Written by Janine Kaye on . Posted in News

It’s easter week!! YAY for chocolate and public holidays!  We hope you have a fabulous time with your family and friends celebrating what Easter means to you! As always, check the calendar for the weekly training sessions available but the highlights of the weeks activities include:


*  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


50m 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! 



Indoor pool with Pippa –   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). Our new coach will be on pool deck tonight. Pippa is lovely and comes with a wealth of experience. I am sure you will all benefit from her coaching and enthusiasm.

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!


* CLUB RIDE:  Hillary’s – Sacred Heart loop

This ride is a regular club ride t and is a short hills training session on local roads. The 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 with either 3, 2 or 1 times up the Hocking Pde Hill, thus you can add or subtract a loop and then wait at the regroup area at the top of the hill on Hocking Parade behind Sacred Heart College. A pre-ride briefing will be given. Distance: 31km, 27km & 23km. More information and links to maps etc can be found 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!



Outdoor pool with David M. –  this session is not on this week due to the Public Holiday. 


* CT RIDE WITH KEVIN – Maccas Joondalup, 6.30am

The junior club ride is departing from McDonalds at Joondalup this Saturday. Please be there at 6.15am for a 6.30am start. Don’t forget to wear your ID wristband and lights.


This annual ride is one of the best long distance rides on offer by the club. This year we depart from the Dome in Kingsley at 5AM. This years ride leader is Mark Hoffmann. This should be an excellent ride. More information and links to maps can be found here

 * TRANSITION WORKSHOP – Whitfords Nodes, 3pm 

Bill Whalley will be running a transition workshop which will be an extremely valuable experience for anyone able to attend.  



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 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



* 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!

The final talk will be on the race only and will be at Barry’s home, 8 Pattaya Gardens Iluka at 3pm. It doesn’t matter if you attended none of the previous talks please come along for the afternoon and compare notes with your fellow first timers. What we will cover. (not training! As you should be just about done by then)

·         The 2 week taper to Race Day.

·         Registration, briefing, all your numbering and bike racking the day before etc.

·         Race morning what you need to do and prepare for.

·         The race itself step by step and what to expect.

·         We will also look at transition, set up, what to wear. I will have a demonstration set up.

·         Finally we will discuss your days goal if you wish to.

If you want to attend please confirm by email by the 8th April  silverlockb@intoreo.com

Also feel free to contact Barry if you have any queries.


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!