WEEKLY UPDATE

Written by Janine Kaye on . Posted in News

CRAZY last week, beautiful weather this week! Perfect for the last big training sessions before Busso!  As always, check the calendar for the weekly training sessions available. The highlights of the weeks activities include:

TUESDAY 21st  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

* ARENA SWIMMING, 7pm

50m with Janine- This session is 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 22nd 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  going to be mix of technique and endurance tonight.   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 23rd APRIL

* CLUB RIDE:  Joondalup Loop clockwise, 6am

This is one of the regular Thursday morning club rides departing from Celebrations bottle shop at Whitfords shopping centre. This ride is a regular club ride and more information and links to maps etc can be found here

* RUN – INTERVAL TRAINING : Moolanda Park,  6-7pm

Please note the venue has changed with the evenings getting darker quicker and the lack of lighting at our summer run location.  The session is now held at Moolanda Park, Moolanda Boulevard,  Kingsley. 

 These fun  interval sessions are suitable for all levels and running experience. All welcome to come along and give it a go! 

FRIDAY 24th 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 25th APRIL

* CT RIDE WITH KEVIN – SSLSC, 6.30am

TThe 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 here

There is no organised leader for this ride so could one of the regular riders please do a briefing and lead everyone off.

 

* DAWN SERVICE RIDE:  SSLSC, 5am

This ride has been kindly organised by Nino Fabris and Michelle Martin.  Meet at SSLSC  at 4:50am, leaving at 5:00am. Relaxed casual pace to suit all levels. Stay as a group to ride roughly 9km to Ocean Reef. The Dawn Service is at 6am and they are expecting  at least 2,000 people, so having bikes Nino suggests that you get there no later than 5:45am. Once the dawn service has finished, the group will head north along Ocean Reef road, then Burns Beach road and finally onto Marmion Ave. From then on it’s select your own distance and speed. 

SUNDAY 26th APRIL

David Norton is again organising the non-club sanctioned “Watermans beach to the Wall” 2km swim on Sunday. Taken from the Facebook post from David:

Traditionally around 50 club members front up for this classic swim and it is a great opportunity to get in some wetsuit practice before Busso 70.3.  We will have great water safety from the Surf Club paddlers and board riders. Free entry and lots of spot prizes. Wear any gear you like – even use fins. The winner is the person who comes in closest to their estimated time. (No watches to be worn if you want to be eligible to win). Registration opens at 7.00am in the boatshed shed at the surf club. Race start 8.00 am. People walking to the start will leave the surf club at 7.20. Carpooling is encouraged. 

 

UPCOMING EVENTS

* END OF SEASON DINNER – Joondalup Resort (pool side marquee), 27th June 2015!

Save the date! Tickets available to purchase soon!! Any help and support will be gratefully accepted. Please email Kelli at kjoneill@iinet.net.au or phone 0438 345 789.

 

CLUB NEWS 

* 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