WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Here’s a summary of all the club training sessions happening this week. This Friday night is the series opener of our club’s own event – the Aquathlon Series for 2015/16 so don’t out. Come on down to Sorrento Beach to give it a try – or just to cheer! More details below.

MONDAY 5th OCTOBER

No swimming training over the school holiday period for Juniors. Term 4 training recommences in on the 19th October. For enquiries, please contact Rhian on juniors@northcoasttriclub.org.au

RIDE: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 6:30pm – 7:35pm
Coach: Helen
Cost: $5
Notes:  Please arrive early & setup ready to start on time. This week the program is a 90 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 6th OCTOBER

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: Pippa
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 **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: SQUAD AT 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 7th OCTOBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a swim card

25m 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).

50m 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 8th OCTOBER

RIDE: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: No indoor spin this fortnight and early start
Pace: All welcome. This will be a bunch ride. We will start at an easy warmup pace for lap 1 then gradually increase the pace of each lap, holding the same pace throughout each lap.
Distance: Your choice of 2-4 laps. Each lap is 10km.

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Coach: Rob
Cost: $5
Notes: For details see our Run Training page on the website.

FRIDAY 9th OCTOBER

SWIMMING: OPEN WATER SORRENTO BEACH

Venue: Sorrento Beach/SSLSC
Time: 6am – 7am
Notes: This new open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer. Sessions include drills on buoy turns, sightings etc. Just turn up.

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.

CLUB EVENT: AQUATHLON #1

Venue: Sorrento Beach
Registration: 5:45pm
Race Director: Paul Heyes
Race Briefing:
6.05pm
Race Start: 6:15pm
Cost: Cash at registration. $10 per race for Seniors, $5 for Juniors (12-18). Series Entry $80/$40 – or bring your voucher!
Notes: All Members are encouraged to attend. Come to check it out, come to get wet, or just come to cheer then stay for presentations, spot prizes and drinks after at the surf club bar. If you don’t care about the series competition you can buddy up with a friend and do the event as a pair – one swims, the other runs!

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

SATURDAY 10th OCTOBER

RIDE: POWERSTATION TT

Time: 6am departure
Venue: Meet at Sorrento Surf Club carpark
Distance: 90km
Ride Leader: Stuart King
Ride Details: Powerstation TT
Notes: The group rides together at warmup pace out to Old Yanchep Rd and regroups at corner of Ziatis Rd and Spence Rd for a 7:15am TT start. The TT segment is then 15km and out and 15km back to the Gnangara Powerstation (total 30km), with the last group of riders asked to turn around when the first group of fast riders make their return pass. This is to minimise waiting as we don’t leave until everyone has returned. We then ride back together as a group at an easy recovery pace.

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 11th OCTOBER

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 

JUNIORS FRIDAY NIGHT TRAINING

This year, the Juniors Friday night training sessions commence on the 30th October. Unlike previous years, it will now be offered in 2 lots of 5 week blocks over Term 4 this year and Term 1 2016. This gives people the option to sign up for only one block or both.

Training blocks are $50 per 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