WEEKLY UPDATE

Written by David Martin on . Posted in News

Here’s a summary of all the club training sessions happening this week. We hope to see you there!
Please refer to the club’s event calendar on the website for details of other upcoming activities and races too.

MONDAY 7th AUGUST

*  TRYSTARS SWIMMING:  Arena 25 m pool, 6pm

This session is aimed at older Trystars or swimmers over level 9 in the school swimming system. Please remember to bring your fins and goggles, and get your swim card signed off at the start of the session. 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

*  RIDE – INDOOR SPIN:  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 8th SEPTEMBER

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

This is a new weekly 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. Just turn up!

* RIDE:  ILUKA LOOP, Celebrations Whitfords, 6am-7.20am

This 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). Most people make their own way home on the return trip along the coast so distance/time is whatever suits you. Full ride approx 40km. Note: We have slightly changed the route at the northern end at Burns Beach where we no longer turn right into Fernando Pkway. Please arrive for briefing at 5:55am.

* SWIMMING: HBF Arena Joondalup, 7pm-8pm

50m pool with Janine –  This session will be focussed on Endurance with longer swim sets to help you work on pacing and holding form throughout the distance. Perfect for those training for 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 9th SEPTEMBER

* SWIMMING: Craigie Leisure Centre,  6.30pm – 7:30pm

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 session focus is threshold work with shorter distance sets to “massage” your current pace to help you build speed, confidence and improve your pacing. 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 to rug up for the walk back to the car! 

THURSDAY 10th SEPTEMBER

* SPIN SESSION: Whitfords Coles Underground Carpark, 6-7am

It’s spin session week. Bring your wind trainer, HRM & bike computer, towel, water, & 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

Coach Rob is back and although its officially Spring, there is no change of venue until October. This session continues at Moolanda Park, Moolanda Boulevard, Kingsley for September.  These interval sessions are suitable for all levels and running experience. Session cost: $3. All welcome to come along and give it a go!  

FRIDAY 11th SEPTEMBER

* SWIMMING: Craigie Leisure Centre, 10.30am – 11:30am

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

Outdoor pool with David –  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 offer a shorter set (about 2km and a longer set about 2.7km) Please bring your Fins, Pull Buoy, Paddles (we have some club PB and Paddles available).

SATURDAY 12th SEPTEMBER

* CT & NOVICE RIDE WITH KEVIN – SSLSC 6:15am

This weekly ride conducted by Coach Kevin now includes both the CT’s and any adults wishing to build on their cycling skills and confidence. Departing from SSLSC at 6:30 please be there at 6.15am. 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!

* RIDE: TWO BRIDGES (+ Park Run or Hill Repeats) – Orion 6am/SSLSC 6:15am

This week’s ride has a bit of something for everyone with 3 options based around 1 very enjoyable ride plan that includes an excursion along the Perth foreshores on both the north and south banks and 2 Bridges (Narrows & Wyndham).

At Claisebrook Cove those wanting to do Park Run (Hoffy’s group) will leave the group and the rest of the riders will continue back towards Kings Park.  Those looking for a 70km ride will continue back to City Beach as shown in the map, whilst those looking for an extra challenge will stay in Kings Park for some circuits (up to 14km) before heading back out. At Oceanic Drive, those wanting even more of a challenge (Michelle’s group) can do up to 5 hill repeats of Reabold Hill (10km) before heading back home via the coast.

For all the details see the ride plan in the Club Website Calendar here.

SUNDAY 13th SEPTEMBER

* OPEN WATER SWIM: Sorrento Beach 8am

This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. A few people have resumed this session so come on down if you’re keen to get back into the open water. Reports are that the water temp is actually quite good. We generally swim parallel with the shore between the groynes heading north to the Hillarys wall or between the groynes to the south towards the MAAC club – distances depend on the day and what people feel like doing. See website for details.

CLUB NEWS 

 * GET YOUR CLUB KIT NOW – LOTS OF NEW ITEMS!

On Friday we opened our online shop for the second time this year. The shop contains all the NCTC branded race kit – one piece and two piece tri suits, cycling knicks and jerseys, plus NEW ITEMS – run singlets, club t-shirts, and bib ‘n brace cycling knicks as promised. Be sure to use your latest Scody Voucher Code in the checkout to get $25 off your order. The shop will close on 21st September 2015 so get your orders in quick! Dispatch date is 2nd November 2015. Orders are expected to reach you within the week from dispatch. See the Club Kit page on our website for full details.

To buy, go to http://www.scody.com.au/co-NCTC

Username: North Coast

Password: NCTC15

Wearing your club kit is important as it shows club unity so we encourage all our members to get kitted out for the 2015-2016 season. Racing in your club kit also has many practical advantages as it makes you easily identifiable to spectators and photographers. Riding as a group in club kit also improves the group visibility and safety as it minimises the risk of getting lost or split up. It is also thought that cars are more likely to be courteous if you are seen as part of a cohesive group.

 * WINTER DUATHLON SEASON WRAP UP

Saturday was the last of the club’s Winter Duathlon series. Despite the variable weather conditions over winter these events have continued to be a popular activity on the NCTC event calendar bringing members together members for social run/bike/run in a non-competitive atmosphere. Many thanks to the various volunteers and spectators and people who stay to watch the bikes while we run but most of all to Sarah Black who has coordinated the whole series. Our club is very fortunate to have free events such as this but its not possible without volunteers who step up to make it happen. Thank you Sarah.

 * NCTC MEMBER AWARDED TWA LIFE MEMBERSHIP

Congratulations to Robyn Scott on being awarded TWA Life Membership at the TWA AGM on Saturday 5th September. This is the highest individual award from the association and well deserved for her long term contribution to the sport as a competitor, coach, technical official, & administrator in the sport, and a long-term member of our club.

 *  2015-2016 NCTC COMMITTEE MEMBERS

After last weekends NCTC AGM, there have been many changes in the club committee. Please see the AGM 2015 wrap up page that was published on the club website last week. This contains the President’s Address and Election Results.

* 2015 WOMEN IN TRIATHLON (WIT) COURSE

This year’s coordinator of the WIT course is Emma Bott. 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.