The week ahead. As always, check the calendar for the weekly training sessions available but the highlights of the weeks activities include:
TUESDAY 17th MARCH
* CLUB RIDE: 6-7.20am, Iluka Loop
This is the popular Tuesday morning club ride known as an “intervals” session because there are numerous opportunities to stretch out in some fast, flat sections and then recover at designated regrouping points. The ride departs at 6AM from Celebrations Bottle-shop at Whitfords Shopping Centre. Lights required from now through to end winter.
There are three ride plans catering for riders of all ability. The groups ride slightly varying routes to reduce distance with less hills repeats in Iluka for Group 2 and less distance (shortcuts) for Group 3: Group 1 – plus 32km/hr, Group 2 – plus 30km/hr, Group 3 less 30km/hr. Distance: 40km, 38km & 32km. Please self-seed yourself into the correct group for your ability at the start. Group 1 is lead by Bill Whalley and sets off separately to Group 2 and 3. They do not regroup with the other 2 groups at all during the ride however riders will occasionally “drop back” into Group 2. Group 2 is led by Michelle Martin, plus we have a small but regular group of Group 3 riders doing the short cuts, which is working great. More info and links to maps can be found here
* ARENA SWIMMING, 7pm
This session is based on a mix of technique and threshold work! Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). Swim caps are also encouraged so we can make use of the Tempo trainers! Results from last weeks CSS test will be given as well..
WEDNESDAY 18th MARCH
* CRAIGIE SWIMMING, 6.30pm
Indoor pool with Brad – This session is technique based and perfect for CT’s and those of us looking to develop their confidence and stroke. Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). Kristy is no longer able to coach this session so while we look for a suitable replacement, Brad will be guiding you through a session written by Janine.
Outdoor pool with Janine – This session is based on a mix of technique and threshold work! Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). Swim caps are also encouraged so we can make use of the Tempo trainers! Results from last weeks CSS test will be given as well..
THURSDAY 19th MARCH
* CLUB RIDE: Hillarys and Sacred Heart, Celebrations Bottle-shop at Whitfords Shopping Centre, 6am
This ride is schedule every fortnight and is hills training on local roads. This route offers some flexibility on distance and pace depending on how you feel on the day as the hill repeat area is a 2 km loop thus you can add or subtract a loop and then wait at the regroup area at the top of the hill behind Sacred Heart on Hocking Parade. A pre-ride briefing will be given but you can check route details, map and description here
* SUMMER RUN – INTERVAL TRAINING : Flinders Reserve, 6-7pm
These fun interval sessions are suitable for all levels and running experience. All welcome to come along and give it a go!
FRIDAY 20th MARCH
* CRAIGIE SWIMMING- 10.30-11.30am
Outdoor pool – this session will be a mix of drills and some endurance work. Suitable for all levels. Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available).
* AQUATHLON #12, SSLSC 5.45pm
This is our last aquathlon of the series and your final chance qualify for the bike generous donated by Al and Suzie from Als Cycle Surgery. Members must compete in at least 6 of the events over the 12 event series .. so this is your last chance ! (The winner of the bike will be drawn at our end of season dinner)
Registration is at 5.45pm, and race briefing at 6pm. Come along to participate or spectate. Distances are usually a swim of 400m to 600m, and a run from 3.2 to 3.4km. The bar will be open and the club will be selling BBQ hamburgers $5.00 and sausage sizzle $2.50. These are a great social night for everyone to attend! We are also very grateful that 3 of our members, David & Michelle Martin (ExplorOz), Lisa Vass (Sorrento Sports Massage) and Eve O’Hare (Eve’s PT Plus), have generously donated spot prizes at events. Big thank you also to Paul Heyes for all his time and effort, and filling the very big shoes Eddy left him!
Our charity team for Busso 70.3 will be hosting the BBQ and a raffle to raise money for their team to support muscular dystrophy. So bring your loose change .. we hope to see lots of you there for our final event of the series!!
SATURDAY 21st MARCH
* CT RIDE WITH KEVIN – SSLSC, 6.30am
The junior club ride is departing from Sorrento Surf Club this Saturday. Please be there at 6.15am for a 6.30am start. Don’t forget to wear your ID wristband and lights.
* CLUB LONG RIDE: Carabooda 80km – SSLSC, 6am
Carabooda/Wesco Loop – 80km. Return for run off bike and/or coffee & chat at Finns kiosk outside surf club.
Enjoy good road surfaces, interesting rural scenery, and little to no traffic on local roads. Departs SSLSC as usual, lead by Michelle Martin. See info and maps, here. Depending on traffic around the rescheduled Mullaloo Aquathlon, an alternate bypass route may be considered and Michelle will advise riders at the pre-ride briefing.
SUNDAY 22nd MARCH
* 110km Hills ride for those training for 3/5 Dams. Led by Stuart King, 6am
Meet under the southside of the Narrows Bridge (plenty of free parking on a Sunday), for a 6am start. This route has some nice climbs, total of 40Km in the Hills and a gentle ride back to the city with (hopefully) a tail wind. Please note it is a “longer than normal” hills ride with about 3-4 Cat 3 climbs. There will be plenty of stops and regrouping after every climb. Make sure you have two Bidons, Gels, Energy Bars and spare tube preferably two. With an early start, it will be dark so please ensure you bring your lights! Any queries about this ride contact Stuart King 0417434366
* CLUB RIDES:
Cyclists please note that it is getting darker now for our early morning starts so it is time to get out the bike lights, charge or change the batteries and mount them both front and rear. Don’t forget to wear your ID bands too. Group riding requires excellent bike handling skills, knowledge and adherence to road rules, patience with other riders and traffic, respect for other road users and pedestrians, and lots and lots of practice to make all your movements instinctive and consistent. If you wish to ride with the NCTC group, please ensure you self-seed into the appropriate group for your riding ability. There is no point in trying to hang onto a faster group and finding you frequently have to smash it out to catch up – that’s when accidents are more likely to occur because your mind is in “race” mode.
Our weekly ride sessions are designed to offer you 3 targetted performance sessions per week – intervals (Tuesday), hills (once a fortnight on Thursdays), a recovery ride (alternative fortnights on Thursdays), and a long ride on Saturdays. No matter what event you are training for, these sessions offer you a good balance for your program. Distances can be adjusted as per the options given in the ride route/maps documented on the website for each ride and as discussed at each ride briefing. Currently, the long rides are targetting Half Ironman distance as many are preparing for the Busselton IM 70.3 in May.
The NCTC rides have an exceptional safety record but there are always days when people make rash decisions on the bike. To minimise the risk of a nasty incident, there are a number of things that individuals can do. Please read the following Checklist, http://northcoasttriclub.org.au/riding-etiquette/
* SWIM CARDS:
Swim cards will be on hand at all sessions. The cards are $90 for 10 sessions (a saving of $10). Show the coach your payment receipt (paper or digital copy) and they can authorise your card! Payment is required either by direct deposit or register now to avoid too much cash handling on pool deck 1. Direct Deposit to the NCTC account using: BSB: 066166 Account: 10018211 Reference: SC Surname 2. Register Now payment using the Swim Card event setup at https://www.registernow.com.au/secure/Register.aspx?E=15483
* TRANSITION WORKSHOP – 4th April, Whitfords Nodes: Bill Whalley will be running a transition workshop which will be an extremely valuable experience for anyone able to attend. More information to follow but for now, save the date!
* BUSSO 70.3 SEMINAR #3 – 11th April: Barry Silverlock will be running a 3rd seminar for the Busso half participants to go over race day and what to expect, etc. Very valuable insight and information for anyone racing at Busso 70.3!
END OF SEASON DINNER
We are making a call for volunteers to create a sub-committee to help organise our end of season dinner and year book! Any help and support will be gratefully accepted. Please email Kelli at firstname.lastname@example.org or phone 0438 345 789. YOUR CLUB NEEDS YOU to help us create a fabulous evening to celebrate our 2014/15 season together in style!