Here’s a summary of all the club training sessions happening this week. With the warmup to summer approaching we have new training and information workshops being added to the calendar so be sure to check the details each week and look ahead in the website calendar for what’s coming up.
*** NOTE: Thursday club rides have shifted forward to a 5:45am start to allow an earlier finish time ***
LAST WEEK’S WRAP UP
WIT Course: Well done to the new group of WIT course ladies that have just commenced their 8 week course. News is that we have 12 ladies and all have had a very positive week. Our club coaches Sue Scott and Pippa Davis have taken them through a full week of sessions with Tuesday night swimming, Thursday night running (coinciding with club interval session at Flinders Park), and a Saturday cycle. The WIT course is coordinated by Emma Bott who is seeking a couple of helpers for Sat November 7th to support the cycle session from 6:30am – 8am. If you can help please contact Emma on firstname.lastname@example.org
Aquathlon: We’ve had a great start to our club Aquathlon series with almost 40 participants (including 4 starters in the 12-13 junior category) and loads of wonderful supporters coming down to cheer and socialise. The weather was perfect, the sunset spectacular, and the sausage sizzle organised by Janine & Emma was most appreciated – can’t believe 72 sausages were consumed! Thanks to Brad, Emma, Chardae & Taylor for manning the BBQ. Check the website for dates of upcoming Aquathlons.
Club Ride Etiquette: Please remember that carrying the right spares for your bike is imperative to group ride etiquette. Please check your bike before joining a club ride. Please read this useful article that includes pre-ride and on-the-road checklists and other important ride protocol tips to ensure our club rides continue to be fun for everyone.
Friday OW Swim: News is that an incredible 30 odd swimmers turned out for the 6am swim at Sorrento last week! Considering this was the same day as a pool squad later in the morning, and also the day of the evening Aquathlon that was also well attended, this tells us that North Coasters love the water! We are so lucky to have such wonderful open water conditions, and with the groynes at Sorrento beach offering safety and shelter, and coach Bill Whalley offering guidance, what more could you ask for?
Ironman World Championships – Kona: A number of NCTC members competed on the weekend in Hawaii in the Worlds with some stellar results. Some results and photos have been trickling in through Facebook but we hope to be able to confirm some details later in the week. Congratulations to all!
MONDAY 12th OCTOBER
JUNIORS SWIM SQUAD – HOLIDAY BREAK
No swimming training for Juniors tonight. Term 4 training recommences next week on the 19th October and Janine will continue as coach. If you’re new and would like to sign up your child please contact Rhian for details via email: email@example.com
Regulars – don’t forget to check how many swims are left on your swim card. If you need a new one, simply pay online here and bring your receipt and Janine will supply you with a new card.
RIDE: INDOOR SPIN
Venue: Whitfords Carpark No. 9 (Coles)
Time: 6:30pm – 8:20pm
Notes: Please arrive early & setup ready to start on time. This week the program is a 110 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 13th 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
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
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 14th 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 15th OCTOBER
RIDE OPTION 1: INDOOR SPIN
Venue: Whitfords Carpark #9 (Under Coles)
Time: 4:55am – 6:30am
Coach: This is an IM specific training session run by Brad but all NCTC club members are welcome to join in
Details: Arrive at 4:45am for a prompt start. This is a 110min session. Cost $5. Bring your own wind trainer, bike gear, lots of water, towel etc.
RIDE OPTION 2: HILLARYS & SACRED HEART REPEATS
Note the new early start time!
Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website
Pace: All welcome. We use fixed regroup points and slower riders do less distance than the faster riders so that we all reach the regroup spot at roughly the same time with no pressure.
Distance: Your choice of 23km, 27km, 31km depending on how many Sacred Heart repeats you do.
RUN: INTERVAL TRAINING
Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Notes: For details see our Run Training page on the website.
FRIDAY 16th OCTOBER
SWIMMING: OPEN WATER SORRENTO BEACH
Venue: Sorrento Beach/SSLSC
Time: 6am – 7am
Coach: Bill Whalley
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.
Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
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 (2.7 – 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 and time is spent with each individual to discuss stroke technique.
SATURDAY 17th OCTOBER
RIDE: KINGS PARK
Time: 6am departure (please arrive early for bike setup and briefing)
Venue: Meet in carpark at Sorrento Surf Club
Ride Leader: Stuart King
Ride Details: See Kings Park ride details on website
RIDE: CT & NOVICE RIDE
Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Mystery Ride (a combination of coast, hills, and inland routes)
Notes: Please arrive at 6:15 for setup, bike check and briefing. 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 18th OCTOBER
OPEN WATER SWIM: Sorrento Beach
Venue: Meet at the top of the steps at the wall
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.
INJURY MANAGEMENT WORKSHOP
Mark your diaries for Wednesday 11th November 7pm – 8pm for a workshop conducted by Sue Scott titled “Maximising your Triathlon Performance through Injury Prevention & Management”. For details see club website calendar Workshop: Injury Management
TRANSITION SPLITS WORKSHOP
Mark your diaries for Saturday 21st November 3pm – 4pm for a practical training session on triathlon transitions conducted by Bill Whalley. For details see Workshop: Transition Splits
JUNIORS 7-19 PROGRAM STARTING 30TH OCTOBER
This year, the club has a new program for Juniors. The program is for Junior Members aged 7 – 19 and is conducted on Friday afternoons. 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 firstname.lastname@example.org
ROTTNEST ISLAND TRIATHLON
Good luck to any club members doing any of the events on Saturday or Sunday at the Rottnest triathlon festival this weekend.