North Coast News Update

Written by Zena Coffey on . Posted in News

Well done to everyone who competed in some of the many events over the last couple of weeks. Great results. Big congratulations to a few of our new members who tackled the Standard Distance Mullaloo triathlon this weekend, it’s a tough distance to get your head around and a no wetsuit swim coupled with a very hot run, it proved to be a challenge! Lots of smiles regardless. There’s Karri Valley on next weekend, if you are heading down drive safe and enjoy the hills. If you are not heading down south, it’s the LAST Aquathlon for the season this Friday night, so come on down, better late than never!

We have regrettably cancelled the Junior Swim on a Monday evening due to lack of numbers, thanks Sue and Janine for coaching this session and if there is more interest in the future we may look at starting it up again.

The training table has been updated accordingly; NCTC_Training Table to download a PDF version.

Some of our members may not be aware, as a North Coaster you are entitled to 10% of gym membership at Craigie Leisure centre, this includes a gym appraisal and entry to the pool. Just let the staff know when you sign up.

North Coast is seeking YOU!

With only 7 weeks to go till Busselton 70.3, and another 8 till the official end of the 2018-2019 triathlon season, the Board is looking ahead to next season. We need YOU! There is going to be a few Board members stepping down and we will need new clubbies to step in. There will be 4 elected positions available at our AGM early July, and another 3 appointed positions available if required. We are seeking Board members with an interest in any of the following areas:

Treasurer – Prepares the monthly accounts in Zero; – Banking (make payments in the clubs CBA account); – Prepare yearly accounts;

Events Coordinator – Coordinate Aquathlons, Lancelin Ride and be the Focal Point for the Race Director – Coordinate Trailer at events.

Coaching Liaison – Focal point for coaches – Keep the training calendar up to date – Coordinate any specific training programs – Develop and coordinate any training/coaching related initiatives.

Social & Membership Coordinator – Focal point for new members – Coordinate social events: Season Opener, Season Wrap Up, AGM, etcetera

Sponsorship Coordinator – Focal point for Sponsors – Coordinates merchandise and clothing – Coordinates fundraising.

This is a Volunteer organisation and in order for us to continue running this great Club, we need an active membership. Please have a chat with any of the current Board members if you may be interested in joining us next season!

Aquathlon Round 12

If you haven’t already had a go this season, this is your last chance! Friday is the last Aquathlon 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. Thanks to David Martin for giving up his time to be our race director this season, much appreciated.

Brick Session

This week’s session will be on Tuesday morning. Also note the session will be run from Craigie Leisure Centre Carpark at 5.20am. 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, head torch 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 Swim Session; Technique

Craigie 50m pool 7.00pm – 8.00pm. The focus is technique with the ability to still get some distance for those who want it. Great for a recovery swim and we strongly encourage all members to make the most of the session as it will cater for all abilities. Pippa Davis is the coach and will be taking this 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 5.55 – 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.

Guildford Hills ride.

Venue: Guildford Railway Station
Time: 6am

The Guildford Hills rides consist of three different length rides (Short: 68km, Medium 78km & Long 94km). Unlike most other club rides these rides departs from Guildford railway station (south eastern car park).

This week we will take the Medium ride 78km followed by Coffee and snacks at Guildford Milk Bar.

Full ride details including maps, profiles and GPS data downloads for this ride at Ride – Guildford Hills: Distance: 78km.

Novice and Junior ride.

Venue: Sorrento Surf Club
Time: 6.30am

The ride will be led by experienced Triathlon Coach, Kevin Chua.
6.30am from the northern carpark at SSLC.
Th ride distance will be about 30km with average speed of 25km/h.