year. (See below 5 training phases)
CLICK HERE to download MAY Training Timetable ***Please not there is a slight amendment to the timetable. Wed AM swims at MSAC are for Advanced/top intermediate and Wed PM is beginners and mid intermediates swimmers. (same as last year)
APRIL 2012 – Recovery & Transition Phase
Stand Up Paddle Boarding | Mountain Biking | Trail Runs | Boot Camp | Bike Skills | Tour de Latte Rides | Band Night….. plus loads more!!
For the majority of our athletes, April is the month to recover and have some time off from triathlon. As with previous years, we have again put together a fantastic line up of activities for the month of April which are aimed at allowing you to have a break from ‘normal’ triathlon training and have some FUN while still maintaining fitness. Sessions will be fun based and all with a social element. For those who are still in training for events, a number of sessions will cater for you – however you will be required to bring your program with you and be aware of your own training schedule.
So keep reading to find out what we have in store for you!!
Click here to down the April Timetable. Please note this should be read in conjunction with the above details…
_______________________________________________________
MARCH 2012 – another big month of racing ahead!
As we head nito the last couple of months of racing, the races come in thick and fast and some BIG races in March with Ironman New Zealand, Nissan Corporate Triathlon, Portarlington Short and Long Course and rounding out with Mooloolaba Olympic Distance and Ironman Melbourne! Wow – triathlon is pumping! 
Our athletes will also attend a Goal Setting Workshop being held on Saturday 10 March to assist in planning and thinking about the 2012/2013 season – so make sure you don’t miss out on this one! Check out the training timetables below for March to ensure you know when/where sessions are being held and also ensure you read our lastest Weekly Transition for full training details and/or changes to these timetables.
Beginner Timetable (Fun Tri’s, new to triathlon / fitness)
Short Course Timetable (Sprint/Olympic and intermediate athletes)
Long Course Timetable (Half/Full Ironman)
*Remember these are general training timetables, you should consult with our coaches on training volume – particilarily if you are new to triathlon training. If you are unsure of which timetable to follow, please contact us on 1300 680 874 or email info@tri-alliance.com.au.
Not a member yet?
Contact us to receive a FREE Weeks training – no obligation, just a great chance to check out our sessions, meet our coaches and other athletes. Email info@tri-alliance.com.au for details.
_______________________________________________________
FEBRUARY 2012 – a big month of racing!
February is jam packed with racing in and around Melbourne. The month kicks off with the Victorian Olympic Distance Championships at Sandringham (Race 4 of the Gatorade Series), followed by the Australian Long Course Championships in Falls Creek and Geelong Multi-sports Festival (including Long Course) on the same weekend. The following week we head back to Melbourne for Race 5 of the Gatorade Series at Elwood. So for the majority of short course athletes you will have 2 if not 3 races on your calendar, so very demanding on the body. Ensure you seek coaches advice in regards to correct taper/recovery for each race. Our Ironman NZ/Melb athletes continue their big build for their races in March, so a very solid month of training ahead for our IM athletes. Click below for our February training timetables, and always ensure you read our latest ‘Weekly Transition‘ for full weekend training details.
Beginner Timetable (Fun Tri’s, new to triathlon / fitness)
Short Course Timetable (Sprint/Olympic and intermediate athletes)
Long Course Timetable (Half/Full Ironman)
_______________________________________________________
JANUARY 2012 – Welcome to the New Year!
The New Year brings a variety of races for short course and some big races ahead for Long Course athletes.
Following our ‘Hell Week Challenge’ in December, a freshen-up over New Years and athletes should be feeling stronger than ever as they lead into the second half of the 2011/2012 Triathlon Season. For some, you may only have 3 months of training and racing remaining, others racing later may still have 4-5months. So take this into consideration when training with others. Remember your goals, stick to your training plan and the results will come.
Our office re-opens on Tuesday 3 January, which also marks the first day of our 5 night Falls Creek Altitude Training Camp. We are also holding a new Summer Training Camp in Queenscliffe from 6-8 January. So we have a big start to the year!
Beginner Timetable (Fun Tri’s, new to triathlon / fitness)
Short Course Timetable (Sprint/Olympic and intermediate athletes)
Long Course Timetable (Half/Full Ironman)
_______________________________________________________
DECEMBER – Competition Phase | Speed | Endurance | Race Specific
December we continue our competition phase in developing race specific skills needed for triathlon, focusing on speed and threshold work while ensuring correct taper and recovery from each race to continue to adapt and develop for stronger, faster racing. The main races we are focusing on in December include Ironman WA (Busselton), Canberra Half IM, Canberra Olympic Distance, and Race 2 of Gatorade | Active Feet Triathlon Series in Melbourne.
December also holds our Annual Christmas Party Celebrations, our 4th Athlete Team Meeting for the season, AND our famous ‘HELL WEEK’ (further details to come…)
CLICK HERE for details on our Hell Week Challenge over Christmas / New Year Period. This program is in replacement of our normal training timetable.
January timetable will be available late December, please check back later.
Our office is closed from Thursday 22 December, returning Tuesday 3 January.
Beginner Timetable (Fun Tri’s, new to triathlon / fitness)
Short Course Timetable (Sprint/Olympic and intermediate athletes)
Long Course Timetable(Half/Full Ironman)
_______________________________________________________
NOVEMBER – Competition Phase | Speed | Endurance | Race Specific
November is the commencement of our main competition phase – with the main triathlon season from November – April, although there are now races (particularily Long Course) that are held all year round. November see’s us continue to develop the race specific skills needed for triathlon, focusing on speed and threshold work while ensuring correct taper and recovery from each race to continue to adapt and develop for stronger and faster racing. The main races we are focusing on in November include Shepparton Half Ironman with around 50 Tri Alliance athletes racing, and the first race of the Gatorade | Active Feet Triathlon Series in Melbourne. Tri Alliance will have 120+ athletes racing each race of this series to be the largest triathlon squad and looking to take home a number of podium finishes again this year.
Beginner Timetable (Fun Tri’s, new to triathlon / fitness)
Short Course Timetable (Sprint/Olympic and intermediate athletes)
Long Course Timetable (Half/Full Ironman)
_______________________________________________________
OCTOBER – Pre Competition Phase | Speed | Endurance | Race Specific Skills
October see’s our training change to our ‘Summer Training Program’ as we move into our Pre Competition Phase (and day light savings!). We introduce brick/combo (bike/run) sessions, open water swimming skills and triathlon specific skills including transition practise. This phase of the program has lots of variety for beginners and Short Course athletes including aquathons and duathons to get you race ready for November. Get ready to have some fun! Long Course athletes will have a big volume month building into their key long course races in November/December.
This month we have also changed the format of our timetable. You will now follow either a Long Course, Short Course or Beginner Timetable based on where your training is currently at and what race distance you are training for. If you are unsure of which timetable to follow, please contact us on 1300 680 874 or email info@tri-alliance.com.au.
Beginner Timetable (Fun Tri’s, new to triathlon / fitness)
Short Course Timetable (Sprint/Olympic, intermediate athletes)
Long Course Timetable (Half/Full Ironman)
_______________________________________________________
SEPTEMBER – Strength | Endurance | Speed Training
Semptember marks the start of Spring, and less than 3 months before the Melbourne triathlon season kicks into action. Our sessions during September combine strength, endurance and speed/threshold training. Short Course athletes will focus more on threshold, while long course athletes endurance incorporating threshold. Beginner athletes just starting out for the season will focus on triathlon specific sessions including base fitness, technique and triathlon skills.
NOTE: All athletes need to complete a strength and endurance phase (see below) before they can move onto the next phase of our training—the strength and speed phase.
View CBD SEPTEMBER Training Timetable
View WEST SEPTEMBER Training Timetable
_______________________________________________________
AUGUST – Winter Base Training. Strength Endurance.
The Strength and Endurance Phase is an important part of your Training Program and is the second phase of our five training phases in our Yearly Planner.
Development of your strength and endurance at this stage of the season is just as important as the initial base technique phase and will have a direct impact on
your training and more importantly—racing, for the upcoming season.
Why strength & Endurance?
- Endurance Development
- Strength Development
- Aerobic Improvement
- Technique Reinforcement
- Injury Prevention
All athletes need to complete a strength and endurance phase before they can move onto the next phase of our training—the strength and speed phase.
_______________________________________________________
JULY – Winter Base Training. Endurance, Technique & Strength
During the month of June, we continue through our Endurance Based training, continuing to concentrate on technique while building strength. Time Trials continue during this month, which are held every 6 weeks. These are to assist us (and you!) to monitor your training progress and improvements. Every effort should be made to attend the Time Trials specified. July also holds our Annual Long Course Training Camp – designed specifically for our Long Course (Half/Full Ironman) Distance athletes.
CBD July Training Timetable
WEST July Training Timetable
_______________________________________________________
JUNE – Winter Base Training. Endurance & Technique
During the month of June, we continue through our Endurance Based training, focusing on technique. We commence Time Trials continue during this month, which are held every 6 weeks. These are to assist us (and you!) to monitor your training progress and improvements. Every effort should be made to attend the Time Trials specified. June also holds our Annual Lorne Training Camp – our largest training camp of the year.
________________________________________________________
MAY- Winter Base Training
May is the start of the first phase of our 5 training phases in our Yearly Planner. It is the time of the year when the majority of our athletes start back training for our ‘Winter Base Training Program’ after some rest and recovery from the previous season of training and racing. This phase of training is based around slow km’s in the pool, on the bike and running as we start to build/work on improving your base fitness and technique.
If you are new to triathlon OR new to training with a group/squad then this is the perfect time to get your training started! For those of our athletes who are still in training for events leading into June, sessions will cater for you also, so make sure you come along to maintain momentum and motivation – however you should always have your specific program with you. Read more….
_________________________________________________________________
