WEEKLY UPDATE

Written by Michelle 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. *Reminder: next week is the Lancelin Ride. Be sure to register – see bottom of this email for details.

MONDAY 14th AUGUST

TRYSTARS SWIMMING

Venue: HBF Arena Joondalup – 25 m pool
Time: 6pm – 7pm
Coach: Janine
Cost: Swim Card
Notes: 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

Venue: Whitfords Carpark No. 9 (Coles)
Time: Please arrive early to setup – session kicks off at 6:30pm sharp and runs for 75mins finishing at 7:45pm
Coach: Brad
Cost: $5
Notes:  Just turn up if you’re interested – BYO windtrainer, towel, water bottle, bike, bike shoes, bike computer etc.

TUESDAY 15th SEPTEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury. (Enter off Forrest Road and park on the Forrest Road side of the Hockey Club).
Time: 6am – 7am
Coach: Janine (Pippa is away)
Cost: $3
Notes: Just turn up! This session is designed to improve your pacing and overall run performance.

RIDE:  ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 6am – 7:20am (Please be assembled on your bike for 5:55am briefing)
Details: See Iluka Loop ride plan documented on club website. **Route Change – Northern turnaround point extended to Burns Beach roundabout and climb hill now Omara not Fernando.
Pace: All welcome. Shorter option for Grp 3 allows us to reach regroup points at the same time – minimal waiting
Distance: Approx 40km although most people make their own way home on the return trip along the coast so your distance/time may vary.
Notes: This ride is offered every Tuesday of the year at no charge to club members. Please try to wear club kit & an ID band.

SWIMMING: JOONDALUP

Venue: HBF Arena Joondalup – 50m heated indoor pool
Time: 7pm – 8pm
Coach: Janine
Cost: $10 or cheaper with a swim card
Notes: This session focuses 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).

WEDNESDAY 16th SEPTEMBER

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a swim card
Notes: We run 2 sessions to cater for differing abilities. Details below:

Indoor pool with David –  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). David will be coaching this session for the next few weeks whilst Pippa is away.

Outdoor pool with Janine  –  This session is aimed at 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). Remember to bring lots of layers to rug up for the walk back to the car!

THURSDAY 17th SEPTEMBER

RIDE: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 6am – 7:20am (Please be assembled on your bike for 5:55am briefing)
Details: See Hillarys & Sacred Heart Loop ride plan documented on club website.
Pace: All welcome. Slower riders simply do less repeats. We use fixed regroup points.
Distance: 31km group 1, 27km group 2 & 23km group 3
Notes: This is a 2 lap loop from Hillarys to Sorrento that incorporates a series of short hill repeats in Sorrento and a climb up Seacrest Dr to Hepburn Ave. The route offers some flexibility on distance and pace as the hill repeat area is a 2 km loop with either 3, 2 or 1 times up the Hocking Pde Hill and a regroup point at the top of the hill where you can wait if you don’t wish to do all the repeats.

RUN: INTERVAL TRAINING

Venue: Moolanda Park, Moolanda Boulevard, Kingsley
Time: 6:15pm – 7pm
Coach: Rob
Cost: $3
Notes: The start time for this session has officially changed to 6:15pm. This session continues at this venue throughout the remainder of September. These interval sessions are suitable for all levels and running experience. All welcome to come along and give it a go!

FRIDAY 18th SEPTEMBER

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Coach: David
Cost: $10 or less with a swim card
Notes: Suitable for all abilities – 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). This session includes a mix of drills and some threshold work.

SATURDAY 19th SEPTEMBER

RIDE: CT & NOVICE RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am (be there at 6:15)
Details: Coastal ride from Sorrento to Ocean Reef (or further for the faster riders)
Notes: Any adults wishing to build on their cycling skills and confidence are most welcome to come along. 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: ELLENBROOK/SWAN VALLEY CIRCUIT

Venue: Meet at Orion Cafe, Whitfords City
Time: 6am (5:50am briefing)
Ride Leader: Tom
Distance: approx 85km
Details: Whilst we are doing the regular Swan Valley Circuit there are some modifications as we are starting and finishing at Orion instead of SSLSC and we will be taking a slightly modified route through the Vines along a newly built road.
Notes: We are finishing this ride at Orion Cafe so that we can enjoy a chat over a well-earned breakfast.

SUNDAY 13th SEPTEMBER

OPEN WATER SWIM: Sorrento Beach

Venue: Meet at the top of the steps at the wall
Time: 8am
Details: 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
Notes: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. This generally becomes very popular with club members during summer but a few people have already resumed this session and are keen to get some more numbers for company. Wear wearsuit, swim cap & goggles. Bring a bag with towel etc to leave on the beach whilst we swim.

CLUB NEWS 

CLUB KIT SHOP OPEN – LIMITED TIME ONLY

Club ShopMens T-Shirt
Shop Closes: 21st September
Deliveries: Early November
More Details

Have you looked at the latest club kit ? Time is quickly running out with just 1 week to go until online orders close. We encourage all our members to get kitted out for the 2015-2016 season in NCTC custom gear.

Racing in your club kit has many practical advantages as it makes you easily identifiable to spectators and photographers but training in club kit is also important as it shows club unity and a sense of pride.

Did you know we have new items too? There’s a run singlet, bib n’ brace knicks, and a really nice casual t-shirt with short sleeves made in a light-weight technical fabric perfect for our hot summer days. With sleeves this is ideal to slip on after a race to protect your shoulders from the sun, or you can wear it on non-training days. Of course all the trisuits and cycling gear is available again too.

Be sure to use your latest Scody Voucher Code in the checkout to get $25 off your order.

TOUR ‘DE LANCELIN CHARITY RIDE

Date: Saturday 26th September 2015
Time: 6am (aim to arrive by 5:45am)
Venue: Meet at McDonalds Currambine (Cnr of Delamere Ave & Marmion Ave)
Distance: 135km (one way)
Cost: As this is a Charity Ride your cost to participate is a minimum $10 (this is collected at the ride start and is donated by the club to Lympohma Australia)
Refreshments: Scones provided by Willowbrook Farm to support the charity riders
Coordinator: Phone: Kelli O’Neill 0438 345 789 or email: kjoneill@iinet.net.au
Register Before: Monday 21st September
Ride Details: http://northcoasttriclub.org.au/ride-tour-de-lancelin/

Get yourselves ready for an awesome ride through some beautiful rolling countryside, following the same route as 2014. McDonalds Currumbine was an ideal start point for last year’s ride so we’re doing that again as it is open 24 hours, there’s ample parking, toilets for that last nervous visit and you can get yourself a pre-ride coffee!

The full distance is 135k (one way), but if that distance seems daunting, grab a team mate or two and just ride a section. At the halfway point, we will be guests of Bill & Lill at the Willowbrook Farm caravan park, who are also donating to our charity ride by providing everyone with coffee/tea and delicious scones! Of course, you don’t even have to ride – come up and stay for a pub lunch and enjoy to the stories of the adventure the riders had! You can bring the family for a fun day out too. There will be one or two support car/s following riders so if you become unwell or have mechanical issues you will be able to pull out.

The chosen charity for this year’s ride is Lymphoma Australia. A few club members, including the 2014/15 Senior Encouragement award winner, Matt Bott, have received treatment for Lymphoma. It’s through continued donations towards research that hopefully a cure for this disease can be found. We ask all riders to make a $10 donation to participate in this event.

Non-members are welcome to join in on the ride. We just require them to fill out a form from Tri WA and pay a one-day licence fee of $10, all of which will be donated to Lymphoma Australia. Please email Kelli (kjoneill@iinet.net.au) for a copy and bring it with you on the day.

Please bring plenty of water and nutrition (you will be able to fill up bottles at the half way point and we will have some water in the support vehicles). You will need to organise your own transport from Lancelin back to Perth. Please feel free to use Facebook to coordinate with other riders to share lifts.

We need to know approximate numbers for catering at morning tea, if you are intending on coming please respond to the facebook event invite or email Kelli on kjoneoill@iinet.net.au or phone 0438 345 789 by Monday 21 September 2015.

For any queries please contact Kelli O’Neill.

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. If you know anyone that might be interested, please forward them to the WIT section on the club website.