North Coast News Update

Written by Zena Coffey on . Posted in News

We have a few updates to take note of this week. Hope to see you at some of the sessions!

If you haven’t already seen the new training table, please grab yourself a copy here NCTC_Training Table for further information on course routes etc, see the Club Calendar.

Note: Sunday’s long run start time has shifted from 6am to 6.30am, enjoy the sleep in and no excuses! 

Aquathlon Round 10

If you haven’t already had a go this season, you are fast running out of time! After Friday there are only two more Aquathlons and then it’s all over red rover. If you haven’t volunteered this season, we are light on hands for the BBQ, so don’t be shy in coming forward! Aquathlons are the best way to welcome the weekend so don’t miss out. Registration from 5.30pm at Sorrento Surf Club, burgers and drinks after. On a side note due to popular demand, we are having our second “Vegan” BBQ for Aquathlon Round 11, 8th March, so put it in the diaries!

Brick Session

This week’s session will be on Thursday morning, then the session will switch to a Tuesday morning. Also note the session will be run from Sorrento Surf Club this Thursday 5.20am on the lawn out the front of the Club. Please be ready and set up to start by this time.

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.

TryStars Training Block

If you have any junior triathletes in the household, don’t forget to sign them up for the upcoming Trystars Training Block.

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.

Bill’s back this Friday, so no excuses!!

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: 6:30am
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; Hillarys and Sacred Heart

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

This ride is scheduled every fortnight and is a short hills training session on local roads. The route offers some flexibility on distance and pace depending on how you feel on the day as the hill repeat area is a 2 km loop with either 3, 2 or 1 times up the Hocking Pde Hill, thus you can add or subtract a loop and then wait at the regroup area at the top of the hill on Hocking Parade behind Sacred Heart College. A pre-ride briefing will be given.

Full ride details including maps, profiles and GPS data downloads for this ride can be found at Ride – Hillarys & Sacred Heart : Distance: 31km, 27km & 23km

Yanchep/Two Rocks ride.

Venue: Sorrento Surf Club
Time: 6am

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.