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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.

North Coast News Update

Written by Zena Coffey on . Posted in News

All systems are go! We have lots of athletes competing in events locally and overseas. Busselton Jetty Swim and Running festival a couple of weeks ago, Bunbury Classic OD race last weekend along with the Lancelin Triathlon and Geelong on the East Coast. Some great results and word on the street is that the Bunbury OD is the ‘one’ to do next year, congratulations to Bunbury Triathlon Club for putting on a fantastic event. Hopefully we can get our attendance numbers up for 2020. A big shout out to all members doing the Rottnest Channel Swim next weekend, fingers crossed for calm conditions!

Congratulations to our resident super star Rahul who in his Dad Jay’s words…”beat the entire international field of 1,073 competitors to take out the overall Aquathlon title at the Singapore MetaSprint Series. Rahul completed the course comprising a 750m swim and 5km run in 28 minutes and 52 seconds, taking out the title by 27 seconds over Oliver Rios Trot of the UK and Benoit Besnier of France.” It doesn’t seem so bad now getting flogged by Rahul every Aquathlon at Sorrento Beach, right?MetaSprint-Aquathlon-2019-855

Photo credit; Singapore MetaSprint Series

Brick Session

We have some new developments in the training sessions at North Coast. Brad Hosking is offering a FREE Brick Session once a week for members. For the first two weeks it will be Thursday 21 and 28, the following weeks it will move to Tuesdays starting from 5 March. Majority of sessions will be at Sorrento Surf Club, the first session however will be from the car park on the Western side of the Craigie Leisure centre. We encourage members to take advantage of this coached session. In Brad’s words “The session is 90min long and will commence at 5.20am SHARP. It is what I call a ‘Multi Brick’, so it incorporates both an ERGO bike session and running.”

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.

Saturday Club Rides

In an effort to facilitate people’s training programs, we have updated the calendar to give everyone as much notice of the Club Ride route for each Saturday. For the next three weeks it will be as follows;

23 February

Freo and Swan River ride.
Distance for Freo return is around 50km or 90km for complete ride.

2 March

Yanchep/Two Rocks.
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.

9 March

Power Station TT.
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.

As with all Club Sessions, the more the merrier. Coffee is always after, a great chance to catch up with members and to meet new ones.

Trystar_insta_2019

TryStars Training Block

Due to lots of interest and feedback, we are planning another block of Trystars training, kicking off on Friday 8th March from 4.30-5.30pm for 6 weeks. This block will be a 6-week training program for children aged 6-15 split in two training groups: Trystars (6-11) and Juniors (11-15).

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.

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: 6:00am
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.

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.

Freo and Swan River ride.

Venue: Sorrento Surf Club
Time: 6am

Ride is Freo and Swan River ride.  We will ride as a group and you can choose to only do Freo or the complete ride around the Swan River, distance for Freo return is around 50km or 90km for complete ride.

North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

Massive THANK YOU to James Knipe and all the volunteers that made the Club Series Aquathlon a success on Friday night. We had 56 athletes braving the windy conditions with Rahul Jegatheva (North Coast) placing 1st overall and Rhianna Hepburn (UWA) placing 1st Female across the line. For the full list of results click here Thanks again to our Race Director David Martin for ensuring all athletes had a safe and enjoyable race. We had a large number of Spot Prize donations on the night including a generous 4 x entries for the Waterman’s to the Wall swim from SSLSC. It was a great night and once again not achievable without the support from Club members who volunteered their time.

Congratulations to our three athletes who competed over the weekend in the Ironman 70.3 event in Dubai. Alex Kraan, Mike Bosch and Mahesh had superb races with a few PBs and a podium for Alex. Thanks Tejal Mawjee for keeping us updated and posting photos and videos on the FaceBook Group Page. Looked like an amazing event!

Dubai

In other news we had a number of our members take on the ‘Swim Run’ event in Two Rocks on Sunday, the conditions weren’t perfect but by all accounts but it was a fun race and proving to be very popular.

This weekend is the Busselton Jetty Swim, a lot of members will be heading down Friday, stay safe on the roads and let’s hope the weather Gods are kind! The long range forecast is looking pretty good. We’ll endeavour to get the Club flags down so that we have a meeting spot on the morning, more updates on Facebook.

On behalf of the Club we wish Alan Hartley a speedy and full recovery, we’ll see you soon Alan.

Swim Training Sessions

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.

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: 6:00am ****time change****
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.

Saturday Ride; Club Ride Yanchep/Two Rocks

Venue: Sorrento Surf Club
Time: 6am

The Yanchep/Two Rocks ride is the clubs regular Saturday ride and can be made any length you wish as it is an out and back course. 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.

Click here for more information on route.

The Club Event Series Aquathlon 2019

Written by Zena Coffey on . Posted in News

Aquathlon_CS_Landscape

North Coast Tri Club presents – The Club Event Series Aquathlon 2019.

600m Ocean Swim followed by a 4km run

Friday 1st February, 5.30pm
Sorrento Surf Lifesaving Club, Sorrento Beach
Come join us for a sundowner Friday evening race, a relaxed and friendly atmosphere to finish up the week. Hamburgers and drinks available after the race (including a licensed bar).

Great chance to boost Club points tally and be in the running for some awesome spot prizes. Trophies up for grabs are “Highest Representation by Club” and “Middle of the Pack”, there is also podium places for 1st, 2nd and 3rd Male and Female.

Follow the link to register…
https://www.registernow.com.au/secure/Register.aspx?E=33010

Hope to see you there!

North Coast News Update

Written by Zena Coffey on . Posted in News

Well done to all our competitors who got up early on Saturday morning to hit it out at the Australia Day Tri. Wishing Alan Hartley a speedy recovery after his crash off the bike, rest up and we’ll see you back soon. Also to the members who took on the Sorrento Open Water Series Swim, a few are getting the mileage up for the Rottnest Channel Swim so hope you enjoyed the challenge. The Busselton Jetty Swim and Run festival are in a couple of weeks time, look forward to seeing many of you down there, we’ll have the flags set up on the grass area for a meeting point before the swim.

Club Series Aquathlon Friday, 1st February

Aquathlon_CS_Landscape

Venue: Sorrento Surf Lifesaving Club
Time: 5.30pm registration

This is our Club ‘Blue Ribbon’ event for the season. For those that are new to the Club, the Club Series Aquathlon is where we actively invite other Clubs to come down and participate in the race. What’s up for grabs? Trophies and 1st, 2nd and 3rd podiums, spot prizes, waves and the odd stinger. Our opportunity to showcase our Club and welcome the rest of the triathlon community to our turf. We highly recommend you either participate, volunteer or come down and cheer the competitors on. Hope to see as many of you down there as possible. If anyone would like to donate a spot prize, we can provide a plug on the night for your business etc, any offers would be greatly appreciated please contact secretary@northcoasttriclub.org.au

Swim Training Sessions

Monday Swim Session

*****No swim 28th January due to public holiday closure, will resume next week*****

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.

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.

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: 6:00am ****time change****
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

Saturday Ride; Club Ride

Venue: Guildford Train 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.

Happy Birthday North Coast!

Written by Zena Coffey on . Posted in News

Well done to all who competed in the Oceanic Olympic Distance race this Sunday, the conditions made it a tough fight by all accounts. Big thanks to the volunteers at the Sausage Sizzle on Saturday, thank you for giving up your time at such short notice. Big thank you to Kim for organising.

This week we celebrate 25 years of existence as a Club. It all became official around a table at Craigie Leisure Centre 25 years ago this Saturday. We’ve seen some amazing people pass through the Club over the years, some terrific athletes, dedicated volunteers and generations of families. As we commemorate this milestone we look forward to continuing the family friendly, inclusive atmosphere that has contributed to the Club’s success. To those who are fairly new to the Club, we encourage you to get involved, get active and be part of this great community!

Sooooo on that note! We have a few throw-back twists to this week’s schedule…..

25th Anniversary Aquathlon Round 7

Aquathlon_R7

Venue: Sorrento Surf Lifesaving Club
Time: 5.30pm for a 5.45pm start

For those who missed out on Round 6 it was fun and a bit different to the usual format, this Friday will follow suit, some similar mix-ups to follow the original course from way back when! Lots of fun, so come on down.

25th Anniversary Special Ride – Saturday

The Club Cycle on Saturday morning is going to be a North Coast ‘original’, the route was/is called the “Pinjar Road” Route.

Venue: Meet at Dome Kingsley
Time: 6.30am

The route is approximately 53km and will head North and loop to finish back at the coffee shop. Drag out some old or new Club kit to mark the occasion. For more details on the course map click here.

25th Anniversary Party – Saturday Night 6.30pm AQWA

Yikes! It’s finally here!! Lots of fun to be had, if you left it to the last minute to buy your tickets there are some still available. It’s going to be a great evening and we look forward to seeing you there. Buy tickets here.

Swim Training Sessions

Monday New Swim Session!

Craigie 50m pool 7pm – 8pm. We had a group of 10 for the first session last week, good mix of ability and great tempo set from Sue Scott. Hope to see more down there this Monday, utilising this new time slot. (Note: This session replaces the indoor Wednesday night session).

Wednesday Night.

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.

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; Joondalup Loop

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

This is one of the regular Thursday morning club rides departing Celebrations Bottle-shop at Whitfords Shopping Centre. As with most rides we use regular regrouping points to ensure riders stick together. The Joondalup Loop rides are classified as recovery rides and are conducted at an easy to moderate pace. For course details click here note the starting time will be 5.45am NOT 6am.

Saturday Ride; Novice and Junior

Venue: Meet at Sorrento Surf Club, North side.
Time: 6.30am

North Coast Tri Club are offering a new ride for this Saturday. If you are new to road cycling or you have a young gun ready to step it up, this could be of interest. Your ride leader is Kevin Chua, a qualified cycling and triathlon coach. Meet for 6.30am at the Northern side of the Sorrento Surf Club for a 30km spin, average pace set at 25kph.

Saturday Ride; Club Ride

See above for details.

North Coast Tri Club News – January 2019

Written by Zena Coffey on . Posted in News

Welcome back from what we hope was a nice little holiday break! It’s full steam ahead with events popping up every weekend. Congrats to all our members who competed in the Exceed Super Sprint Series, special mention to Dianna Broadhurst who achieved a first place clean sweep, winning all three events in her category. Also we had a fantastic turn out for the Coastal Quest Sprint race, lots of red on our home turf and great Club support.

We have a crazy amount of activity coming up so please stay tuned, we endeavour to reach as many of you as possible, for regular updates log on to our Facebook page and member’s Group. We also have an active Instagram account @northcoasttriclub that gives you a snap of what members are up to or what training sessions are going on.

Bill Whalley’s OWS sessions on Friday have been hugely popular, catering for all levels of ability…don’t be shy in coming down and joining in. There have been a few queries about whether non-members are welcome, this is an exclusive session we are offering for members only (one of the perks of being part of our great club!).

Training is back!

All sessions are back on from this Monday 7 January! Let’s get rid of those pudding bellies! January at a glance…

january-2019-calendar-e

7 January – Pool Swim Training Sessions

Exciting New Swim Session starting Monday!

Craigie 50m pool 7pm – 8pm. 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 from the 21st with Sue Scott filling in on the 7th and 14th. Start your week with a technique focus to see how your swim can improve!
(Note: This session replaces the indoor Wednesday night session).

Wednesday Night

Craigie 50m pool 6.30pm – 7.30pm. Outdoor swim with Janine Kaye will be continuing as a tempo session, focussed on pace awareness and building speed and endurance. Tempo trainers (beepers) are utilised but are optional!
All swim sessions are $10 or less with a Training Card plus pool entry.

12 January – Whitfords Bunnings BBQ Fundraiser

The Club is looking for volunteers to help with a Whitfords Bunnings “Sausage Sizzle” on the 12th of January. Please contact Kim Whitlock Chandler at juniors@northcoasttriclub.org.au this is a general fundraiser for the Club with some of the money raised going towards 25th Anniversary celebrations, any all help would be much appreciated, a roster will be posted on the Facebook Group Page or contact Kim directly.

We also have a jar at Grill’d Hillarys for the month of January, so if you are down there having a burger make sure you drop your bottle tops in the jar! AND of course encourage family and friends to do so too.

19 January – 25th Anniversary Cocktail Party

This is a last call-out for people to purchase tickets to the Anniversary Party on the 19th of January. So what do you get for $80?

  • Complimentary Drinks for the first hour
  • A pass into AQWA to enjoy the exhibits and come face to face with the sharks and stingers we all fear (valued at $30)
  • Grazing tables and hot platters served during the night (we’ve requested more than less because we are triathletes and ALWAYS carb loading) Cash bar available
  • A little delving into the past, a brief history of the Club, triathlon in WA and early Ironman experiences
  • Spectacular sunset from the deck
  • DJ and dance floor  till 11.30pm
  • Door prizes

Seriously good value! And best of all we get to dress up and have some fun outside the training/event circus. To buy your tickets click here

1 February Club Event Series Aquathlon

Aquathlon_CS_Landscape

Calling for volunteers! NCTC will be hosting the Interclub Aquathlon on 1st February and we need volunteers to help with event set-up, registration, marshalling, scoring/timing and BBQ. Please contact James Knipe via Facebook or by email to events@northcoasttriclub.org.au if you can help out. We need as many volunteers as possible to make this event a success.

IMWA Busselton Race Review – Lisa Hitchcock

Written by Lisa Hitchcock

I never thought in my wildest dreams that I would not only win my age group but also qualify for Kona.  It has been a very surreal experience and it is still really sinking in that next October I will be standing on the start line of the holy grail of triathlon.   Kona was never really on my radar, until I came 3rd at Ironman New Zealand back in March where I missed out by one position, as there were only 2 x slots for Kona.  With that result being so close and yet so far, it certainly put the fire in the belly and gave me a bit of belief that maybe I might be capable of qualifying. 

The “Road to Kona” little did I know it then, really started two years ago when I changed coaches and starting training with our own NCTC endurance coach Brad Hosking and the awesome T6D squad aka the Turtles!.  The structured programme, support and experience Brad provides has really been beneficial to me and his methods have produced results I never thought capable of achieving.

Lisa_H_IMWA

T6D squad on our last long ride at Deep water point

Onto the race day and it is a long day for everything to go right and fortunately for me I had one of those good days, where it did. I felt well prepared, was injury free and in the right head space to have a good event.  I was so nervous at the swim start, my hands were shaking and I could hardly put my goggles on.  Once we started swimming I got into a nice rhythm and this resulted in a 4 min PB swim for me.  I was fifth out of the water in AG at this stage

Lisa_H_IMWA_2

As tempting as it was to “smash the bike”, I stuck to my pacing strategy and kept to my power numbers to ensure I had good running legs off the bike.  I was also lucky not to get a puncture as I seemed to hit every pothole on the bike course and nearly crashed into a barrier at one stage.  I finished the 180 km with a 3 min PB and was now in 1st position in AG by 15 mins.  

I started the run feeling good and the legs did not feel trashed from the bike.  The adrenaline and excitement of being in front with a good buffer at the start of run really kept me going.  I knew I just had to keep it steady and try and hold my targeted running pace for as long as possible and see what happens to the chasers behind me.   At the 28 km mark the inevitable fatigue started to set in and my pace was dropping, so I decided to then start walking the aid stations and hit the coke for the last lap.  Thankfully the Ladies chasing me were slowing too and the gap never really changed from 15 mins.

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Running down the red carpet was up there with one of the best days of my life, being able to slow down and really enjoy and soak in the moment with lots of hugs and high fives! 

11 hr 05 mins ended up being a 30 min PB from Taupo IM and a huge 50 min PB on this course from two years ago.

Huge shout out to Fiona Longden and the “Wallys” for best on ground support by any triathlon club.  You guys rocked!!  You kept our spirits high with all your cheers on the day.

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Special mention and thank you to Mike Bosch for being a fantastic mentor, running coach and getting me into the right headspace for this event.  Boschies running interval sessions on Thursday night are not to be missed!

Last but not least I can’t thank Brad enough for coaching me and I give credit to him for my successful day,  achieving a lifetime goal and making a dream become reality  in qualifying for Kona. 

 Bring it On!

Lisa_H_IMWA_5

25 Year Anniversary Party

Written by Zena Coffey on . Posted in News

Hi Folks!

Happy New Year!!

We are quickly approaching our BIG event of the season the 25 Year Anniversary Cocktail Party! We are looking to finalise numbers by the 7th January. If you are planning to come and haven’t already bought tickets please do so ASAP! This cocktail event is $80 per head and includes drinks on arrival from 6.30-7.30, access to the AQWA exhibits, delicious food throughout the evening and a DJ to keep the night rolling. We have also lined up a list of special guests to help us reminisce and celebrate the Club’s past years. Click here to purchase your ticket. Hope to see you there!

25 Years Event Ad