North Coast News Update

Written by Zena Coffey on . Posted in News

Wow! What a couple of weeks. Lots of amazing Club members hitting goals out of the park. Shout out to Allison Radcliffe who placed 3rd in her age group at the IRONMAN 70.3 Colombo, securing a spot to the World Champs in Nice. Well deserved! Rahul yet again destroying the competition with a first place for Barret Bunbury swim through 1.6km at the Leschnaultia Inlet. And if you’ve been living in the basement for the past couple of days you may have missed the fantastic results from our West Australians representing at the Triathlon Oceania Championships in Devenport TAS. Big mention for resident North Coast speedster Madison Toovey who took silver in the Youth Female and team event, congratulations also to her coach and committee member Janine Kaye. Sally Pilbeam showing her class by taking gold in the PTS4 and bronze in PTS5 which will give her a chance for the Tokyo Paralympics. Stellar performances all round!

In other news David Martin, North Coast Life Member and previous Club President, has been appointed the President of the Board for Triathlon Western Australia. Big congratulations to David, we wish you good luck in your new role and look forward to hearing what the association has in store for WA.

But it’s not all about the bling, sometimes the hard part is getting up and getting to training. The days are getting shorter and the alarm clock seems to go too early. As Summer draws to an end, it does get tougher. Make sure you surround yourself with people who hold you to your goals and most importantly make it fun. There are lots of training options within the Club, we try to make these sessions as inclusive as possible so don’t be shy in coming down. On that note we have a few time adjustments to the training schedule, get the latest table here NCTC_Training Table_2

NCTC_Training Table_2

Aquathlon Round 11 VEGAN!!!!

To all the Vegans that were at the Aquathlon last Friday, your prayers have been answered!! Kirstine Roberts has kindly agreed to take over the BBQ for the second time this season. Vegan burgers all round (literally) at this Friday’s Aquathlon! Yes!! They sold out last time so make sure you get in quick. Also Dylan Yarwood will be taking over the race director role for a second time, luckily there won’t be any paper hats and crackers to deal with. Come on down and enjoy the second last Aquathlon for this season.

Brick Session

This week’s session will be on Tuesday morning. Also note the session will be run from Sorrento Surf Club at 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.

Swim Training Sessions

Monday Junior Swim Session

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

Monday Swim Session; Technique

****THIS WEEK ONLY****

Craigie 50m pool 4.30pm – 5.30pm. Pippa has organised an early swim for the Public H0liday if you want correction on your technique this is the session for you. Hope to see more down there!

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 5.55 – 7am. Meet 5:55am for welcome and briefing at grass area in front of the Surf Life Saving Club for 6am 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: 6:30am
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; 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.

Power Station TT ride.

Venue: Sorrento Surf Club
Time: 6am

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.

We ride to and from the start point as a group and at a friendly pace as the real pace is kept for the TT section. Slower riders can simply turn back earlier on the out and back section instead of going all the way out to the Power Station, so this ride is suitable for all group levels.