WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Please see the outline of all this week’s training sessions below. Check the Calendar for further details on each activity.

LAST WEEK’S WRAP UP

Season Launch: We enjoyed a successful start to our season yesterday, with 100 North Coast members turning up for the season launch event, held at SSLSC at 3pm. We hope you all enjoyed the opportunity to mingle, to meet new members, coaches, & committee members, see the club kit, hear the latest club news, and find out what club members you’re up against this season via the Age Group Game. Thank you all for coming and special thanks to the committee members that made the event possible, and to our guest speaker Geoff Todd for his inspiring talk about his Ironman journey.

NEW TRAINING CARD

As announced yesterday at the Season Launch, you can now purchase a “Training Card” that can be used at all club sessions – swimming, running, aquathlons, & spin. Effectively, this is the same as the Swim Card but has been extended to cover all activities. There are 20 x $5 session blocks on the card. So running = 1 block, swimming = 2 blocks. Simply hand your card to coaches for marking off your attendance. Get your training card online here.

MONDAY 26th OCTOBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: To get a new training card, simply pay online here and bring your receipt. This session is currently full.

RIDE: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 6:30pm
Details: Cost $5 (to Brad). Please arrive early & setup ready to start on time. This week the program is a 85 minute session as part of the T6D IM squad run by Brad Hosking. All club members are welcome to this session too, so just turn up if you’re interested – BYO windtrainer, towel, water bottle, bike, bike shoes, bike computer etc.

TUESDAY 27th OCTOBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. See website.

RIDE:  ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website
Notes: Please try to wear club kit & an ID band

SWIMMING: SQUAD

Venue: HBF Arena Joondalup – 50m heated indoor pool
Time: 7pm – 8pm
Cost: $10 or cheaper with a training card
Details: This session has a new format and will now focus on technique and threshold efforts for those that need to find ways to improve their pace. See website

WEDNESDAY 28th OCTOBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 29th OCTOBER

RIDE: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 30th OCTOBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 6am – 7am
Details: This new coached 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. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick – short set up to 2.2km. Longer set 2.7-3km. Pacing as per program with drills to develop technique.

JUNIORS: BIKE/RUN

Venue: Duncraig Senior High School
Registration: 4:15pm
Start: 4:30pm
Finish: 5:30pm
Cost: Participants must register for the course online before attending. Places still available. See Register Now
Details: Registered participants will receive more details via email this week. For program outline see website.

SATURDAY 31st OCTOBER

RIDE: GUILDFORD HILLS

Start/Meet: James St, Guildford Station carpark
Time: 6am departure
Ride Details: See Guildford Hills ride details on website. Both the Short (68km) and the Medium (75km) rides will be available.

RIDE: 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 6:15am for setup, bike check and briefing. Any adults wishing to build on their cycling skills and confidence are most welcome to come along.

SUNDAY 1st NOVEMBER

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website

COMING SOON

INJURY MANAGEMENT WORKSHOP

Date: Wednesday 11th November 7pm – 8pm
Presenter: Sue Scott
Details: Workshop: Injury Management

MAX GRIEVE MEMORIAL RUN (10km, or 5km)

Date: Friday 13th November
Details: see website

TRANSITION SPLITS WORKSHOP

Date: Saturday 21st November
Time: 3pm – 4pm
Presenter: Bill Whalley
Details: Workshop: Transition Splits

HALF IRONMAN INFORMATION SERIES

Dates: Sunday 22nd Nov, 17th January, 10th April
Time: 3-5pm
Presenter: Barry Silverlock
Venue: Sorrento Community Hall – 22 Padbury Circle, Sorrento
Questions/RSVP: silverlockb@intoreo.com

This series of 3 info sessions is open to all club members preparing to race at the Busselton 70.3 in May 2016 whether you are a first-timer, or a seasoned athlete. Barry has many years of experience and many podium achievements to his name and has a wealth of knowledge to share with you. Barry will guide you on how to plan your training for this event, how to make the best use of club services, and will answer any questions you have about nutrition, equipment, and more. This is a great opportunity to meet new training buddies and pick up new ideas. Contact Barry to register your attendance and/or to find out more.