WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

There are quite a few chances in the training schedule this week – with a public holiday to kick off the week, a closure of the indoor pool at Craigie, a break for Trystars over the school holidays, and the start of our summer season and change of venue for intervals. See all the details below.

(Please refer to the club’s event calendar on the website for all other upcoming activities).

MONDAY 28th SEPTEMBER

PUBLIC HOLIDAY RIDE/RUN

There is a social road ride at “easy pace” being led by Tom Gilbert at 7am from Sorrento Surf Club. Ride will be up the coast to Yanchep and back then a 10km run to Trigg and back. All welcome.

JUNIORS SWIMMING

No Trystars/Juniors training over the school holiday period. We will recommence in Term 4 for another 9 week block on the 19th October.

RIDE: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 6:30pm – 7:35pm
Coach: Brad
Cost: $5
Notes:  Please arrive early & setup ready to start on time. This week the program is a 70 minute session. All club members are welcome to this session, just turn up if you’re interested – BYO windtrainer, towel, water bottle, bike, bike shoes, bike computer etc.

TUESDAY 29th 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: $5
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 30th SEPTEMBER

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a swim card
Notes: Indoor pool is closed all week at Craigie due to scheduled maintenance.

Indoor pool with David –  This session is CANCELLED due to the indoor pool closure this week.

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 1st OCTOBER

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: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Coach: Rob
Cost: $5
Notes: This session moves back to Hillarys this week for the start of our summer season, which runs through to May. For details see our Run Training page on the website.

FRIDAY 2nd OCTOBER

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 up to 3km). 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 3RD OCTOBER

WIT COURSE STARTS

There are still a couple of spots left on this very worthwhile course run by our club for women new to the sport of triathlon. If you know anyone that might be interested, please forward them to the WIT section on the club website and contact Emma Bott wit@northcoasttriclub.org.au for more details.

RIDE: YANCHEP/TWO ROCKS

Time: 6am departure
Venue: Meet at Sorrento Surf Club carpark
Distance: 60km – 90km
Ride Leader: Stuart King
Ride Details: Yanchep/Two Rocks

With the State Duathlon on Sunday, this week’s Sat ride offers you the option to join in for a short, medium or long ride as suits your needs. Turn around at Pippandinny for a 64km return, Yanchep Roundabout for 74km return, or all the way through to Two Rocks for 90km return.

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!

SUNDAY 4th OCTOBER

Although the State Duathlon Championships are being held at Champion Lakes, there may still be some that will turn up for the swim so here’s the details:

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 

NORTH COAST AQUATHLON SERIES DATES

The North Coast Tri Club Aquathlon Series is on again for the 2015/2016 season and Race 1 kicks off in just under 2 weeks time on Friday 9th October.

Aquathlons provide a regular event for club members to get together and compete in a friendly but competitive atmosphere. It also allows non-participating members the opportunity to cheer and support fellow club members who are competing.

See the Events section on the club website for further details.

JUNIORS FRIDAY NIGHT TRAINING

This year, the Friday night training sessions will be delivered in 2 lots of 5 week blocks over Term 4 this year and Term 1 2016. They will commence on the 30th October until the 27th November and then break for Christmas and holidays, and resume on the 5th Feb until the 4th March 2016. This gives people the option to sign up for only one block or both.

The locations will be alternating between Hillarys Marina for the open water swim and beach running sessions, and Duncraig Senior High school for the bike and run sessions (except one special one to include the clubs annual Max Greives run at Sorrento Surf Club) each session runs from 4.30pm to 5.30pm.

To be able to cover the cost of venue hire, insurance and coaching fees, there is a fee for the training blocks: $50 for a single 5 week block of sessions; or a discounted price of $90 for both blocks. To register for this, follow this link, https://www.registernow.com.au/secure/Register.aspx?E=18369

For any questions about the Juniors program, please contact NCTC Juniors Manager – Rhian  juniors@northcoasttriclub.org.au

SUNSMART HAVE A GO TRIATHLON

NCTC is hosting the Sunsmart Have a Go Triathlon on Sunday 22nd November at Craigie Leisure Centre. North Coast Junior members over the age of 7 receive a voucher for free entry into this event.