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

Weekly Update

Written by James Knipe on . Posted in News

A great initiative by our recent life member David Martin to host the inaugural ‘Surf to Surf’ run event on Sunday 26th August.  This will consist of a casual (i.e. not a race) run from Sorrento SLSC, with distances of 4 km, 12 km and 21 km on offer.

And as a warm-up for the Surf to Surf, we’ll be running another duathlon on 25th August.  If you’re available to volunteer to marshal please do get in touch.

At the end of the week a number of members from the club will be making their way to Port Elizabeth in South Africa for the 70.3 world championships.  Wish them luck!

The new Board will be meeting this week to assign roles for the coming 12 month term of the Board.  We’ll send out an update thereafter to let you know who’s doing what.

MONDAY 20th 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 21st 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 22nd 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 23rd 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 24th 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 25th August

RIDE/RUN – Start time 7am

Venue: Meet at Sorrento Surf Club
Time: 7:00am
Details:  The ride/run will start from Sorrento and will include a transition area and aid station for the run. For those wanting to participate, it will cater for all levels.  It’s a self-pacing / distance session. The route is planned out so that each person can decide how many laps they want to do.  We need two volunteers so if you’re available to help out please get in touch.

Arrive early for briefing and set up.

RIDE: NOVICE/JUNIORS RIDE & CHOCOLATIERS

The Chocolatiers and Novice riding group will be taking a small break over the winter months. If you wish to ride on a Saturday morning over the winter, please contact Moya at secretary@northcoasttriclub.org.au

SUNDAY 26th August

RUN: SURF TO SURF 4 km, 12 km and 21 km

Venue: Meet at Sorrento Surf Club
Time: 7:30am
Details:  Many thanks to David Martin for organising our inaugural ‘Surf to Surf’ run, giving us a range of distances to run, jog or walk.  It will start from the Sorrento SLSC at 7:30 am, so please arrive early for a briefing and a description of the routes / turn-around points (which will be along the stunning local coastline).  A great opportunity to run a more scenic route the C2S, without all the cost, hassle and logistical problems!  See the website for more details:  Surf2Surf Website


Upcoming Events

Tour de Lancelin – 6th October

The Tour de Lancelin will be on Saturday 6th October this year.  More details will be released over the next few weeks.  The day will be similar to last year, with a mid-way stop for coffee and scones, and a return coach and bike trailer organised.

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 Sunday 26th August (NOT September)

Written by David Martin on . Posted in News

39017832_1772891889497200_5648870815970623488_nSorry folks had the wrong month in the post just sent out. The new event is to be held on Sunday the 26th August at 7:30AM SSLSC.

Sunday the 26th August at 7:30AM we will be holding the inaugural Underground Surf to Surf offering 4, 12 and 21km distances.

Forget the crowds, costs and complex pick up and transport issues. Run along the best part of the coast (SSLSC south bound) with your mates. More details to follow!

Underground Surf to Surf Sunday 26th August SSLSC!

Written by David Martin on . Posted in News

39017832_1772891889497200_5648870815970623488_nBit late notice but I was thinking it would be great to maybe do the C2S Half and then looked at the price, transport requirements, rego pack pickup and running in the large crowd. A light bulb went on and I touched base with the current Sunday long run team and checked with the committee and we decided to try setting up a new event to co-inside with the C2S. So on Sunday the 26th Aug at 7:30AM we will be holding the inaugural Underground Surf to Surf offering 4, 12 and 21km distances.

Forget the crowds, costs and complex pick up and transport issues. Run along the best part of the coast (SSLSC south bound) with your mates. More details to follow but we are keen to know how many of you are wanting to take part. So if you are keen, like or comment on this post.

Saturday 18th Aug Ride – Guildford Hills

Written by David Martin on . Posted in News

Saturday’s ride this week will be Guildford Hills with a modified start time of 6:30AM at Guildford Station Car Park. 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. Anyway 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.
 
See you all there – NOTE: 6:30AM start this weekend.
More Details for this ride plan are available here is Ride Guildford Hills

Weekly Update

Written by Moya Jones on . Posted in News

The AGM was held today. 

Big Congratulations to David Martin who was nominated and accepted as a Life Member to the Club.  David’s contribution to the Club has been huge and it is fantastic that the club has recognised everything he has done.  Full details of the nomination will be posted during the week.

Your new Board

Tom Gilbert, Ross Skelton, James Knipe, Janine Kaye, Milou Smeets, Zena Coffey and Milou Smeets.  Kim Chandler was appointed a Board member prior to the AGM to fill the position of Junior Fundraising Co-ordinator.

Thanks to the outgoing members, Rob Chapman, Kelli O’Neill, Brodie Hunter and Moya Jones.


MONDAY 13th 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 trialing 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 14th 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 15th 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 16th August

RIDE: HILLARYS & SACRED HEART

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

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 17th 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 18th August

RIDE: TBA

Venue:
Time: 7:00am
Details:  Please check out our Facebook page for ride updates.

RIDE: NOVICE/JUNIORS RIDE & CHOCOLATIERS

The Chocolatiers and Novice riding group will be taking a small break over the winter months. If you wish to ride on a Saturday morning over the winter, please contact Moya at secretary@northcoasttriclub.org.au


SUNDAY 19th August

RUN: LONG

Venue: Meet at Sorrento Surf Club
Time: 7:30am
Details:  This is a new run on the calendar – Time-on-Legs.  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.


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.