North Coast News Update

Written by Zena Coffey on . Posted in News

All systems are go! We have lots of athletes competing in events locally and overseas. Busselton Jetty Swim and Running festival a couple of weeks ago, Bunbury Classic OD race last weekend along with the Lancelin Triathlon and Geelong on the East Coast. Some great results and word on the street is that the Bunbury OD is the ‘one’ to do next year, congratulations to Bunbury Triathlon Club for putting on a fantastic event. Hopefully we can get our attendance numbers up for 2020. A big shout out to all members doing the Rottnest Channel Swim next weekend, fingers crossed for calm conditions!

Congratulations to our resident super star Rahul who in his Dad Jay’s words…”beat the entire international field of 1,073 competitors to take out the overall Aquathlon title at the Singapore MetaSprint Series. Rahul completed the course comprising a 750m swim and 5km run in 28 minutes and 52 seconds, taking out the title by 27 seconds over Oliver Rios Trot of the UK and Benoit Besnier of France.” It doesn’t seem so bad now getting flogged by Rahul every Aquathlon at Sorrento Beach, right?MetaSprint-Aquathlon-2019-855

Photo credit; Singapore MetaSprint Series

Brick Session

We have some new developments in the training sessions at North Coast. Brad Hosking is offering a FREE Brick Session once a week for members. For the first two weeks it will be Thursday 21 and 28, the following weeks it will move to Tuesdays starting from 5 March. Majority of sessions will be at Sorrento Surf Club, the first session however will be from the car park on the Western side of the Craigie Leisure centre. We encourage members to take advantage of this coached session. In Brad’s words “The session is 90min long and will commence at 5.20am SHARP. It is what I call a ‘Multi Brick’, so it incorporates both an ERGO bike session and running.”

Attending athletes will require a wind trainer, a bike (road or TT), running shoes and fluids etc. The session will wrap at 6.50am on the dot. Be early to set up so that the session can start on time.

Junior Swim Session

Monday nights from 6-7pm we have a junior specific swim session in 25 m pool at Arena Joondalup. This session runs during school term, (this term is from 11th feb – 4th April 2019) and is aimed at freestyle technique development and pacing awareness. The focus is on developing swim fitness in a relaxed squad like environment so they can transition to the regular club sessions once they are ready. Ideally swimmers would be a level 8 or up at school swimming and be comfortable swimming up to 1km over the hour.

Saturday Club Rides

In an effort to facilitate people’s training programs, we have updated the calendar to give everyone as much notice of the Club Ride route for each Saturday. For the next three weeks it will be as follows;

23 February

Freo and Swan River ride.
Distance for Freo return is around 50km or 90km for complete ride.

2 March

Yanchep/Two Rocks.
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.

9 March

Power Station TT.
The Power Station Time Trial ride is a single distance ride of 80km from Sorrento SLSC to the Gnangara Power Station and back. The time trial section is an out and back course of 15kms each way on a road with almost no vehicles and is a good opportunity to get some time on your aero bars.

As with all Club Sessions, the more the merrier. Coffee is always after, a great chance to catch up with members and to meet new ones.

Trystar_insta_2019

TryStars Training Block

Due to lots of interest and feedback, we are planning another block of Trystars training, kicking off on Friday 8th March from 4.30-5.30pm for 6 weeks. This block will be a 6-week training program for children aged 6-15 split in two training groups: Trystars (6-11) and Juniors (11-15).

Group 1 (Trystars) training sessions are aimed at children aged 6-11 and are focused on play-based skill development. They are great for the younger juniors or kids new to the sport. Trystars will be introduced to all three sports (swimming, cycling, running). Kids require a bike,  but any type of bike will do for this session as the kids will not go on-road.

Group 2 (Juniors) will run concurrently with the Trystars program but consists of cycling sessions only for 10-15 year olds that are either new to the sport or are wanting to develop their cycling skills/confidence further. For group 2, requirements are: – roadworthy geared road or mountain bike with a minimum of 650mm/26inch wheels. Unfortunately we cannot allow BMX bikes or mountain bikes with smaller wheels due to safety issues.

As a side note so you know the background:- Janine was trying to get a separate and more intensive junior development program off the ground for the older kids for this season, but we don’t currently have the membership numbers to support it.

So to try to manage that transition and keep the older kids engaged, we have come up with this option. That means any kids aged 10 and up will have the option of either joining in the regular play based skill development Trystars sessions (S/B/R), or they can attend more challenging and dedicated cycling sessions with Kevin that will run concurrently.

Juniors <10 are considered Trystars and will join in the S/B/R program with Janine & co.

PROGRAM FEE: $60.

REQUIREMENTS:

–  Participating children need to be registered members of Triathlon WA and NCTC before signing up to the training program.

– The minimum age requirement is 6 years of age at 8 March 2019 – there is not strict maximum age limit.

– For insurance purposes a parent or carer is required to stay on site for the duration of the session – it is unfortunately not possible to ‘drop and go’. Parent involvement and help is encouraged!

REGISTER HERE

DATES AND LOCATIONS: Sessions are from 4.30- 5.30pm. Please arrive at 4.15pm to sign in.

8th March – Trystars swim and Junior cycle from Hillarys Marina

15th March – Trystars and junior cycle – TBC

22nd March – Trystars run and Junior cycle from Whitfords nodes

29th March – Trystars swim and Junior cycle from Hillarys Marina

5th April – Trystars and junior cycle – TBC

12th April – Trystars run and Junior cycle from Whitfords nodes

Any questions or concerns, please reach out to Janine Kaye

Swim Training Sessions

Monday Junior Swim Session

Joondalup Arena 25m Pool 6-7pm.  Freestyle technique development and pacing awareness.

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
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.

Freo and Swan River ride.

Venue: Sorrento Surf Club
Time: 6am

Ride is Freo and Swan River ride.  We will ride as a group and you can choose to only do Freo or the complete ride around the Swan River, distance for Freo return is around 50km or 90km for complete ride.