HAPPY EASTER EVERYONE! I hope you all had a wonderful break with your family & friends.. and got a little training and a little chocolate in! As always, check the calendar for the weekly training sessions available but the highlights of the weeks activities include:
TUESDAY 7th APRIL
* 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
Please note: Ride leaders have expressed they are not keen to ride tomorrow due to forecast poor cycling conditions: dark+rain+wind=unsafe cycling conditions for large groups so please be aware tomorrow’s scheduled ride may be without group leaders. If you choose to ride, please take extra care.
* ARENA SWIMMING, 7pm
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!
WEDNESDAY 8th APRIL
* CRAIGIE SWIMMING, 6.30pm
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). Be sure to welcome our new coach Pippa! The feedback from her first session last week was wonderful!
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 9th APRIL
* CLUB RIDE: Joondalup Loop Anticlockwise, 6am
This is one of the regular Thursday morning club rides departing from Celebrations Bottle-shop at Whitfords Shopping Centre. This is a scheduled recovery ride and will be conducted at an easy to moderate pace with 5 regroup points. Distance: 26 or 35km. 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!
FRIDAY 10th APRIL
* CRAIGIE SWIMMING- 10.30am
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 11th APRIL
* CT RIDE WITH KEVIN – SSLSC, 6.30am
The junior club ride is departing from Sorrento Surf Life Saving 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 RIDE: YANCHEP/TWO ROCKS- SSLSC, 6am
The Yanchep/Two Rocks ride is the clubs regular Saturday ride and can be made any length you wish as it is an out and back course. The documented ride shows 4 total distances being 64km, 74km, 90km & 112km. It is suitable for all group levels of riders as we group ride to the Burns Beach & Marmion road intersection and then head out in groups – Group 1 – plus 33km/hr, Group 2 – plus 30km/hr, Group 3 less 30km/hr. More info and maps can be found here
SUNDAY 12th APRIL
* HILLS RIDE, 6am
Meet under the south side of the Narrows Bridge (plenty of free parking on a Sunday), for a 6am start. This route has some nice climbs, total of 110km with 40Km in the Hills and a gentle ride back to the city with (hopefully) a tail wind. 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.
For full ride details and profiles see: http://ridewithgps.com/routes/7106547
Any queries about this ride contact Stuart King 0417434366
* TELSTRA TRI SERIES- HILARY’S #2 – Whitfords Nodes
More info on this event can be found here
Volunteers are required for marshalling on course if anyone is available to help out. Please contact Rosa Illingworth via Facebook message or email, firstname.lastname@example.org
* BUSSO 70.3 SEMINAR #3, 3pm
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 email@example.com
Also feel free to contact Barry if you have any queries.
* END OF SEASON DINNER – save the date- 27th June 2015!
More details to follow soon but for now, mark your calendars! We are still looking for volunteers 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.
* CLUB RIDES:
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