Author Archive

North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

With the 2018 ITU WORLD TRIATHLON GRAND FINAL wrapping up, we’d like to extend a big congratulations to North Coasters who took part Rachael Dodds, Jan Eccles, Stephen Holmes and Sally Pilbeam. Sally came away with a silver medal in the PTS4W category, a hard fought race to the end. There were some fantastic results and we look forward to hearing the race report.

41900328_1926870347371577_8267973767498563584_n

Sunday long runs are becoming a draw card for a lot of members, fantastic to see so many familiar faces along the coastal path this morning. If you’ve been in two minds about coming down, take the leap. It’s an inclusive ‘pick your distance’ training run and a great way to meet club members.

James Knipe has been busy handing out new kit for those that have placed orders. If you haven’t yet received yours, please get in contact and we can arrange a pick-up. Don’t forget we would love you to share a photo on either Facebook or Instagram with #newkitday @northcoasttriclub.

We have two members heading off to Ironman ChongQing 70.3 this week. Wishing Allison Ratcliffe and Sue Libbis a speedy race and a great experience, look forward to hearing how it all goes.

There are a few changes happening with the Facebook Group and there is now a North Coast Facebook Page. The Board are looking to gradually make the “Group”, members only, however we do realise there are some exceptions to this and please get in contact if you have any queries. Making the Group ‘members only’ allows us to better cater for our membership going forward.

We are still chasing volunteers for the Sausage Sizzle at Whitfords Bunnings on the 24th September, if you have a junior North Coaster in your family, please consider helping out, contact Kim Whitlock Chandler at juniors@northcoasttriclub.org.au All help is much appreciated!

Happy training athletes!

MONDAY 17th September

SWIMMING: JUNIOR SWIM SQUAD

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 6:00pm – 7:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: Places are limited, for more information, please contact Janine (janine@janinekaye.com.au).

SWIMMING: SWIM SQUAD  (NEW SESSION)

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 7:00pm – 8:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: We are trialling a new swim session that would be great as recovery or to get your extra km’s in for the week! This session will be coached by Janine in the 50m indoor pool and will cater for all abilities. If you are interested, show up and support the session to secure it’s future.
For more information, please contact Janine (janine@janinekaye.com.au).

TUESDAY 18th September

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.

RUN: TEMPO 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:  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.

WEDNESDAY 19th September

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or less with a Training Card purchased through Register Now or Direct Deposit.  See below for details.
Details: Indoor squad in 25m pool and outdoor squad in 50m pool.  The indoor squad is for adults and juniors (12+) who need swim fitness, stroke correction and technique development.  The outdoor session is based on building pace awareness and speed. Refer Website for more information.

THURSDAY 20th September

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.

See WEBSITE for more information.

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.

FRIDAY 21st September

SWIMMING: CRAIGIE LEISURE CENTRE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with Training Card purchased through Register Now or Direct Deposit.  See below for details.
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 22nd September

RIDE: GUILFORD HILLS

Venue: Guildford Station Car Park
Time: 6:30am
With the road works in John Forest we may do the short course and than add some of the long course to create a modified medium course. Plan on 80kms returning to Guildford about 10-10:30AM. There will be an option to pull out for 65kms if you need to go shorter or need to be back earlier.

For course map click here

SUNDAY 23rd September

RUN: COASTAL LONG RUN

Venue: Meet at Sorrento Surf Club
Time: 7:30am
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.

Monday Long Weekend 24th September

BUNNINGS WHITFORDS SAUSAGE SIZZLE

Please come down, grab yourself a hotdog and support the Junior North Coasters.

Upcoming Events

Whitfords Bunnings Sausage Sizzle – 24th September

Tour de Lancelin – 6th October

Season Opener – 14th October

WIT course start – 13th October

TryStars – 26th October – 7th December 2018

Written by Zena Coffey on . Posted in News

North Coast Facebook Page

North Coast Triathlon Club now have a Facebook ‘Page’. You may already be following the ‘Group’ on Facebook, this will stay as a Private Group and over the next couple of months it will be updated to a ‘Members Only Group’.

So what does this mean for our Group?
As a Club we can better facilitate our Membership Group and offer benefits that only our members can access. Chat between members, social events and banter is the purpose of this space. The day-to-day training updates, photos and war stories is meant for this space.

So why do we need a Page?
The Club needs a ‘Page’ so that we can advertise our events, whether it be fundraising for the Juniors or promoting the WIT course, at the moment we don’t have this reach in a ‘Private Group’ space. It also means that our members can ‘share’ the awesomeness of our club with friends and family. The ‘Page’ is the equivalent of a website on Facebook, this means other Organisations can promote our events through Facebook too, which is fantastic for fundraising and attendance.

So what do we want Members to do?
Just ‘Like’ ‘Follow’ and ‘Share’ the Facebook Page. It’s that simple! Enjoy the ‘Group’ for the banter and chat, and the Committee will take care of the rest!

North Coast Tri Club Weekly Update

Written by Zena Coffey on . Posted in News

“It’s the windiest place on earth, the swim will be a nightmare…  The roads are so rough, it’ll be a tough, slow ride… The verges are covered in thorns, you’ll spend your day fixing punctures…”

40621956_10156802380574917_8141549893312315392_o

If you’ve been waiting for the report, here it is! James Knipe has recounted the amazing adventures of the NCTC crew in Port Elizabeth for the 70.3 World Championships. It will leave you thinking “sooooo how do I qualify for the next one?????”, did I mention it’s in Nice, France?

Well done to all those that competed. By the sounds of it a truly memorable experience.

But North Coast Members do not put your pom-poms away just yet! This week we have yet more representatives among us. This time it’s the 2018 ITU WORLD TRIATHLON GRAND FINAL on the Gold Coast. We have a number of Age Groupers competing;

40854066_343906569514112_8804654013015392256_n copy

With Sally Pilbeam competing in the PTS4W category on Saturday the 15th September starting at 9:26am. Please head to the ITU Website for full coverage details. North Coast Triathlon wish them all the best and enjoy the moment!

In other news the date has been set for the Season Opener for the 14th October from 3pm, at Sorrento Surf Lifesaving Club. Please put it in the diaries. This is a great opportunity to hear about what The Board have in store for the next year, to meet new members and catch up with old friends.

Some lucky members will be receiving a parcel in the mail this week, the NCTC kit is on it’s way! For a bit of fun we would love you to show us what it looks like. For those members on Instagram we are claiming the hashtag #newkitday so upload your photos and tag away! Don’t forget to include @northcoasttriclub, likewise on FaceBook, upload to the Group Page and let us see the North Coasters in action.

We are chasing volunteers for the Sausage Sizzle at Whitfords Bunnings on the 24th September, please contact Kim Whitlock Chandler at juniors@northcoasttriclub.org.au all help is much appreciated!

Happy training athletes!

MONDAY 10th September

SWIMMING: JUNIOR SWIM SQUAD

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 6:00pm – 7:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: Places are limited, for more information, please contact Janine (janine@janinekaye.com.au).

SWIMMING: SWIM SQUAD  (NEW SESSION)

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 7:00pm – 8:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: We are trialling a new swim session that would be great as recovery or to get your extra km’s in for the week! This session will be coached by Janine in the 50m indoor pool and will cater for all abilities. If you are interested, show up and support the session to secure it’s future.
For more information, please contact Janine (janine@janinekaye.com.au).

TUESDAY 11th September

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.

RUN: TEMPO 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:  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.

WEDNESDAY 12th September

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or less with a Training Card purchased through Register Now or Direct Deposit.  See below for details.
Details: Indoor squad in 25m pool and outdoor squad in 50m pool.  The indoor squad is for adults and juniors (12+) who need swim fitness, stroke correction and technique development.  The outdoor session is based on building pace awareness and speed. Refer Website for more information.

THURSDAY 13th September

RIDE: HILLARYS AND SACRED HEART

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

See WEBSITE for more information.

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.

FRIDAY 14th September

SWIMMING: CRAIGIE LEISURE CENTRE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with Training Card purchased through Register Now or Direct Deposit.  See below for details.
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 15th September

RIDE: YANCHEP/ TWO ROCKS

Venue: Meet at Sorrento Surf Club
Time: 6:30am
The documented ride shows 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.

For course map click here

DUATHLON

Venue: Whitfords Nodes Park
Time: 6:45am for a 7am start.
The course is 2.5km run loop with a 20km Bike loop, generally everyone will start with a one lap run, then choose your distance for the bike leg (20km-40km) and finish with either one or two laps of the run (2.5km or 5km). The bike racks will be available.

SUNDAY 16th September

RUN: COASTAL LONG RUN

Venue: Meet at Sorrento Surf Club
Time: 7:30am
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.

Upcoming Events

Whitfords Bunnings Sausage Sizzle – 24th September

Tour de Lancelin – 6th October

Season Opener – 14th October

TryStars – 26th October – 7th December 2018

2018 70.3 World Champs Port Elizabeth

Written by Zena Coffey on . Posted in Race report

40376852_10156792065129917_2823942895495544832_n
Words by James Knipe

It’s the windiest place on earth, the swim will be a nightmare…  The roads are so rough, it’ll be a tough, slow ride… The verges are covered in thorns, you’ll spend your day fixing punctures…

Boy-oh-boy how wrong they were.  Port Elizabeth put on a show for the many North Coasters who travelled to the stunning city of Port Elizabeth in South Africa’s Easter Cape Province – talk about perfect race weather?  It surely couldn’t have been much better?

The training was all done, and the team consisting of Lisa Hitchcock, Barry Silverlock, Stuart King, Brodie Hunter, Alan Hartley, Gary Hardman, George Funk, Brendon Clark, Mike Bosch, Scott Bedforth and James Knipe packed their bikes and headed off to Boschie’s home city.  How fortunate we were to have such a great host while we were there; Boschie just couldn’t do enough for us and made the whole week extra special.

The first few days there were spent getting acclimatized to the course, and the fears increased with the wind, as we progressed towards what seems like a white-knuckle ride trying to hold onto the bike in the strong PE winds.  “It’s always like this here” we were assured by the locals.

But as the week leading to race day progressed, the winds suddenly began to ease and our nerves settled.  The true beauty of PE started to show itself, and the excitement built to overload. Boschie had shown us the bike course, we’d swam in the stunning shores of PE, and ran most of the run course.  We all felt good.

The excitement around PE was building as competitors flooded into the city.  Ironman put on a stunning opening ceremony with local performances, and speeches which were thankfully kept brief…although the local mayor took this to the extreme…”Thanks for coming!…Bye!”.

Saturday arrived with clear blue skies and not a breath of wind, and temperatures in the low teens rising to low twenties through the day – perfect race conditions.  Lisa was up first, and boy-oh-boy did she set a target for the men following. Such a strong and consistent performance, a real credit to herself. In-between our warm-up brick session, the guys got a chance to cheer her on during the run, but regardless of the she seemed to have it all under control on the stunning yet challenging PE course.  Lisa, what a champ.

Saturday night arrives, and it’s the final get-together before the big dance for the guys.  Extra incentive was provided by Lisa turning up with her medal and finishing gear, which really got the adrenaline going early.  She was also a little more red than the previous day thanks to the sunshine! Relaxed and sporting a smile worthy of her performance.  It was off to bed early for the guys…and another drink for Lisa?

We’d convinced ourselves that the ladies had got lucky, surely they had the best of the weather?  But opening the curtains on Sunday was were greeted with calm waters, not a breath of wind, comfortable temperatures and overcast skies…I think the guys won in terms of race weather.  The scene was set for a hard days work.

Down to transition and the nerves were building.  Bike? Check. Tyre pressures? Check. Transition bag OK?  Check? Remembered not to wear thongs to the start line? Check…for almost all of us.  

Into the chute we’d go, spread out over almost 2 hours to get the age groups off.  Swimmers were, like the ladies, sent 15 seconds apart in groups of 10. 5…4…3…2…1 and we’re off into the water.  Cool but not cold. Flat and fast. Great marker buoys…this was good. And like Lisa before, we all swam strong and exited the water happy.

A long run through T1 and onto the bikes.  An initial climb about 8 km long got us away from the shoreline and out into the countryside.  And what a stunning countryside this is. The adrenaline settles and its on to another 25 km of rolling roads to take us out to the dreaded Maitlands, a series of two climbs, one of which is crossed both ways, which are sure to sap our energy.  But thanks to Boschie, we knew the score…keep it cool here and smash it home. We’re blessed in Perth with a stunning coastline, but this course certainly gives Perth a run for it’s money. It was hard to concentrate with such a view!

Pushing hard and PE suddenly arrives around the corner with only about 4 km to go to T2.  Chuck the bike to the bike handlers and grab our kit bags, and before we know it, it’s onto the 21 km run along the streets of coastal PE.  The crowd was incredible, and as promised the local Braai’s were in full flow (it’s a kind of BBQ). The smells from the Braais offered us more encouragement to finish strong and do our club proud…wow, it really got the taste buds going!  Crossing the finish line was a hugely proud moment for us all, and every North Coaster finished what was a tough course. We were all proud and happy, and it was time for a beer.

A massive thank you from the NCTC crew to Mike Bosch for his colossal amounts of support both in the lead-up to the event, and also in PE…he’s a star and not just for his performance in the race!

 

North Coast Tri Club Weekly Update

Written by Zena Coffey on . Posted in News

A very wet Winter has made outdoor cycling a challenge, so now Spring has sprung it’s time to dust off the spokes and join in the fun! Tour de Lancelin plans are in full swing, mark it in the diaries for the 6th of October. The itinerary will be up shortly. The Club under the guidance of David Martin will be tailoring the Saturday long rides to build for the event. So if the distance is scaring you, make sure you get down to some of the weekend rides planned. The calendar has been updated.

There has been a ‘call out’ on the FaceBook page for juniors 6-11, who may be interested in the TryStars program. A great family focused program that coincides with The Club’s Aquathlon Series. Please help get the word out to family and friends. Click here for more details. In other Junior news, The Club is looking for volunteers to help with the Whitfords Bunnings “Sausage Sizzle” on the 24th of September. This is a fundraising event and any help would be much appreciated, please contact Kim Whitlock Chandler at juniors@northcoasttriclub.org.au

The WIT program (Women in Triathlon), will be commencing on the 13th of October. This is an introductory course for women, into the amazing world of triathlon. Once again we encourage members to get the word out. I’m sure the ladies from previous WIT groups will testify how inclusive and knowledgeable the program is. For more information click here.

The Board will be meeting this week to finalise dates on the up coming NCTC season calendar and put in motion a few items. Keep your eyes peeled for FaceBook updates in the coming week.

On a side note, The Club’s Instagram page is in full swing. Check it out @northcoasttriclub and don’t forget to tag your training pics #northcoasttriclub

Next week we’ll digest the 70.3 World Champs!! Looks like the NCTC Crew are doing us proud.

MONDAY 3rd September

SWIMMING: JUNIOR SWIM SQUAD

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 6:00pm – 7:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: Places are limited, for more information, please contact Janine (janine@janinekaye.com.au).

SWIMMING: SWIM SQUAD  (NEW SESSION)

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 7:00pm – 8:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: We are trialling a new swim session that would be great as recovery or to get your extra km’s in for the week! This session will be coached by Janine in the 50m indoor pool and will cater for all abilities. If you are interested, show up and support the session to secure it’s future.
For more information, please contact Janine (janine@janinekaye.com.au).

TUESDAY 4th September

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.

RUN: TEMPO 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:  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.

WEDNESDAY 5th September

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or less with a Training Card purchased through Register Now or Direct Deposit.  See below for details.
Details: Indoor squad in 25m pool and outdoor squad in 50m pool.  The indoor squad is for adults and juniors (12+) who need swim fitness, stroke correction and technique development.  The outdoor session is based on building pace awareness and speed. Refer Website for more information.

THURSDAY 6th September

RIDE: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am– 7:00am
Details: The Hepburn Loops ride is based on laps around a 10km circuit in Hillarys.  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.

See WEBSITE for more information.

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.

FRIDAY 7th September

SWIMMING: CRAIGIE LEISURE CENTRE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with Training Card purchased through Register Now or Direct Deposit.  See below for details.
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 8th September

RIDE: Power Station Ride TT

Venue: Meet at Sorrento Surf Club
Time: 6:30am
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.

For course map click here

SUNDAY 9th September

RUN: COASTAL LONG RUN

Venue: Meet at Sorrento Surf Club
Time: 7:00am
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.

Upcoming Events

Whitfords Bunnings Sausage Sizzle – 24th September

Tour de Lancelin – 6th October

Season Opener – 14th October

Tour de Lancelin October 6th

Written by Zena Coffey on . Posted in News

Tour_de_Lancelin_instaThe Tour de Lancelin will be on Saturday 6th October this year. The event is a Fundraiser for two worthy charities, ‘Fight MND’ and ‘The Fathering Project’. This is a free event, but we encourage people to donate on the day (we recommend $10). We are organising a bus to bring people back at $15 a head (or 3 stamps of your training card) and a trailer for bikes. There is an announcement on the FaceBook page and we encourage you to respond as to whether you will be attending.

photo credit: @focused_ninja_photography

NCTC News

Written by Zena Coffey on . Posted in News

Weekly Update

It has been a very busy seven days for the North Coast Tri Club. The first meeting for the newly appointed Board was held on Thursday. Milou Smeets was appointed the 2018/19 Club Chairperson. Milou brings a lot of energy, enthusiasm and experience to the role and it is expected to be a fun and engaging year for Club members. This season marks The Club’s 25th anniversary, there is a lot of excitement brewing and The Board would encourage people to get involved and mark this occasion in The Club’s history.

The past weekend was a busy one for The Club, with a Duathlon on Saturday morning, followed by a very successful inaugural ‘Surf to Surf’ underground run. The Board wish to thank Life Member David Martin who was the brainchild behind the event, and also the many volunteers that gave time on Sunday morning to man drink stations and ride bikes to support the runners. The Board hope to build on this event for next year.

Training is amping up on all fronts, there is a contingent of North Coasters off to the 70.3 World Champs in South Africa next weekend. From The Club we wish them a speedy, safe and enjoyable race, we look forward to hearing the war stories when you get back. There will be a post on the Facebook page this week with names and race numbers for those keen to track our athletes’ progress.

Special mention goes to Madison Toovey, one of our outstanding junior athletes who managed to smash the 12km ‘City 2 Surf’ on Sunday with a time of 46:18, placing her 1st under 16 (male and female) and 6th female over-all against some quality elite runners. Well done Maddi!

MONDAY 27th August

SWIMMING: JUNIOR SWIM SQUAD

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 6:00pm – 7:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: Places are limited, for more information, please contact Janine (janine@janinekaye.com.au).

SWIMMING: SWIM SQUAD  (NEW SESSION)

Venue: HBF Arena Joondalup, Kennedya Drive
Time: 7:00pm – 8:00pm
Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

Details: We are trialling a new swim session that would be great as recovery or to get your extra km’s in for the week! This session will be coached by Janine in the 50m indoor pool and will cater for all abilities. If you are interested, show up and support the session to secure it’s future.
For more information, please contact Janine (janine@janinekaye.com.au).

TUESDAY 28th August

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.

RUN: TEMPO 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:  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.

WEDNESDAY 29th August

SWIMMING: SQUADS AT CRAIGIE

Venue: Craigie Leisure Centre
Time: 6:30pm – 7:30pm
Cost: $10 or less with a Training Card purchased through Register Now or Direct Deposit.  See below for details.
Details: Indoor squad in 25m pool and outdoor squad in 50m pool.  The indoor squad is for adults and juniors (12+) who need swim fitness, stroke correction and technique development.  The outdoor session is based on building pace awareness and speed. Refer Website for more information.

THURSDAY 30th August

RIDE: HEPBURN LOOPS

Venue: Meet at Celebrations Whitfords
Time: 5:45am– 7:00am
Details: The Hepburn Loops ride is based on laps around a 10km circuit in Hillarys.  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.

See WEBSITE for more information.

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.

FRIDAY 31st August

SWIMMING: CRAIGIE LEISURE CENTRE

Venue: Craigie Leisure Centre – 50m outdoor pool
Time: 10:30am – 11:30am
Cost: $10 or less with Training Card purchased through Register Now or Direct Deposit.  See below for details.
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 1st September

RIDE: Route to be announced, check The Club’s Facebook for updates.

SUNDAY 2nd September

RUN: COASTAL LONG RUN

Venue: Meet at Sorrento Surf Club
Time: 7:00am
Details: Relive the glory of the ‘Surf to Surf’. 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.


Upcoming Events

Tour de Lancelin – 6th October

The Tour de Lancelin will be on Saturday 6th October this year. The event is a Fundraiser for two worthy charities, ‘Fight MND’ and ‘The Fathering Project’. This is a free event, but we encourage people to donate on the day (we recommend $10). We are organising a bus to bring people back at $15 a head (or 3 stamps of your training card) and a trailer for bikes. There is an announcement on the FaceBook page and we encourage you to respond as to whether you will be attending.

Season Opener – 14th October

Mark it in the diaries, information to come!!!

TRAINING CARDS

Training Cards are a quick and easy way to pay for all your training sessions The cost of the 20 x $5 card is $80 a saving of $20.  Cash prices are as listed.  Purchase your card through the link REGISTER NOW or by Direct Deposit into the NCTC Bank Account.  Details are:

BSB: 066166
Account: 10018211
Reference: TC [Surname]

FLYRIDER

25% off the single or multi session packs.   For current 2018/19 NCTC members, contact secretary@northcoasttriclub.org.au for the link and code.   Please note that it may take up to 2 days for a reply.

WEEKLY UPDATE

Written by Zena Coffey 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.