WEEKLY UPDATE

Written by Janine Kaye on . Posted in News

There’s a lot happening this week at NCTC including the new run session on Tuesday morning and the AGM this Sunday! Please refer to the calendar on the club website for more details or follow the links below.

MONDAY 24th AUGUST

*  TRYSTARS SWIMMING:  Arena 25 m pool, 6pm

Trystars swimming for Term 3 is in full swing. Please remember to bring your fins and goggles, and get your swim card signed off at the start of the session. This session is aimed at older Trystars or swimmers over level 9 in the school swimming system. We are now at capacity within our 2 lanes so please contact Janine with any questions or to put your name on the wait list via email

*  CYCLING – INDOOR SPIN SESSION:  Whitfords Carpark 9, 6:30pm

This is a new weekly 75 minute session being run by Brad Hosking. Brad is currently running an Ironman training squad and is using the North Coast venue during this timeslot for a windtrainer session. He has kindly offered all North Coast members the opportunity to attend and join into this session. Just turn up if you’re interested – BYO windtrainer, towel, water bottle, bike, bike shoes, bike computer etc. Session cost: $5. Be ready to kick off at 6.30pm sharp.

Click here for location details

TUESDAY 25th AUGUST

* RUN: TEMPO TRAINING –  MacDonald Park,  6-7am

Come along and try out our new tempo run training session with Coach Pippa at MacDonald Park, Padbury. (Enter off Forrest Road and park on the Forrest Road side of the Hockey Club). This session is designed to compliment your interval and long run sessions and help improve your pacing and overall run performance.  Session cost: $3. All welcome to come along!  

*  CLUB RIDE:  6-7.20am, Iluka Loop

The weather for Tuesday is forecast to be clear so join the club on this good solid session that includes numerous short hill efforts and long flat sections that can be used either for recovery or sprints depending on your individual goals. At the briefing we split into groups as appropriate. The ride caters for mixed ability groups due to fixed regrouping points and a shorter route option for Group 3 that allows you to reach the regroup points at the same time as the faster riders (refer to the route description & map on the club website for details). Faster riders are usually happy for a recovery stop or can do repeats if they need to keep moving.

Note: We have slightly changed the route at the northern end at Burns Beach where we no longer turn right into Fernando Pkway. Instead, we continue straight on Burns Beach Rd to the Ocean Parade roundabout. We do a complete 180 degree turn at the roundabout then it’s left into Omara Blvd (hill), then right into Romano Cres, then right/downhill into St Lucia as per our previous route and regroup in the slip road in front of the vacant block.

* ARENA SWIMMING, 7pm

50m with Janine Kaye.   This session is aimed at working on your swim efficiency, pacing and endurance in the lead up to Mandurah 70.3 and IMWA. Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). Session cost: $10 or cheaper with a swim card! We are in the indoor heated pool but you’ll need to rug up for the walk back to the car! 

WEDNESDAY 26th AUGUST

* CRAIGIE SWIMMING,  6.30pm 

Session cost: $10 or cheaper with a swim card!

Indoor pool with Pippa –   This session is technique based and perfect for CT’s and those of us looking to develop confidence and stroke.  Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). 

Outdoor pool with Janine –  This session is aimed at working on your swim efficiency,  pacing and endurance to prepare the events coming up! Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). It is getting chilly outside so you are welcome to wear your wetsuit for this session (you will need to rinse it out thoroughly to avoid chlorine damage) or remember to bring lots of layers rug up for the walk back to the car! 

THURSDAY 27th AUGUST

* SPIN SESSION: Westfield Whitfords 6-7am

It’s spin session week. Bring your wind trainer, HRM & bike computer, towel, & money to Car Park 9 (gated) at Whitfords City.  Also don’t forget that flats and mechanicals can still occur on indoor sessions so remember to pack a pump, or gas and your spares.  The gate is locked and lights are off until David arrives at 5:45am but please come with plenty of time to setup your gear and start your warmup – you need to be on your bike and ready for the session to start at 6am sharp. Session cost :$5.

Sessions runs for about 1 hr and bikes and cars are secured in the locked carpark. If anyone has time for coffee or breakfast after we head around to Orion Café (located on the other side of Whitfords near the NAB bank). Full details with a map to gain access are available here

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

Winter run sessions are at Moolanda Park, Moolanda Boulevard,  Kingsley. Pippa Davis is currently running these sessions during Rob’s break (Rob will be back in September).  These fun interval sessions are suitable for all levels and running experience. Session cost: $3. All welcome to come along and give it a go!  

FRIDAY 28th AUGUST

* CRAIGIE SWIMMING- 10.30am 

Outdoor pool with David M. –  Those lucky enough to get to the pool at this time are finding this a fantastic session. The pool is warm and it’s a quiet time of day. This session includes a mix of drills and some threshold work. We have 2 lanes and cater for all levels. Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available). Session cost: $10 or cheaper with a swim card!

SATURDAY 29th AUGUST

* CLUB RIDE : FREO & RIVER, Whitfords, 6.30am

Approx. 90km ride (or shorter option 55km). Meet at the carpark outside Orion Cafe Westfield Whitfords City (next to NAB bank).  We will head down Whitfords Ave and along the coast to Sorrento to pick up any riders that would prefer to join in at SSLSC at 6:45am.

This is a popular club ride into East Freo and along the Swan River to Deepwater Point with a new section along the Shelley foreshore (not yet documented) to bring us back along Manning Rd to the Kwinana bike path and back as per the usual route. Ride ends with coffee, breakfast & socialising at Orion Cafe.

More information, including a shorter (55km option) here

* CT & NOVICE ADULT RIDE WITH KEVIN – SSLSC 6.30am

This ride now includes both the CT’s and any adults wishing to build on their cycling skills and confidence. Departing from SSLSC. Please be there at 6.15am for a 6.30am start. Don’t forget to wear your ID wristband and bring your lights. Ride caters for all levels and speeds.. just show up and soak up Kevin’s knowledge and help! 

SUNDAY 30th AUGUST

* AGM- 3pm , SSLSC

We would love lots of members to come along, help elect the new committee and show your support for your club at the official start of the new club season! We want this to be equally social, so grab your ticket at the door for a free drink (beer, wine, soft drink) for all members in attendance. Plus you can pick up your free Yearbook, free club bumper sticker, and $10 trucker hats. We hope to see lots of you there!

 

CLUB NEWS 

* 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

 

2015 Women in Triathlon (WIT) Course

* Registrations Now Open: here

This 8 week course for women new to triathlon is run annually by North Coast Tri Club. Course starts on 3rd October and places are limited to 24. Registration is now open.

For full details see the WIT section on the club website.