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WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Our Christmas week training sessions are as follows:

WEDNESDAY 23th DECEMBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 24th DECEMBER

RIDE: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website

SATURDAY 26th DECEMBER

BOXING DAY RIDE & FAMILY BBQ BREAKFAST

A social ride will leave from Sorrento Surf Club at 7am for a short coastal excursion up to Burns Beach & return (approximately 25km). All abilities welcome.

Non-riding family members may use the Surf Club bbq area where upon the rider’s return (approximately 8am) we can gather for a BYO barbecue breakfast.

Please consider this a social activity and come for just the ride or just the breakfast, or both!

SUNDAY 27th DECEMBER

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website.

CLUB NEWS

Scody Club Kit – Sizing Issues

Some members recently experienced problems with the sizing of the club kit, in particular the male tri top. The committee is in contact with Scody to clarify and resolve the sizing issue. If you are affected or have any other concerns or feedback can you please contact Tammy Lines at tam58uk@yahoo.com. We will either:- send your garment(s) back to Scody for a replacement size, or if applicable the club will honor it’s commitment to buy back (only if unworn of course). These items will then be resold to Members through the Club at the purchase price.

MERRY CHRISTMAS & HAPPY NEW YEAR

Please refer to the Calendar for all training sessions and activities. Things to note: There will be a Saturday ride on 2nd January (more details to follow), plus the next Aquathlon is on Friday 8th January.

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Please see this week’s club training sessions & events below.

MONDAY 14th DECEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: This is the last session for the term. Please contact Janine (janine@janinekaye.com.au) to register your child’s interest for Term 1.

TUESDAY 15th DECEMBER

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

WEDNESDAY 16th DECEMBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 17th DECEMBER

RIDE: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride plan

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 18th DECEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 5:45am – 6:45am
Details: This coached open water swim (with Bill Whalley) caters for everyone, from those who have the “Fear Factor” to the competent swimmer (club members only). Sessions include drills on buoy turns, sightings etc. A risk assessment is conducted prior to the swim for all swimmers. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick: – short set up to 2.2km; longer set 2.7-3km. Pacing as per program with drills to develop technique.

EVENT: AQUATHLON & CLUB CHRISTMAS CELEBRATIONS

Venue: Sorrento Beach
Registration: 5:45pm
Briefing: 6:05pm
Start: 6:15pm

Please join us for our last Aquathlon for 2015 and celebrate with Christmas cheer immediately following. The club with be putting on pizza and would love your attendance to come together and be thankful for the opportunities that we have and the club spirit that we all enjoy sharing together.
Details: See website

SATURDAY 19th DECEMBER

RIDE: KINGS PARK

Start/Meet: Sorrento SLSC carpark
Time: 6am departure
Details: easy ride to KP and then split into groups of similar pace, course is down May, up Lovekin, down Forrest and up Lovekin, repeat x3, 4 or 5. If doing 5x distance is 30K (within Kings Park). We will regroup for an easy ride back for coffee at Finns Sorrento Beach.  Total distance 60k if doing 5x

RIDE: NOVICE/JUNIORS RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Although this ride is not coached for the next few weeks, some of the regular riders are still meeting to ride together at a leisurely pace for a distance of approximately 30km along the coast.

SUNDAY 20th DECEMBER

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a non-coached open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website

CLUB NEWS

Club rides for Boxing Day and New Year’s Day are currently being planned. Details to be confirmed after tonight’s committee meeting. Stay tuned but save the dates!

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Please see this week’s club training sessions & events below.

MONDAY 7th DECEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm

TUESDAY 8th DECEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. Please get a training card to minimise cash handling. See website.

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

WEDNESDAY 9th DECEMBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 10th DECEMBER

RIDE: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 11th DECEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 5:45am – 6:45am
Details: This coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer (club members only). Sessions include drills on buoy turns, sightings etc. A risk assessment is conducted prior to the swim for all swimmers. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick: – short set up to 2.2km; longer set 2.7-3km. Pacing as per program with drills to develop technique.

SATURDAY 12th DECEMBER

CLUB RIDE: JINDALEE COAST

Venue: Meet at Sorrento Surf Club carpark (south side)
Time: 6am departure
Details: distance 50km as per map/route shown on website

NOVICE/JUNIOR RIDE

This session has concluded for 2015. Kevin will be back to resume coached rides on Sat 2nd January.

SUNDAY 13th DECEMBER

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website.

CLUB NEWS

CLUB SHOP NOW OPEN

If you wish to purchase club kit, the club’s custom Scody shop is currently open. Go to the Club Kit section of the club website.

Orders & payment must be made online before the closing date. All garments are made to order which takes about 6 weeks. Each order is posted individually out to you direct from Scody. This is no stock so you must place your own order.

NOTE: if ordering a tri-top, it is recommended that you order 1-2 sizes larger than you would normally as most people have found them to be exceptionally tight fitting despite using the Scody size guide. So go up one size from what the Scody Size Guide advises. This is for the tri-top only. All other garments are true to the size guide but each garment is different. Check size guide for each item you order.

IRONMAN WA – BUSSELTON WRAP UP

No doubt you already knew, but Sunday 6th December was Ironman WA held at Busselton. With North Coast Triathlon Club recording the most number of entrants, our members were treated to VIP bike racking service, and fabulous numbers of supporters on the sidelines.

If you didn’t get down to watch it live, then here’s a race recap from the Ironman website. You can also view various Ironman coverage videos including Swim Start, Swim Exit, T1, Bike Course, & Run Exit. See videos here. Individual results can be located in the Athlete Tracker here.

There were quite a few first timers in this year’s race from NCTC and some stellar results with a few securing Kona slots. If anyone of the competitors or supporters would like to submit a story to summarize either the club’s participants results or just their own perspective on the day, then please go ahead. Just send to martin.flaig@gmail.com. Photos can be uploaded to the club’s cloud storage on Photobucket. Just ask Martin!

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Please see this week’s club training sessions & events below.

MONDAY 30th NOVEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: This session is conducted in the style of a squad, so swimmers must be level 9 or above in school swimming and are required to bring their own fins and goggles. Please contact Janine (janine@janinekaye.com.au) with any questions or to register your child’s interest. To get a new training card, simply pay online here and bring your receipt.

TUESDAY 1st DECEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. Please get a training card to minimise cash handling. See website.

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

WEDNESDAY 2ND DECEMBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 3RD DECEMBER

RIDE: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride plan

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 4TH DECEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 5:45am – 6:45am
Details: This coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer (club members only). Sessions include drills on buoy turns, sightings etc. A risk assessment is conducted prior to the swim for all swimmers. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick: – short set up to 2.2km; longer set 2.7-3km. Pacing as per program with drills to develop technique.

EVENT: AQUATHON RACE #4

Venue: Sorrento Beach
Registration: 5:45pm
Briefing: 6:05pm
Start: 6:15pm
Cost: Cash or training card for single race entry (or save with a series entry).
Notes: All Members are encouraged to attend. Come to check it, come to get wet, or just come to cheer then stay for presentations, spot prizes, sausage sizzle and drinks.
Details: See Events page on club website.

This event series is sponsored by Bike Force Joondalup (BFJ). We are very thankful for their help as they have provided vouchers as spot prizes, plus they have donated a bike as the series prize. To be in the draw to win the bike you must finish at least 6 of the 12 races in the series. The winner of the bike will be by random draw from valid entrants to be drawn at the club’s annual dinner. The club also recognises performance in this event with both an Adult and a Junior pointscore award.

Thanks also to our ongoing Partners (PT Plus, Sorrento Sports Massage, & ExplorOz.com) who provide the weekly spot prizes.

SATURDAY 5th DECEMBER

RIDE: TO BE ADVISED

Start/Meet: Sorrento SLSC carpark
Time: 6am departure
Details: traditionally, there is no club ride scheduled on the weekend of Ironman WA due to the high volume of club competitors, and supporters that would need to make the trip down to Busselton earlier in the week. However, if you are available to ride this Saturday, suggest you meet at the usual venue/time as there are still always people floating around that would like to ride. Could one of the regulars please do a safety briefing, discuss ride protocols and arrange regroup points.

RIDE: NOVICE/JUNIORS RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Please arrive at 6:15am for setup, bike check and briefing. Any adults wishing to build on their cycling skills and confidence are most welcome to come along.

SUNDAY 6th DECEMBER

EVENT: IRONMAN WA, BUSSELTON

Of course, it’s Ironman day! Whilst, this is not a club event, North Coast has the largest field of club competitors in the country participating and as a result they have received a special gift of VIP bike racks, which means pole position next to the pros, which should help ease your transitions. On behalf of the entire club membership, we wish all our IM competitors the best of luck for good weather and congratulate you all for the dedication and commitment you’ve made to reach this point in your preparation. We hear that race day is your reward for all the work you’ve done so now all that’s left is to get out and do it! The club tent will be up with loads of spectators and cheer squad and hopefully some photos will be shared. Contact David (president@northcosttriclub.org.au) if you’d like the login to share your photos to the club’s photobucket link.

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website.

CLUB NEWS

INTERCLUB CHAMPIONSHIP RESULTS

Well done to all that supported the club at yesterday’s 2015 Interclub Championship event held in Mandurah. We should be very proud of our 2nd place in the Champion Club point score because so it was very very close. In fact, the difference between 1st & 2nd place in the point score was only 60 points, which represented 1 female finishing in the back 3/4 of the field or 1 male finishing in the top 1/4 of the field. The Rob Pickard Trophy was won by Exceed, who took out the Champion Club award based on points. Timing for this event was done by Blue Chip timing and results are available from their website.

Just a reminder that this is the first race in the new series of 11 interclub events to be held this season. At the end of the series the club with the most accumulated points wins a $1500 grant! See TWA website for details.

CLUB SHOP NOW OPEN

If you wish to purchase club kit, the club’s custom Scody shop is currently open. Orders & payment must be made online before the closing date. All garments are made to order which takes about 6 weeks. Each order is posted individually out to you direct from Scody. This is no stock so you must place your own order. For details see the Club Kitsection of the club website.

NOTE: if ordering a tri-top, it is recommended that you order 1-2 sizes larger than you would normally as most people have found them to be exceptionally tight fitting despite using the Scody size guide. So go up one size from what the Scody Size Guide advises. This is for the tri-top only. All other garments are true to the size guide but each garment is different. Check size guide for each item you order.

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

A special shout-out to all the North Coasters doing IMWA. We hear it’s taper time! As as result, you’ll see a few less sessions in this week’s schedule.  We also welcome the WIT ladies who have now finished their course and hopefully will be joining in on our regular training sessions, plus participating at the Interclub Championship this Sunday.

Please see this week’s club training sessions & events below.

MONDAY 23rd NOVEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: This session is conducted in the style of a squad, so swimmers must be level 9 or above in school swimming and are required to bring their own fins and goggles. Please contact Janine (janine@janinekaye.com.au) with any questions or to register your child’s interest. To get a new training card, simply pay online here and bring your receipt.

TUESDAY 24th NOVEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. Please get a training card to minimise cash handling. See website.

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

WEDNESDAY 25th NOVEMBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 26th NOVEMBER

RIDE: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 27th NOVEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 5:45am – 6:45am
Details: This coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer (club members only). Sessions include drills on buoy turns, sightings etc. A risk assessment is conducted prior to the swim for all swimmers. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick: – short set up to 2.2km; longer set 2.7-3km. Pacing as per program with drills to develop technique.

JUNIORS PROGRAM – BIKE/RUN

Venue: Duncraig High
Time: 4:15 – 5:30pm
Details: See Juniors Training Section on website
This is our last training session for 2015. Next training block commences 5th February. If you’d like to join your child (ages 7-19) for the next 5 week training block, just sign up here – https://www.registernow.com.au/secure/Register.aspx?E=18369

SATURDAY 28th NOVEMBER

RIDE: WHITEMAN PARK 53KM

Start/Meet: Sorrento SLSC carpark
Time: 6am departure
Details: See Ride Plan & Maps

RIDE: NOVICE/JUNIORS RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Comfortable pace/distance just to turn the legs over before the Interclub. Please arrive at 6:15am for setup, bike check and briefing. Any adults wishing to build on their cycling skills and confidence are most welcome to come along.

SUNDAY 29th NOVEMBER

WA STATE INTERCLUB CHAMPIONSHIPS

Venue: Doddies Beach, Halls Head (Mandurah)
Enter Here: https://secure.onreg.com/onreg2/front/step1.php?id=3021

It doesn’t matter if it’s your first triathlon, or you feel you haven’t trained enough, or you think it’s not far enough because you are an Ironman – there are no excuses!

The club trailer (looking beaut in its shiny new red paint and new signage thanks to our club sponsor Davey Real Estate North Beach) will be going down so that the club tent will be setup for you to store your bags – and post-event BBQ breakfast will be provided for the entire club – participants, spectators, & family. Remember to wear your North Coast kit and let’s do this North Coast!

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

An outstanding field of approximately 80 participants turned up last Friday night for the annual Max Greive Memorial Run hosted by NCTC. Approximately $250 was collected on the night through event entry and barbeque, which the club will donate to the Australian Cancer Council. Results, photos, and a full event wrap-up will follow later this week.

Please see all the details below for this week’s club training sessions, and please note the NEW earlier start time for Friday’s OW swim at Sorrento is now 5:45am!

MONDAY 16th NOVEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: This session is conducted in the style of a squad, so swimmers must be level 9 or above in school swimming and are required to bring their own fins and goggles. Please contact Janine (janine@janinekaye.com.au) with any questions or to register your child’s interest. To get a new training card, simply pay online here and bring your receipt.

RIDE: INDOOR SPIN

No session after last big weekend of training for the squad but Thursday morning is on – see below.

TUESDAY 17th NOVEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. Please get a training card to minimise cash handling. See website.

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

SWIMMING: JOONDALUP SQUAD

**Unfortunately, this session been cancelled permanently due to a lack of numbers**

WEDNESDAY 18th NOVEMBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

REMINDER: SUNSMART KIDS TRIATHLON REGISTRATION DUE

Details: How to Register

To make sure registration is easy and quick on the day and that we have enough medals and caps for everybody, please submit your entry by Wednesday the 18th of November. We will take late entries, even on the day, but if you can enter beforehand it will make things run smoother.

THURSDAY 19th NOVEMBER

RIDE OPTION 1: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 5:20am sharp
Details: This is an Ironman specific set of 90mins focusing on TT pace awareness run by Brad of TD6. NCTC members also welcome to join in. BYO windtrainer, bike, shoes, water, towel, HRM etc.

RIDE OPTION 2: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride plan

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 20th NOVEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 5:45am – 6:45am
Details: This coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer (club members only). Sessions include drills on buoy turns, sightings etc. A risk assessment is conducted prior to the swim for all swimmers. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick: – short set up to 2.2km; longer set 2.7-3km. Pacing as per program with drills to develop technique.

JUNIORS PROGRAM – SWIM/RUN

Venue: Hillarys Marina
Time: 4:15 – 5:30pm
Details: See Juniors Training Section on website
This is our second last training session for 2015. Program winds up on Friday 27th Nov. Next training block commences 5th February.

SATURDAY 21st NOVEMBER

RIDE: FREO & RIVER

Start/Meet: Sorrento SLSC carpark
Time: 6am departure
Details: See Ride Plan & Maps

Take your pick of the short option (54km) to Freo and back, or continue on for the full ride around the river of 84km. Both options documented on the ride map in the link above.

RIDE: NOVICE/JUNIORS RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Mystery Ride (a combination of coast, hills, and inland routes)
Notes: Please arrive at 6:15am for setup, bike check and briefing. Any adults wishing to build on their cycling skills and confidence are most welcome to come along.

TRANSITION SPLITS WORKSHOP

Date: Saturday 21st November
Time: 3pm – 4pm
Venue: Whitfords Nodes
Presenter: Bill Whalley
Details: Workshop: Transition Splits

Improve your race time without running faster? Decreasing your time in transitions is the easiest way to pick up valuable seconds on race day. This often overlooked component of the triathlon is the focus of this workshop. Everyone can improve their transitions so come along and find out how you can do it too. With just a few drills and tips you’ll have everything you need to smash out your next PB.

SUNDAY 22nd NOVEMBER

SUNSMART KIDS TRIATHLON

Venue: Craigie Leisure Centre
Time: 7am – 9am
Details: Everything you need to know about the Event

This event is open to all children aged 7 – 15 years old (as of 31st December 2015) who enjoy swimming, cycling and / or running and would love an opportunity to try a triathlon either by themselves or with friends in a team.

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website.

HALF IRONMAN INFORMATION SESSION #1

Dates: Sunday 22nd Nov
Time: 3-5pm
Presenter: Barry Silverlock
Venue: Sorrento Community Hall – 22 Padbury Circle, Sorrento
Questions/RSVP: silverlockb@intoreo.com

This will be the first in a series of three (3) info sessions for club members preparing to race at the Busselton 70.3 in May 2016. Come along to pick up some valuable training and preparation tips, meet other competitors and much more. Suits beginner to advanced. Please RSVP to assist planning.

NEXT WEEK

WA STATE INTERCLUB CHAMPIONSHIPS

Date: Sunday 29th November
Venue: Doddies Beach, Halls Head (Mandurah)
Enter Here: https://secure.onreg.com/onreg2/front/step1.php?id=3021

North Coast are the reigning Champion Club – help us retain this prestigious title by committing to participate in this event. Unlike most triathlons you do not race for an individual time – instead your participation will earn your club points, with EXTRA POINTS awarded for females. This point score system determines the end result of which club is the winner. So no excuses, fast, or slow – you are needed!! Especially the ladies!!!!

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

North Coast was well represented at two big events this weekend, with the Ironman 70.3 in Mandurah, and the Augusta Adventure Race, whilst back home we had Aquathlon No. 3 on Friday night and a good turnout for the Saturday club rides. Well done to all our competitors and volunteers. The big event for this week is the Max Greives Memorial Run this Friday night and entries are now open for the State Interclub Championship so be sure to enter asap.

Please see all the details below:

MONDAY 9th NOVEMBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: This session is conducted in the style of a squad, so swimmers must be level 9 or above in school swimming and are required to bring their own fins and goggles. Please contact Janine (janine@janinekaye.com.au) with any questions or to register your child’s interest. To get a new training card, simply pay online here and bring your receipt.

RIDE: INDOOR SPIN

No session this week

TUESDAY 10th NOVEMBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. Please get a training card to minimise cash handling. See website.

RIDE: ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website

SWIMMING: SQUAD

Venue: HBF Arena Joondalup – 50m heated indoor pool
Time: 7pm – 8pm
Cost: no training cost this week
Details:  This session will be uncoached this week but swimmers are welcome to come along and use the lane booking.

WEDNESDAY 11th NOVEMBER

INJURY MANAGEMENT WORKSHOP

Venue: Beaumaris Community Centre, Constitution Drive
Time: 7pm – 8pm
Cost: free
Details: Want to get the most out of your training without injury? Come to a theory and practical information night with Sue Scott covering injury prevention and management for swim, bike and run training. This will be directed for all levels with a Q&A to finish. If you’d like to attend, please register here.

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 12th NOVEMBER

RIDE OPTION 1: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 4:50am sharp
Details: This is an Ironman specific set of 120mins run by Brad of TD6. NCTC membes also welcome to join in. BYO windtrainer, bike, shoes, water, towel, HRM etc.

RIDE OPTION 2: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 13th NOVEMBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 6am – 7am
Details: This new coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer. Sessions include drills on buoy turns, sightings etc. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick: – short set up to 2.2km; longer set 2.7-3km. Pacing as per program with drills to develop technique.

JUNIORS SPECIAL PROGRAM FOR MAX GREIVES

Venue: Sorrento Surf Club
Time: 4:15 pm
Details: 7-11yr olds will do running skills and beach games plus have a mini-Max Greives event at the end. 12+ group will need to bring their bikes as they will ride with Kevin for the whole session from SSLSC but are also encouraged to have a go at the 5Km Max Greives event with the club at 5:45pm. Parents are also welcome to participate in the 5km – you don’t have to run, just run/walk or walk the whole thing. The Max Greive Memorial event is an annual club activity that has been held since January 1999 and full club participation is encouraged, with a donation to charity to honour Max’s legacy. Families are invited to watch the adult event and stay on to socialise at the BBQ and presentations to be held at the end (approx. 7:10pm). Volunteers are also required for the Max Greive run, so please stay on and offer to help if you can.

MAX GRIEVE MEMORIAL RUN (10km, or 5km)

Venue: SSLSC
Time: 6pm start (arrive 5:45 pm for registration)
Cost: Entry is by gold coin/s donation to the Cancer Council
Details: See website

Volunteers are needed to man the water stations, take photos, and mark the course. Note: we run on the public shared path south of SSLSC for 2.5km. The 5km course is 1 lap out and back. The 10km course is 2 laps so spectators are warmly encouraged to come along to cheer them, especially at the turn-around point (carpark south of SSLSC). BBQ and presentations will be held afterwards so bring the family and get involved in this social event for everyone.

NOTE: Non-competitive adults and Juniors aged 11 and above are encouraged to run/walk the 5km event.

SATURDAY 14th NOVEMBER

RIDE: GUILDFORD LOOP

Start/Meet: Sorrento SLSC carpark
Time: 6am departure
Details: Guildford Loop 74km

RIDE: NOVICE RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Mystery Ride (a combination of coast, hills, and inland routes)
Notes: Please arrive at 6:15am for setup, bike check and briefing. Any adults wishing to build on their cycling skills and confidence are most welcome to come along.

SUNDAY 15th NOVEMBER

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website.

COMING SOON

TRANSITION SPLITS WORKSHOP

Date: Saturday 21st November
Time: 3pm – 4pm
Presenter: Bill Whalley
Details: Workshop: Transition Splits

HALF IRONMAN INFORMATION SERIES

Dates: Sunday 22nd Nov, 17th January, 10th April
Time: 3-5pm
Presenter: Barry Silverlock
Venue: Sorrento Community Hall – 22 Padbury Circle, Sorrento
Questions/RSVP: silverlockb@intoreo.com

This series of 3 info sessions is open to all club members preparing to race at the Busselton 70.3 in May 2016 whether you are a first-timer, or a seasoned athlete.

WA STATE INTERCLUB CHAMPIONSHIPS

Date: Sunday 29th November
Venue: Doddies Beach, Halls Head (Mandurah)
Enter Here: https://secure.onreg.com/onreg2/front/step1.php?id=3021

North Coast are the reigning Champion Club – help us retain this prestigious title by committing to participate in this event. Unlike most triathlons you do not race for an individual time – instead your participation will earn your club points, with EXTRA POINTS awarded for females. This point score system determines the end result of which club is the winner. So no excuses, fast, or slow – you are needed!! Especially the ladies!!!!

WEEKLY UPDATE

Written by Michelle Martin on . Posted in News

Please see the outline of all this week’s training sessions below. Check the Calendar for further details on each activity.

LAST WEEK’S WRAP UP

Season Launch: We enjoyed a successful start to our season yesterday, with 100 North Coast members turning up for the season launch event, held at SSLSC at 3pm. We hope you all enjoyed the opportunity to mingle, to meet new members, coaches, & committee members, see the club kit, hear the latest club news, and find out what club members you’re up against this season via the Age Group Game. Thank you all for coming and special thanks to the committee members that made the event possible, and to our guest speaker Geoff Todd for his inspiring talk about his Ironman journey.

NEW TRAINING CARD

As announced yesterday at the Season Launch, you can now purchase a “Training Card” that can be used at all club sessions – swimming, running, aquathlons, & spin. Effectively, this is the same as the Swim Card but has been extended to cover all activities. There are 20 x $5 session blocks on the card. So running = 1 block, swimming = 2 blocks. Simply hand your card to coaches for marking off your attendance. Get your training card online here.

MONDAY 26th OCTOBER

JUNIORS SWIM SQUAD

Venue: HBF Arena Joonalup – 25m pool
Time: 6pm – 7pm
Details: To get a new training card, simply pay online here and bring your receipt. This session is currently full.

RIDE: INDOOR SPIN

Venue: Whitfords Carpark No. 9 (Coles)
Time: 6:30pm
Details: Cost $5 (to Brad). Please arrive early & setup ready to start on time. This week the program is a 85 minute session as part of the T6D IM squad run by Brad Hosking. All club members are welcome to this session too, so just turn up if you’re interested – BYO windtrainer, towel, water bottle, bike, bike shoes, bike computer etc.

TUESDAY 27th OCTOBER

RUN: TEMPO TRAINING

Venue: MacDonald Park, Padbury
Time: 6am – 7am
Details: Cost $5. See website.

RIDE:  ILUKA LOOP

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 7:00am
Details: See ride details on the website
Notes: Please try to wear club kit & an ID band

SWIMMING: SQUAD

Venue: HBF Arena Joondalup – 50m heated indoor pool
Time: 7pm – 8pm
Cost: $10 or cheaper with a training card
Details: This session has a new format and will now focus on technique and threshold efforts for those that need to find ways to improve their pace. See website

WEDNESDAY 28th OCTOBER

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or cheaper with a training card
Details: Indoor squad in 25m pool, outdoor squad in 50m pool

THURSDAY 29th OCTOBER

RIDE: SACRED HILLS

Venue: Meet at Celebrations Whitfords
Time: 5:45am – 6:45am
Details: See ride details on the website

RUN: INTERVAL TRAINING

Venue: Flinders Reserve – Broadbeach Boulevard, Hillarys
Time: 6:15pm – 7pm
Details: Cost $5. Please get a training card to minimise cash handling. For details about this session, see the Run Training section.

FRIDAY 30th OCTOBER

SWIMMING: OPEN WATER

Venue: Sorrento Beach/SSLSC
Time: 6am – 7am
Details: This new coached open water swim caters for everyone, from those who have the “Fear Factor” to the competent swimmer. Sessions include drills on buoy turns, sightings etc. See website.

SWIMMING: CRAIGIE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with a training card
Details: Take your pick – short set up to 2.2km. Longer set 2.7-3km. Pacing as per program with drills to develop technique.

JUNIORS: BIKE/RUN

Venue: Duncraig Senior High School
Registration: 4:15pm
Start: 4:30pm
Finish: 5:30pm
Cost: Participants must register for the course online before attending. Places still available. See Register Now
Details: Registered participants will receive more details via email this week. For program outline see website.

SATURDAY 31st OCTOBER

RIDE: GUILDFORD HILLS

Start/Meet: James St, Guildford Station carpark
Time: 6am departure
Ride Details: See Guildford Hills ride details on website. Both the Short (68km) and the Medium (75km) rides will be available.

RIDE: NOVICE RIDE

Venue: Meet at Sorrento Surf Club
Time: 6:30am – 8am
Details: Mystery Ride (a combination of coast, hills, and inland routes)
Notes: Please arrive at 6:15am for setup, bike check and briefing. Any adults wishing to build on their cycling skills and confidence are most welcome to come along.

SUNDAY 1st NOVEMBER

OPEN WATER SWIM

Venue: Sorrento Beach
Time: 8am
Details: This is a casual (non-coached) open water swim for anyone interested to swim as a mob from the beach. Distances depend on the day and what people feel like doing. Meet at the top of the steps at the wall above the beach. See website

COMING SOON

INJURY MANAGEMENT WORKSHOP

Date: Wednesday 11th November 7pm – 8pm
Presenter: Sue Scott
Details: Workshop: Injury Management

MAX GRIEVE MEMORIAL RUN (10km, or 5km)

Date: Friday 13th November
Details: see website

TRANSITION SPLITS WORKSHOP

Date: Saturday 21st November
Time: 3pm – 4pm
Presenter: Bill Whalley
Details: Workshop: Transition Splits

HALF IRONMAN INFORMATION SERIES

Dates: Sunday 22nd Nov, 17th January, 10th April
Time: 3-5pm
Presenter: Barry Silverlock
Venue: Sorrento Community Hall – 22 Padbury Circle, Sorrento
Questions/RSVP: silverlockb@intoreo.com

This series of 3 info sessions is open to all club members preparing to race at the Busselton 70.3 in May 2016 whether you are a first-timer, or a seasoned athlete. Barry has many years of experience and many podium achievements to his name and has a wealth of knowledge to share with you. Barry will guide you on how to plan your training for this event, how to make the best use of club services, and will answer any questions you have about nutrition, equipment, and more. This is a great opportunity to meet new training buddies and pick up new ideas. Contact Barry to register your attendance and/or to find out more.