WEEKLY UPDATE

Written by Janine Kaye on . Posted in News

The week ahead. As always, check the calendar for the weekly training sessions available but the highlights of the weeks activities include:

TUESDAY 24th 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! 

WEDNESDAY 25th 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!

THURSDAY 26th MARCH

* CLUB RIDE:   Joondalup loop clockwise, 6am

This is one of the regular Thursday morning club rides departing 6AM Celebrations Bottle-shop at Whitfords Shopping Centre.

* 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 27th MARCH

* CRAIGIE SWIMMING- 10.30-11.30am

Outdoor pool with David M. – 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). 

SATURDAY 28th 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:  Guildford Hills Medium, 75km

Start 6am Guildford Station car park. Ride ends approx 9.30. More info and links to maps can be found here

Optional: Pack your runners & money for a 2km run off bike and post-ride breakfast at Guildford Milk Bar. Yum!

 

CLUB NEWS 

* 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

UPCOMING EVENTS

* 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 kjoneill@iinet.net.au 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!