North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

Massive THANK YOU to James Knipe and all the volunteers that made the Club Series Aquathlon a success on Friday night. We had 56 athletes braving the windy conditions with Rahul Jegatheva (North Coast) placing 1st overall and Rhianna Hepburn (UWA) placing 1st Female across the line. For the full list of results click here Thanks again to our Race Director David Martin for ensuring all athletes had a safe and enjoyable race. We had a large number of Spot Prize donations on the night including a generous 4 x entries for the Waterman’s to the Wall swim from SSLSC. It was a great night and once again not achievable without the support from Club members who volunteered their time.

Congratulations to our three athletes who competed over the weekend in the Ironman 70.3 event in Dubai. Alex Kraan, Mike Bosch and Mahesh had superb races with a few PBs and a podium for Alex. Thanks Tejal Mawjee for keeping us updated and posting photos and videos on the FaceBook Group Page. Looked like an amazing event!

Dubai

In other news we had a number of our members take on the ‘Swim Run’ event in Two Rocks on Sunday, the conditions weren’t perfect but by all accounts but it was a fun race and proving to be very popular.

This weekend is the Busselton Jetty Swim, a lot of members will be heading down Friday, stay safe on the roads and let’s hope the weather Gods are kind! The long range forecast is looking pretty good. We’ll endeavour to get the Club flags down so that we have a meeting spot on the morning, more updates on Facebook.

On behalf of the Club we wish Alan Hartley a speedy and full recovery, we’ll see you soon Alan.

Swim Training Sessions

Monday Swim Session; Technique

Craigie 50m pool 7pm – 8pm. Pippa is back at the helm, if you want correction on your technique this is the session for you. Hope to see more down there next Monday, utilising this new time slot. (Note: This session replaces the indoor Wednesday night session).

Wednesday Night; Speed and endurance

Craigie 50m pool 6.30pm – 7.30pm. Outdoor swim with Janine Kaye will be continuing as a tempo session, focused on pace awareness and building speed and endurance. Tempo trainers (beepers) are utilised but are optional!
All pool swim sessions are $10 or less with a Training Card plus pool entry.

Friday Morning

Sorrento Surf Club OWS 5.40 – 6.45. Meet 5:40am for welcome and briefing at grass area in front of the Surf Life Saving Club for 5:45am start in the water. The session will consist of a structured workout for all abilities with emphasis on safety first.

Please note NCTC coached OWS sessions are for members only. No training card or cash required on the day.

Run Training Sessions

Tuesday Run; Tempo Session

Venue: Flinders Reserve, Broadbeach Boulevard, Hillarys.
Time: 6:00pm – 7:00pm
Cost: $5 or less with a Training Card purchased through Register Now or Direct Deposit.  See below for details.
Details:  Tempo runs help you develop your anaerobic or lactate threshold (LT), which is critical for running faster. Tuesday Tempo will be longer paced efforts and the perfect complement to the Thursday night interval sessions.

This session is suitable for all levels.

Thursday Run; Interval Training

Venue: Flinders Reserve, Broadbeach Boulevard, Hillarys.
Time: 6:00pm – 7:00pm
Cost: $5 or less with a Training Card purchased through Register Now or Direct Deposit, see below for details.
Details: This session is suitable for all levels. For details see the Run Training section.

Sunday Run; Coastal Long Run

Venue: Meet at Sorrento Surf Club
Time: 6:00am ****time change****
Details: This is a Time-on-Legs run.  If your long run is planned for a Sunday this is the run for you.  Details regarding distances will be provided on the day.  Check out our Facebook page during the week for more information.

Cycling Training Sessions

Tuesday Ride; Iluka Loops

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: This is the regular Tuesday morning club ride. There are three ride plans catering for all speeds of riders: Group 1 – plus 32km/hr, Group 2 – plus 28km/hr, Group 3 less 28km/hr.  This is a high-intensity training session with a mix of fast, flat sections plus 3-7 hills and dedicated recovery points.  The ride is suitable for all levels, see WEBSITE for more information.

Thursday Ride; Hepburn Loops

Venue: Meet at Celebrations Whitfords
Time: 5:45am– 7:00am

The Hepburn Loops ride is based on laps around a 10km circuit in Hillarys. We start at Whitfords Shops (outside Celebrations) and take Whitfords Ave to Hepburn Ave, then back to Whitfords along Marmion Ave – we turn left into Banks Ave down to the roundabout and head past Bunnings and back onto Whitfords Ave – thus completing 1 loop/circuit. We ride as a bunch and try to do 3-4 loops (riders can peel off at any time as suit their needs). Ideally, the first loop is done at any easy pace and then we build the pace for each lap – the aim is to keep the pace consistent throughout the whole lap – no surging, no sprint efforts. The final lap is your fastest effort but steady the whole way. Great training for everyone.

Saturday Ride; Club Ride Yanchep/Two Rocks

Venue: Sorrento Surf Club
Time: 6am

The Yanchep/Two Rocks ride is the clubs regular Saturday ride and can be made any length you wish as it is an out and back course. The documented ride shows 4 total distances being 64km, 74km, 90km & 112km. It is suitable for all group levels of riders as we group ride to the Burns Beach & Marmion road intersection and then head out in groups – Group 1 – plus 33km/hr, Group 2 – plus 30km/hr, Group 3 less 30km/hr.

Click here for more information on route.