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

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

This Weekend at NCTC

Written by David Martin on . Posted in News

Saturday ride this weekend is Whiteman Park and Gnangara Rd – this is a new ride profile trying to avoid the massive amounts of road works that are happening on most of our ride locations at the moment. There are some issues along Gnangara Rd but we will ensure that we take care in these areas and the ride should be great total 60km see https://connect.garmin.com/modern/course/20499942.

We have scheduled the next 5 weeks of club rides which are all shown in the Calendar on the website. These rides are designed to build us up to the excellent Lancelin ride that is set for the 6th Oct, so dust off the bike and get out there to build your endurance for the iconic Club Scones ride to Lancelin (did I mentioned the scones and pub lunch).

Planned Schedule:
1st – Whiteman & Gnangara (60km)
8th – Power Station TT (80km)
15th – Yanchep/Two Rocks (60km – 112km)
22nd – Guildford Hills (75km)
29th – Freo & River (50km/90km)
6th Oct – Lancelin (135km)

Couple this with the clubs Long Run on Sunday. This run is scheduled for 7:30AM (not 7AM), this week the plan is to run to Scarborough and back or if you want a little less, then of course you can turn around at any point. Our host Rob Hall will be bringing down lollies and water that were not used for the Surf to Surf event so the aid stations are covered, the course if covered all you need to do is be there at SSLSC at 7:30AM on Sunday. We hope to see a good number of you down for this great weekly run event.

So do not wonder what you missed, get out there and be a part of your club this weekend, see you out there!

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.

Underground Surf to Surf Maps & Information

Written by David Martin on . Posted in News

39017832_1772891889497200_5648870815970623488_nIn 2018 the club added the Underground Surf to Surf run event to coincide with the annual City to Surf and offer our club members an alternate run event. There are three distances offered 4, 12 & 21km starting and ending at the Sorrecto SLSC.

The event starts at 7:30am and all runners will head south. With the 4km runners turning at Watermans and the 12 & 21km runners turning at South Trigg. The 21 km runners will head north from the SSLSC for an additional 4.5kms north to just past the Whitfords round about. See the Course Maps below.

Water/Aid Stations

There are plenty of water stations along this section of the coast and it is expected that these should suffice. As this is not a race event please accept that there may be a few fellow runners partaking of the water.

SSLSC Start/Finish point

South of SSLSC (4, 12 & 21km):

MAAC Club (south side), Watermans Beach lookout (north side), (there are two more in here I will find them), North Trigg toilet block, South Trigg car park turn around point

North of SSLSC (21km):

Whitfords Nodes toilet block, Whitfords Nodes car park, Pinnaroo dog beach, Pinnaroo Point toilet block, Whitfords Ave toilet block

Course Maps

4km Event

Heading south from SSLSC runners will travel 2km to the turn around point at the Watermans Beach lookout.

4km turn point shown in the map below in redus2s 4km turn

Garmin connect course – click on name to open full view

12km Event

Heading south from SSLSC runners will travel 6km to the turn around point at the South Trigg Beach car park (just before the left hand bend up the hill).

12km turn point shown in the map below in redus2s 12km turn

Garmin connect course – click on name to open full view

21km Event

Heading south from SSLSC runners will travel 6km to the turn around point (same as the 12km course) at the South Trigg Beach car park (just before the left hand bend up the hill). Once back to the Surf Club take the roadway path north and travel north past the club to the northern turn around point at the Whitfords road side path just past the Whitfords round about 20 m past the toilet block.

21/12km southern turn point shown in the map below in redus2s 12km turn

21km northern turn point shown in the map below in redus2s 21km north turn

Garmin connect course – click on name to open full view