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North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

So why all that effort for a sprint race triathlon? Stephen Holmes gives us a personal account of the journey to compete in the 2018 ITU WORLD TRIATHLON GRAND FINAL. Not Going The Distance is a great read, especially if you have ‘been there, done that’ with the longer distance races. The heart pumping ride of a Sprint or Standard distance race is sometimes overlooked, it takes a different skills set to excel in this category.

North Coast have had a busy week with ‘Welcome Letters’ being distributed (in person if you were lucky enough to catch Fiona Longden at training). There’s also a lot of work going on behind the scenes to make more Club Kit available, especially with InterClubs rapidly approaching. Keep your eyes peeled on the FaceBook Group for posts regarding this in the next week. Finn’s Kiosk has FINALLY opened, so expect Sorrento Surf Club to be a bit busier in the coming weeks, you are bound to bump into a North Coaster most mornings down there. The Fundraising Sausage Sizzle was a huge success and the groups of volunteers who covered the day worked like a well oiled machine pumping out the hotdogs, who said Triathlon wasn’t a team sport?? Thanks to everyone who gave up time to help out, it was much appreciated! Thanks to Kim Whitlock Chandler for coordinating.

Jan Eccles has offered another perspective on the 2018 ITU WORLD TRIATHLON GRAND FINAL, from joking about qualifying, to signing up for two events, to completing the distance. Jan certainly knows how to “Ride The Wave“. A great read, especially for those who dare to dream.

A short week this week, so hang on tight and enjoy the sunshine! Tour de Lancelin is rapidly approaching and bus seats and bike spots are filling up, don’t delay in booking your place back. The Season Opener is around the corner and The Board have a few surprises in store, so mark it in the diaries or you’ll miss out.

MONDAY 24th September

Hip hip hooray for a Public Holiday!

TUESDAY 25th 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 26th 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 27th 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 28th 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 29th September

RIDE: FREO RIVER RIDE

6am start from Sorrento Surf Club.

Two ride options: 54km Freo & return or continue on for full circuit of Freo & River for 84km.

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 30th 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

Tour de Lancelin – 6th October

Season Opener – 14th October

WIT course start – 13th October

TryStars – 26th October – 7th December 2018

Ride The Wave

Written by Zena Coffey on . Posted in Race report

Words By Jan Eccles

The slogan for the ITU 2018 World Triathlon Grand Final Gold Coast was “Ride the Wave” – and ride the wave we did.  The 2017/2018 had been a good season for me, starting in the WIT course, competing in 10 events, training in a club environment, meeting new friends, people with like minded interests. Joking about qualifying for the “worlds”, I hadn’t even heard of this event let alone have it on my radar.  A joke became reality, I had qualified, had nothing to lose, so why not put an application in, I had qualified for sprint and standard so why not apply for both!!  If I was going there for one race, why not do two?  Afterwards I found out not many people do that!. The event was to be in Queensland, and I have family there, so tick that box because I got to go to see my relies at the same time.  So on this wave I went, the training was hard, in the back of my mind were the words that coaches inspired me with “just get the job done, focus, focus, focus, one discipline at a time, enjoy the atmosphere take it all in”. Holy crap I was so nervous, what the hell was I doing, all of the big guns had come to play. All the Nations were here, USA, Canada, Mexico, Great Britain, France, New Zealand, Columbia, Japan, Republic of South Africa, Ireland, Brazil, Netherlands, Norway, Spain, Italy, Russia.

Jan

Myself and hubby arrived late on the Tuesday night, my daughters, grand daughter and Nat Fletcher from WIT group came in on Wednesday – my support group.  Wednesday morning I rode off to sort my bike, the gears were not quite ticking over properly, after the dismantle, flight and reassemble. There were so many classy bikes and riders out and about on the GC roads that morning. Ok flat, flat, flat, one little “technical” side blip, (Resolute on the NCTC coastal morning ride would of made this look tame), that done I felt sooo much better. Bike check, registration, swim familiarity, bike racked, nerves calmer – so I thought. Sprint race day, Thursday middle of the day, cried at the gear drop tent, what the hell was I doing, thank goodness for Nat who was there to support me through that. The swim was declared wet suits allowed.  The gun went off the swim start was on, we were off, OMG the watch said 16 minutes on exit, I could do this, the ride happened the run leg was in front of me and all that training had paid off, I was about to cross that finish line, amazing.

Sue

There was a Celebration of Champions Dinner on Thursday night. What an honour for Sue Scott from our club, to be a recipient of the Rob George Award to honour the technical Officials program contribution to the sport. How fitting as Sue Scott had encouraged me to apply for the worlds and had mentored me from the WIT course earlier in the season. Congratulations Sue.

So with one race down and one to go, I was more relaxed, started to enjoy the event. Noting that I should try and connect with other fellow NCTC participants Stephen Holmes, Rachael Dodds, Sally Pilbeam. WOW on looking up Stephen Holmes’s sprint results he had come 3rd in his age group category males 35-39 (he had represented GBR), his gun time was 1:01:29. An unbelievable time, the overall winner had clocked 57:05, that’s just 3:30 mins short of that!

Sally

On the Saturday conditions remained ideal, and Nat and myself went off to take in the paratriathlon events, just inspirational stuff, and we were cheering Sally Pilbeam, watching her take out second position in the PTS4 Women’s event in a time of 1:14:43!

The weather was beautiful around the 25 degrees mark, there was some talk that Sunday was going to be windy. But those forecasters must have got it wrong. The bike was racked again, I did notice my bike was looking a tad under done next to all those disc wheels. Some serious $$$$$ there in that transition. At 9pm that night pre-event bikes racked, a message comes in via event feed “Important Update! Standard Distance Athletes: due to forecast high winds tomorrow, disc wheels will not be permitted. All athletes with disc wheels will need to bring an alternative tomorrow morning”. The facebook feed was a buzz, not happy campers at all. Then this happened – “to accommodate athletes who were not able to source replacement rear wheels, an additional wave has been created to allow you to borrow a rear wheel or bike from team mates racing in an earlier wave. This new wave will start at 8.44am………”.  The program started at 6.15am.

RACE DAY

The weather was fine, no wind at this stage. My swim start was 8:30am. It was a deep water start.  The countdown was on, the gun went, I started but it wasn’t the swim I had visualised. The 1500m was in a straight line down the broadwater inlet, on an incoming tide, that was the good part, we were swimming with the tide, and it was wetsuits permitted. Suddenly I couldn’t breathe. Panic set in, just keep moving forward were the words of swim coach Janine, which were going through my head, breast stroke was working, so after a confusing swim of breaststroke, free style and I don’t know what, another two wave starts coming over the top of me, I finally pulled up out of the water, to a 34 minute swim leg. I tell you this so you will continue to move forward and never give up!  The wind did come up and we were punching into it on the ride, return circuit 10-20kms, and 30-40kms bike leg, with it increasing. The bike circuit over and the wind was still there for the run, but not as troublesome. I beat the cut off times and stayed out of that sag wagon, I rode the wave to cross the finish line.

The feeling was amazing, the support I received from my family, friends and club was what made it possible.

Dodds

Congratulations to Rachael Dodds who also had a fantastic time participating in the standard distance at the finish line gun 2:13:20, just 9 minutes outside of the winning time of 2:04:06.  NCTC can be proud of its members who participated in the 2018 Worlds.

Not Going The Distance

Written by Zena Coffey on . Posted in Race report

Words by Steve Holmes

Sprint Finish

One year ago I was staring down the barrel of a fully ruptured ACL (anterior cruciate ligament) and medial meniscus tear, through hard work, determination and treatment with Justin (Crest Health) and Kieran (Global Physio Consulting) I got myself into shape to qualify for the World Champs that took place last week on the Gold Coast.

Sadly the last week and a half were tough as I fell ill and was on antibiotics. We also suffered a close family bereavement, which was hard to deal with but we made it to the Gold Coast.

(Pic – Sprint Finish)

So why all that effort for a sprint race triathlon? 

Simple answer, well answers – I have an extremely supportive wife, four children and run a business so time is always of an essence, plus I love the fast paced racing. I’ve completed short distance racing up to the half but time wise, the short stuff wins at the moment. 

To me a sprint race is all or nothing, no room for error, especially when it is draft legal racing. You have to go out hard and then hang on in there. The sprint is where I started back in late 2010/early 2011, I got into the buzz of triathlon and like many suddenly found myself going longer, going further and leaving the short racing for standard distance to long distance triathlon. Why is this the case?? I’m not sure.

So back to the sprint I went, mainly for reasons above but from a work/life balance for us it worked, two hour long rides over 4/5!! Many would be laughing two hour long ride!! My long runs stretched to 12-15km, again so manageable and swimming would be no more than an hour per session, one of which was with Janine at Craigie – I’d highly recommend the squad swim, good fun, knowledgeable coach and you can just get in and get it done.

So to the race, draft legal – it is so exciting and fun. Sadly here in WA you have to have a license and then race open but personally there is no point to this as by the time I got out the water the group would be well away and working together. So my second draft legal race was to be at the ITU World Champs – the all important swim had to be done so let’s fast forward to the race day;

RACE DAY

Thursday morning, my race was at 12:50, I woke up just after 5. I tried to stay as calm as I could but that wasn’t really happening, I was a bag of nerves. I wasn’t sure why I was so nervous, I had no expectations of a finishing position. To be honest I just didn’t want to look out of place.

I watched the earlier waves going off, it looked like a mad race to the first buoy of the swim. We were marshalled up to a holding pen and after 10 to 15 minutes we were ushered down to the start line. There was lots of hustling and pushing and we hadn’t even started. The siren went and we were away. Because of my height, or lack of I started in knee depth water and just started sprinting as hard as I could trying to get some clear water in front. This wasn’t happening and there were arms and legs everywhere!! After around 50-100m I had a huge hand grab the back of my wettie, arm over my back and pulling me down under the water and finishing off with a clump to the back of my head!! I thought to myself stay relaxed, it’s going to be hard just do the best you can. I got round the first buoy and thankfully found some water to swim in away from trouble.

Swim Exit

I got out the water not knowing where I was other than on my own and got onto the bike as quick as I could, I started pedalling watching behind me and waited for them to catch me up. I started working with two Aussies and a Mexican in our group and we took turns all the way around the course until around 3/4 km’s to go when a large group caught us. I have never had such a frantic dismount getting off the bike and running into transition. There must have been about 10 or so of us all trying to get to the front. It was exhilarating.

I got the bike back and started running, out of transition a large group of us left at the same time, a big Aussie just absolutely took off and still not sure what position I was in, it was head down and run!! Screams of go Stephen, come on Stephen and cow bells sounding was just what I needed.

The run was two laps, on the way back on my first lap, Louise (an old uni friend racing the standard for GP) told me I was 60m off the podium, I couldn’t believe it. I turned and headed out for the second lap into the headwind and thought ‘wow I must be top ten’. The second lap was hard, I caught eye of one of the Aussie’s in front of me from the bike that we cycled with and in the home straight just absolutely went for it, pipping him on the line. I was ecstatic, top 10 I thought. I was so happy, I was hi-fiving George, cuddling Emma and the kids. Emma screamed to me – you came third, you came third!! I couldn’t believe it. I thought no way, let’s just wait for the results to be finalised. I checked, double checked and asked officials – 3rd it was!!!

We waited around for the medal ceremony and it was fantastic, an incredible, surreal experience that was beyond our wildest dreams!! We just could not believe it. Without the support of Emma and the kids, none of this would have been possible. I am so made up. 

Podium

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.

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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…”

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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;

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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

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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