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

 

Quick News Update!

Written by Zena Coffey on . Posted in News

Well done to the 40 North Coasters that raced yesterday at the Coastal Quest. Once again winning hands down the cheering competition. BIG thank you to our amazing volunteers for putting up the tent and packing it away again and our aid station helpers Nick Thomas, Peter Bayndrian, Debra Kirkham, Anna Woodhouse, Emma Conway and Fiona Longden…and anyone else who lent a hand. Much appreciated.

It’s great to see so much member support for the club at such a busy time of year. Next weekend is the last of the Exceed Super Sprint Series, wrapping up a great set of races at Champion Lakes. To find out more click here

Christmas Aquathlon This Friday

But before we get ahead of ourselves! This Friday is our Annual Christmas Aquathlon. We have a guest Race Director and with that some “Christmas Cheer” injected into the proceedings. Expect a few race surprises that will make you go “crackers”….hint hint.

 

Yes! And did we mention FREE Pizza??? Bring the family and let’s get the festive party started. Looks like perfect conditions too.

Christmas Aquathlon

25 Year Anniversary Party

On the 19th of January, the Club is putting on a party at AQWA to celebrate our big 25th year. We really need members to get behind us and get the word out to past members and people that might be interested in attending. The more the merrier and the more to celebrate. We are encouraging everyone to purchase tickets before 12PM on Friday the 21st of December by offering a free entry to the “Snorkel with the Sharks” raffle drawn at the Christmas Aquathlon (this Friday). This prize was kindly donated by AQWA. So another reason to head down to the Aquathlon of Friday right??

Tickets are $80 per person, click here to purchase!

25 Years Event Ad2

Boxing Day Ride

As is the tradition, there will be a group of North Coasters heading out for a Boxing Day ride from the Sorrento Surf Club at 8am. Traditionally this is an opportunity to grab your bike relics from the shed and leave the lightweights behind. A cruisey spin down the coast and everyone is invited to join. We will follow up with a BBQ, details to come!

Training over the festive week

Formal training sessions will be grinding to halt at the end of the week. Please self-organise until the week starting 7th of January. Stay safe out there and enjoy.

december-2018-NCTC-e

25th Anniversary Party

Written by Zena Coffey on . Posted in News

25 Years Event Ad2

If you haven’t already purchased tickets to the 25th Anniversary Party at AQWA, here’s something to get you in the mood! Purchase before 12pm, 21st December and receive a free entry to the “Snorkel with the Sharks” raffle drawn at the Christmas Aquathlon (this Friday). This prize was kindly donated by AQWA.

We’ve planned an entertaining night with complimentary drinks on arrival, food throughout the evening, entry to all the exhibits, a few guest speakers and blasts from the past and a DJ is booked to finish the night on the dance floor.

$80 per person. Tickets are limited so please don’t delay! To purchase a ticket for the party click here

Mandurah Interclubs 2018

Written by Zena Coffey on . Posted in Race report

Words by Bill Lakic

Mandurah Interclubs, what a fun race! The vibe as soon as I turned up was one of friendly welcome, a relaxed occasion where the different clubs could meet and celebrate our sport. So many friends, so many people I knew, all of whom responded to the word ‘mate’. Names really are so overrated.

The race briefing was excellent, the head honcho from the Mandurah Tri Club gave a warm welcome and a race overview and I did my level best to appear that I was listening. Then a chap from overseas, possibly on exchange from a Bulgarian triathlon club, started speaking and addressing the crowd in his own language. Most of us politely nodded, feigned genuine interest and even laughed when indicated with only a couple seconds of delay. I’ve always believed that taking sincere interest in other people works best when you fake it.

Anyways, so now I’m standing in the water, making minor adjustments to the local thermal profile of the Indian Ocean, and I look at all the people who are lining up in the first wave and realise how precious, dedicated and good hearted they are, and I pray for them, I give my strongest wishes, that when the gun goes that as they sprint out, at least one person will splatter face first and hopefully take down a dozen people with them so that when this happens to me, I won’t look like such a twit.

Interclubs2

An inspirational race briefing

But unfortunately, it didn’t happen to any of them, and my dainty entrance saved it from happening to me. Soon, however, in the swim I realised that something was wrong, very wrong. No one was bashing me, grabbing me, drowning me or locking me in a rear naked choke. In fact, everyone seemed polite and considerate, which for a triathlon swim made me contemplate whether I had been beamed into a parallel universe or something. I vaguely recall the Bulgarian chap mumbling something about turning at various coloured buoys, but my motto of ‘when in doubt follow the crowd and if you stuff up blame someone else’ worked perfectly.

The bike route was a two lap affair, and luckily a plethora of turns saved everyone from settling into a rhythm and getting bored. I of course was just getting over an illness so mainly cruised along rather than raced, and devoted quite some mental energy working out how long I could use that excuse for. The twisty windy stuff was actually good fun, and armed with a sack full of excuses that cushioned me from the fact that I was being repeatedly passed, I was really enjoying zooming around the Mandurah foreshore. Then some bloke on a road bike, who was young and obnoxiously fit and filming with a GoPro in one hand, zoomed past, wished me well and shot off to the horizon. Mmm, gotta work on that fitness stuff!

Interclubs1

Unlike Bill, this North Coaster goes fast

The run course was delish! Except for the oxygen debt, stitches and lungs hanging out of my mouth, it was lovely. The course vibe was sweet. Although everyone seemed intent, focused and in the zone, the general feeling was one of mateship, friendliness and a unity in sharing an experience. So many from so many clubs said hi or go North Coaster, stuff like that. Due to my aerobic shortcomings, I chose an economical response, a thumb raised about one centimetre in reply, it was all I could manage and seemed to do the job. Finish line! Party starts, so does the yackety yack. However, the tummy beckons to a more desirable place. The barby! This is the real reason why I do this race. So I walked up to the members only section of the North Coast barby, grab a roll and was assailed by a question that stunned me. ‘Would you like bacon and egg or vegetarian?’ The universe seemed to stop, my reeling mind processed, my reply shot out. ‘Do I look like a Goddamn Communist? Get me them bacon and egg, and I’ll only take that vegetarian stuff if it has meat inside!’  The boys postured back, crossed their arms and gave me that sly look with the slow head nod, I knew I’d gotten their respect. Ok, they then started laughing hysterically at me, but for that brief moment I knew I was the man! Nice burger too.

Interclubs3

Look everyone, I caught a Ninja!

The main feeling I took away from that race was how fun it was, how friendly all the clubs were and a renewed feeling of why I love this sport. I, and I dare say everyone who was there, congratulate the Mandurah Triathlon Club for organising and hosting a great event. See you there next year.

Peace! ✌️

All photos courtesy of Focused Ninja Photography

North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

What a weekend down in Busselton! Amazing performances, tough physical and mental battles, glorious victories, and unfortunately also some disappointments. Ironman Western Australia had it all again. And not only our athletes made this an unforgettable day, but also all you fantastic NCTC supporters in the Wally alley and all over the rest of the course! The tri community definitely saw North Coast at its best this weekend. So a massive thank you to all the athletes, supporters, and volunteers for bringing the NCTC vibe down south!

While it’s impossible to highlight everyone’s performance over the weekend, we’d like to give a quick mention to two special finishers. Lisa Hitchcock for winning her age-group and seeing a Kona dream become reality. And Blake Kappler for coming 7th in a stacked pro field in his home race. We look forward hearing everyone’s race report over a swim, run, bbq, and a drink this Friday at the aquathlon!

Sundowner Aquathlon Round 4

Friday 7 December we will be holding Round 4 of the Aquathlon Series. We have Dylan Yarwood taking the reigns as race director while David Martin is away. Registration starts at 5.30pm at Sorrento Surf Lifesaving Club, Council works are taking place at the beach, but this won’t effect the event. It would be great to see some of our Ironman members come down and catch up, relive the weekends highlights, we also have some spot prizes to give away. Grab yourself a burger and watch the sun go down.

8th December SUNSMART Kids Triathlon

The SunSmart Kids Triathlon Series is a club event series aimed just at kids who love Triathlon or who are trying it for the first time! The NORTH COAST TRI CLUB Sunsmart Junior Triathlon is taking place on Saturday 8th December  at 3pm, at Craigie Leisure centre. The event is held in the pool and the closed service roads behind the centre.

The event will be fun and informal, and each participant receives a medal, swim cap, and special TWA gift just for participating.

Individual Event
There are different distances for each age group and they are as follows:
6-9 years. 50m swim. 3km cycle. 500m run
10-11 years. 100m swim. 3km cycle. 1km run
12-15 years. 200m swim. 6km cycle. 2km run

Registration for the individual event can be found here : https://www.registernow.com.au/secure/PersonalDetails.aspx

Team Event – you can sign up for this on the day
Get your mates, brothers or sisters together for a Fun Team Event. It can be two or three people of any age between 6-15, all girls, all boys or mixed. You can do both the individual, and then join in the teams event. Please make sure that you are capable of doing the distance in the leg you chose.

It is a set distance of: 100m Swim 4km Cycle 1km Run

On The Day
Registration commences at 2.30pm. You will need to apply sunscreen before you start and make sure you have a bottle with cold water. For the swim you will need bathers, swim cap, goggles, and towel for drying off. For the bike you will need your bike, a helmet, running shoes / socks and a t-shirt or singlet. For the run, a hat/cap.

Christmas Training Sessions

Junior swimming will continue up to and including the 10th December and then break for the school holidays. Expected start date next year is 11th Feb (tbc).

The week of the 17th- 21st is the final week of coached swim & run sessions for NCTC for the year with coached sessions to return starting the week of the 7th January 2019.

We have some changes to the swimming training times and venues, this will be commencing in the new year. Information shortly.

25 Years Celebration Party!

The North Coast Tri Club cordially invite you to our 25th Anniversary Party. The event will be held at AQWA, 91 Southside Drive, Hillarys on the 19th of January. The event begins at 6.30pm with complimentary drinks under the sea. Formal proceedings will begin from 7.30pm. This is a cocktail party with grazing tables and platters provided throughout the evening and a cash bar for additional drinks. There will be a DJ later in the evening concluding at 11.30pm. The cost per person for the evening is $80. This is an 18+ event and there are limited tickets available, so please don’t delay in purchasing your ticket. We look forward to seeing you there.

To purchase tickets register here

Special Offer!

Blue_smooth
NCTC Aquathlon sponsor Blu_smooth has a special member discount of AUD 100 off all wetsuits, and 20% off accessories until 1 December 2018.

Blu_smooth offers three different wetsuits all containing the best available neoprene Yamamoto, Super Composite Skin and their low cut friction free neck. The top of the range MK2.Zero– Open Water Wetsuit($699.00) contains Yamamoto #41, the MK2 – Open Water Wetsuit ($499.00) is made of Yamamoto #39, and the MK1 – Open Water Wetsuit ($399.00) Yamamoto #38.

For more information on the wetsuits and sizing, or to have a look at the accessories please have a look at the Blu_smooth website: https://www.blusmooth.com.au/. For any questions or to place an order using this discount please contact  customercare@blusmooth.com.au or Vincent on  0417 92 55 77.

Soko & Co
NCTC Aquathlon Sponsor “Soko & Co” are offering a special 10% discount for members. Go in and say hello at Whitfords (opposite Telstra) or Karrinyup (opposite DJs).
IMG_3532

Trying something different….

We have compiled all the training and up-coming events into a calendar for December. We will be running the next newsletter in January so stay tuned! If we don’t see you around the club before Christmas, the North Coast Tri Club Board would like to wish you and your family a very Merry Christmas and a fun filled New Year!

december-2018-NCTC-e

North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

What a weekend! Interclubs was fantastic as always. Lots of club banter and catching up with old friends. Congratulations to Exceed and Fremantle who took away this year’s trophies. We had 37 athletes competing in a field of 280, next year we’d like to make it more and give it a real good go to grab one of those trophies. BIG thank you to our team of volunteers, you were fantastic and fed the masses beautifully! Once again, these events are made great by the participation and volunteering of Club members, if you haven’t put your name down for an event this season, we’d love you to consider. Thanks also for the last minute sign-ups from out WIT ladies, we knew you wouldn’t regret it, you all did fantastic! Hope to see you at many more events.

TAPER! TAPER! TAPER!

All our hardworking long distance athletes will be spending their week mentally preparing themselves for next weekend. Final spins, jogs and swims and lots of food. Big shout-out to our first timers, whether it’s the full or half, some inspirational words to get you through the week…

“I am building a fire, and everyday I train, I add more fuel. At just the right moment, I light the match.”

Go and burn the house down guys! We’ll be there cheering you across the start and finish line. Special shout-out to our Club President Milou, who had to shelve her debut at 70.3 last season due to injury, she’s looking strong and focused to do great things this weekend. Watch out Busselton the North is coming!

Novice/Junior Rides Commencing Saturday 1st December

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.

8th December SUNSMART Kids Triathlon

The SunSmart Kids Triathlon Series is a club event series aimed just at kids who love Triathlon or who are trying it for the first time! The NORTH COAST TRI CLUB Sunsmart Junior Triathlon is taking place on Saturday 8th December  at 3pm, at Craigie Leisure centre. The event is held in the pool and the closed service roads behind the centre.

The event will be fun and informal, and each participant receives a medal, swim cap, and special TWA gift just for participating.

Individual Event
There are different distances for each age group and they are as follows:
6-9 years. 50m swim. 3km cycle. 500m run
10-11 years. 100m swim. 3km cycle. 1km run
12-15 years. 200m swim. 6km cycle. 2km run

Registration for the individual event can be found here : https://www.registernow.com.au/secure/PersonalDetails.aspx

Team Event – you can sign up for this on the day
Get your mates, brothers or sisters together for a Fun Team Event. It can be two or three people of any age between 6-15, all girls, all boys or mixed. You can do both the individual, and then join in the teams event. Please make sure that you are capable of doing the distance in the leg you chose.

It is a set distance of: 100m Swim 4km Cycle 1km Run

On The Day
Registration commences at 2.30pm. You will need to apply sunscreen before you start and make sure you have a bottle with cold water. For the swim you will need bathers, swim cap, goggles, and towel for drying off. For the bike you will need your bike, a helmet, running shoes / socks and a t-shirt or singlet. For the run, a hat/cap.

Christmas Training Sessions

Monday 26th November is the final 7-8pm swim at Arena. It will be a taper swim for anyone racing or a normal session for others.

Junior swimming will continue up to and including the 10th December and then break for the school holidays. Expected start date next year is 11th Feb (tbc).

The week of the 17th- 21st is the final week of coached swim & run sessions for NCTC for the year with coached sessions to return starting the week of the 7th January 2019.

We have some changes to the swimming training times and venues, this will be commencing in the new year. Information shortly.

25 Years Celebration Party!

The North Coast Tri Club cordially invite you to our 25th Anniversary Party. The event will be held at AQWA, 91 Southside Drive, Hillarys on the 19th of January. The event begins at 6.30pm with complimentary drinks under the sea. Formal proceedings will begin from 7.30pm. This is a cocktail party with grazing tables and platters provided throughout the evening and a cash bar for additional drinks. There will be a DJ later in the evening concluding at 11.30pm. The cost per person for the evening is $80. This is an 18+ event and there are limited tickets available, so please don’t delay in purchasing your ticket. We look forward to seeing you there.

To purchase tickets register here

Special Offer!

Blue_smooth
NCTC Aquathlon sponsor Blu_smooth has a special member discount of AUD 100 off all wetsuits, and 20% off accessories until 1 December 2018.

Blu_smooth offers three different wetsuits all containing the best available neoprene Yamamoto, Super Composite Skin and their low cut friction free neck. The top of the range MK2.Zero– Open Water Wetsuit($699.00) contains Yamamoto #41, the MK2 – Open Water Wetsuit ($499.00) is made of Yamamoto #39, and the MK1 – Open Water Wetsuit ($399.00) Yamamoto #38.

For more information on the wetsuits and sizing, or to have a look at the accessories please have a look at the Blu_smooth website: https://www.blusmooth.com.au/For any questions or to place an order using this discount please contact  customercare@blusmooth.com.au or Vincent on  0417 92 55 77.

Soko & Co
NCTC Aquathlon Sponsor “Soko & Co” are offering a special 10% discount for members. Go in and say hello at Whitfords (opposite Telstra) or Karrinyup (opposite DJs).
IMG_3532

MONDAY 26th November

SWIMMING: SQUADS AT JOONDALUP ARENA

Venue: HBF Arena Joondalup, Kennedya Drive

Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

* JUNIOR ONLY SWIM SQUAD-  Time: 6:00pm – 7:00pm

Details: 25 m pool for juniors aged 8+, ideally level 8 and above at school swimming. Places are limited, for more information, please contact Janine (janine@janinekaye.com.au).

* SWIM SQUAD (LAST ONE THIS YEAR)   – Time: 7:00pm – 8:00pm

Details: 50m indoor pool, working on pace awareness and swim fitness. All abilities welcome. This session is great as recovery or to get your extra km’s in for the week!

TUESDAY 27th November

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 28th November

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 29th November

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.

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 30th November

SWIMMING: COACHED OPEN WATER SWIM

Venue: Sorrento Surf Lifesaving Club
Time: 5:40am – 6:45am
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 sessions are for members only. No training card or cash required on the day.

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

Novice/Junior Rides Commencing Saturday 1st December

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.

SUNDAY

Self organise training sessions as the Club will be relocating to Busselton for the Ironman event. See you down there!

North Coast Tri Club News Update

Written by Zena Coffey on . Posted in News

If you missed out on Friday night’s Aquathlon, it was different to the norm. Firstly we were moved outside to the Boat Shed because of a double booking with the Surf Club. This turned out not too bad a spot, the BBQ in prime position for the sun going down. We also had Kirstine Roberts providing vegan burgers for the night. They were delicious! Thanks to our BBQ volunteers, these events don’t happen without your help, we ended up selling out! As part of bringing the triathlon community together in WA, we have been working to involve other local clubs in our Aquathlons. Thanks to Exceed Tri Club for bringing down some tough competition. We hope they join us for the next one on the 7th of December. Also a shout out to the Sorrento Surf Lifesaving Club for providing a spot prize entry to Waterman’s to the Wall! Congratulations to Nikki Paton for winning the entry on Friday night.

Coached OPEN WATER SWIM this Friday!

After feedback from the recent swimming survey, NCTC are pleased to announce, starting this Friday we will be offering a Coached Open Water Sessions at Sorrento. Sessions will be coached by Bill Whalley. Bill is a highly qualified triathlon and surf life saving coach with a lot of experience and a North Coast Tri Club life member. We are very happy to have him on board to coach these sessions!

Sessions will be Friday mornings, briefing at 5:40am for a 5:45am start. Sessions cater for all abilities, with a structured workout consisting of warm up, swimming, and fun elements like team and handicapped events. Don’t hesitate to join in, as this session will cater for first timers as well as our elite swimmers.

We look forward to seeing many of you out there.

Bill Whalley

Interclubs

we-need-you

Don’t forget Interclubs Sprint Race happening on the 25th of November in Mandurah. We want to have a massive Club presence down there, this is a great event and lots of fun. Find registration details here be sure to register sooner than later to get the early bird special!

Langkawi 70.3 race legends.

Amazing day for North Coast Tri Club at Langkawi 70.3 race, Rob Pouw taking out 2nd in the 30-34M, and 3rd overall. Cam Storm winning 35-39 AG and Phil Corrick in 12th for 35-30! Great stuff guys.

25th Anniversary Party under the sea.

We are very close to releasing tickets to the 25th Anniversary Party on the 19th January. Expect an email midweek with all the details. There is a limited number of tickets so please don’t leave purchasing to the last minute, you may miss out!

Special Offer!

NCTC Aquathlon sponsor Blu_smooth has a special member discount of AUD 100 off all wetsuits, and 20% off accessories until 1 December 2018.

Blu_smooth offers three different wetsuits all containing the best available neoprene Yamamoto, Super Composite Skin and their low cut friction free neck. The top of the range MK2.Zero– Open Water Wetsuit($699.00) contains Yamamoto #41, the MK2 – Open Water Wetsuit ($499.00) is made of Yamamoto #39, and the MK1 – Open Water Wetsuit ($399.00) Yamamoto #38.

For more information on the wetsuits and sizing, or to have a look at the accessories please have a look at the Blu_smooth website: https://www.blusmooth.com.au/. For any questions or to place an order using this discount please contact  customercare@blusmooth.com.au or Vincent on  0417 92 55 77.

MONDAY 19th November

SWIMMING: SQUADS AT JOONDALUP ARENA

Venue: HBF Arena Joondalup, Kennedya Drive

Cost: $10 per session paid via a Training Card purchased through Register Now or Direct Deposit.  See below for details.

* JUNIOR ONLY SWIM SQUAD-  Time: 6:00pm – 7:00pm

Details: 25 m pool for juniors aged 8+, ideally level 8 and above at school swimming. Places are limited, for more information, please contact Janine (janine@janinekaye.com.au).

* SWIM SQUAD (NEW SESSION)   – Time: 7:00pm – 8:00pm

Details: 50m indoor pool, working on pace awareness and swim fitness. All abilities welcome. This session is great as recovery or to get your extra km’s in for the week!

TUESDAY 20th November

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 21st November

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 22nd November

RIDE: HILLARYS AND SACRED HEART LOOP

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.

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 23rd November

SWIMMING: COACHED OPEN WATER SWIM

Venue: Sorrento Surf Lifesaving Club
Time: 5:40am – 6:45am
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 sessions are for members only. No training card or cash required on the day.

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.

AQUATHLON ROUND 3 

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

SATURDAY 24th November

RIDE: JINDALEE COAST

Venue: Sorrento Surf Club
Time: 6.00am
Details: Preparation for Interclubs and taper for IM and 70.3. A gentle 50-55k.

SUNDAY 25th November

MANDURAH INTERCLUBS

Come down and support your club!

RUN: COASTAL LONG RUN

Venue: 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.