WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

An outstanding field of approximately 80 participants turned up last Friday night for the annual Max Greive Memorial Run hosted by NCTC. Approximately $250 was collected on the night through event entry and barbeque, which the club will donate to the Australian Cancer Council. Results, photos, and a full event wrap-up will follow later this week.

Please see all the details below for this week’s club training sessions, and please note the NEW earlier start time for Friday’s OW swim at Sorrento is now 5:45am!

MONDAY 16th NOVEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: This session is conducted in the style of a squad, so swimmers must be level 9 or above in school swimming and are required to bring their own fins and goggles. Please contact Janine (janine@janinekaye.com.au) with any questions or to register your child’s interest. To get a new training card, simply pay online here and bring your receipt.

RIDE: INDOOR SPIN

No session after last big weekend of training for the squad but Thursday morning is on – see below.

TUESDAY 17th NOVEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. Please get a training card to minimise cash handling. See website.

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

SWIMMING: JOONDALUP SQUAD

**Unfortunately, this session been cancelled permanently due to a lack of numbers**

WEDNESDAY 18th NOVEMBER

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

REMINDER: SUNSMART KIDS TRIATHLON REGISTRATION DUE

Details: How to Register

To make sure registration is easy and quick on the day and that we have enough medals and caps for everybody, please submit your entry by Wednesday the 18th of November. We will take late entries, even on the day, but if you can enter beforehand it will make things run smoother.

THURSDAY 19th NOVEMBER

RIDE OPTION 1: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 5:20am sharp
Details: This is an Ironman specific set of 90mins focusing on TT pace awareness run by Brad of TD6. NCTC members also welcome to join in. BYO windtrainer, bike, shoes, water, towel, HRM etc.

RIDE OPTION 2: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride plan

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 20th NOVEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 5:45am – 6:45am
Details: This coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer (club members only). Sessions include drills on buoy turns, sightings etc. A risk assessment is conducted prior to the swim for all swimmers. 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 PROGRAM – SWIM/RUN

Venue: Hillarys Marina
Time: 4:15 – 5:30pm
Details: See Juniors Training Section on website
This is our second last training session for 2015. Program winds up on Friday 27th Nov. Next training block commences 5th February.

SATURDAY 21st NOVEMBER

RIDE: FREO & RIVER

Start/Meet: Sorrento SLSC carpark
Time: 6am departure
Details: See Ride Plan & Maps

Take your pick of the short option (54km) to Freo and back, or continue on for the full ride around the river of 84km. Both options documented on the ride map in the link above.

RIDE: NOVICE/JUNIORS 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.

TRANSITION SPLITS WORKSHOP

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

Improve your race time without running faster? Decreasing your time in transitions is the easiest way to pick up valuable seconds on race day. This often overlooked component of the triathlon is the focus of this workshop. Everyone can improve their transitions so come along and find out how you can do it too. With just a few drills and tips you’ll have everything you need to smash out your next PB.

SUNDAY 22nd NOVEMBER

SUNSMART KIDS TRIATHLON

Venue: Craigie Leisure Centre
Time: 7am – 9am
Details: Everything you need to know about the Event

This event is open to all children aged 7 – 15 years old (as of 31st December 2015) who enjoy swimming, cycling and / or running and would love an opportunity to try a triathlon either by themselves or with friends in a team.

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.

HALF IRONMAN INFORMATION SESSION #1

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

This will be the first in a series of three (3) info sessions for club members preparing to race at the Busselton 70.3 in May 2016. Come along to pick up some valuable training and preparation tips, meet other competitors and much more. Suits beginner to advanced. Please RSVP to assist planning.

NEXT WEEK

WA STATE INTERCLUB CHAMPIONSHIPS

Date: Sunday 29th November
Venue: Doddies Beach, Halls Head (Mandurah)
Enter Here: https://secure.onreg.com/onreg2/front/step1.php?id=3021

North Coast are the reigning Champion Club – help us retain this prestigious title by committing to participate in this event. Unlike most triathlons you do not race for an individual time – instead your participation will earn your club points, with EXTRA POINTS awarded for females. This point score system determines the end result of which club is the winner. So no excuses, fast, or slow – you are needed!! Especially the ladies!!!!