Posts Tagged ‘training’

Cycling Update Thursday & Saturday

Written by David Martin on . Posted in News

Just a quick note on cycling this week specifically for Thursday and Saturday. The details in the weekly update were not 100% correct for these two dates – so this week Thursday & Saturday the rides are as follows:

Thursday 25th Oct

RIDE: HILLARYS AND SACRED HEART

Venue: Meet at Bottlemart 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.

Saturday 27th Oct

RIDE: YANCHEP/TWO ROCK & BREAKWATER DRV

6am start from Sorrento Surf Club.

The Yanchep/Two Rocks ride is the clubs regular Saturday ride and can be made any length you wish as it is an out and back course. The documented ride shows 4 total distances being 64km, 74km, 90km & 112km. It is suitable for all group levels of riders as we group ride to the Burns Beach & Marmion road intersection and then head out in groups – Group 1 – plus 33km/hr, Group 2 – plus 30km/hr, Group 3 less 30km/hr.

More info and maps here

 

PRE NOTICE – Saturday 3rd Nov

RIDE: Power Station Time Trial

Joondalup Loop Anti

Thursday Morning Ride Change

Written by David Martin on . Posted in News

With the on-going road works on West Coast Drive near Pinarroo it is worth making a few temporary adjustments to avoid this area. So for tomorrow we will try to good old Joondalup Loop ride that we used to do every second Thursday. Full details for this ride are published here – Ride Joondalup Loop Anticlockwise. It is a great ride with some challenging sections, a number of stops due to lights etc but is certainly a lot better than dealing with the road works and will provide a change. Looking forward to seeing you all at Celebrations Bottle Shop for a 6AM departure tomorrow.

Two Dams ride

Written by Stuart King on . Posted in

Meet at Deepwater Point Carpark for a 6.30am start, ride takes us to Canning Dam and Wungong Dam, coffee at Deepwater Point after ride.  Please wear club cycling kit.  You will need two water bidons, some food and spare tube, there will be two water stops where we can refill our bidons.

Distance 100km, if possible I would like to split into two groups and would need someone to lead a slower group.

You can view, export the route to Garmin or to Strava app on smart phone here.

Two Dams route

Important:  Please have id, Information required is your name, DOB, Emergency Contact and their Phone Number and any known Medical Conditions.  We have ID bands that are ideal for this and can usually be purchased from the ride leader, cost is $15

One Dam ride

Written by Stuart King on . Posted in

Meet at Guildford Railway Station carpark for a 6am start, ride takes us through John Forrest Park and then on to Mundaring Dam, returning to Guildford for coffee at the end of the ride.  Please wear club cycling kit.  You will need two water bidons, some food and spare tube.

 

 

Guildford Hills

NCTC Junior Member Information 2018

Written by David Martin on . Posted in News

 

Hi everyone, if we haven’t met, my name is Janine Kaye and I am the Juniors Coach at NCTC. I wanted to reach out to let you know some information specific to our juniors for the coming season.

Below is an explanation of the sessions available to the different ages and abilities of juniors we have as members. Please note that juniors aged 12 – 18 tears of age (as of 31st December 2017) are considered Competitive Juniors and are welcome to attend any of the adult sessions we have on offer. Check the club website and calendar for more information on the sessions available.

 

JUNIOR TRAINING BLOCKS:

All juniors aged 7-15 are encouraged to sign up for our next block of Friday night junior training starting on the 27th October and running for 6 weeks until the 8th December 2017. The 2nd Block starts on 16th February 2018 until 23rd March 2018.  The program cost is $60 (or $100 if you sign up for both blocks). More information can be found here, including the link to register: http://northcoasttriclub.org.au/juniors/juniors-training/

We alternate locations between Hillary’s marina and Whitford’s Nodes over the 6 weeks. At Hillary’s, all age groups participate in ocean swimming and beach running. At Whitford’s Nodes, the younger juniors work on their running and bike skills with me, while the older juniors (11+) develop their cycling with Kevin Chua. These sessions have a play based undertone and focus on skill development and confidence building while having FUN with your peers. Help from parents is encouraged and very much appreciated.

 

SWIMMING:

Monday- We offer a junior only swim session on Monday nights at Arena at 6pm in the 25m pool coached by myself. This session is aimed at juniors swimming at level 8 (in school swimming levels) and above. We work on stroke development, technique and swim fitness, and cover distances from 1.2km -2km depending on ability. We usually bre break for Christmas but will recommence shortly after as this session will be provided year round.  At present, this session is full but please let me know if you are interested in being added to the wait list.

Wednesday – Juniors who are level 9 and above can attend the Wednesday night 6.30pm session at Craigie. This is a great option for those who cannot attend the Monday night session or as a second session for the week to improve swim fitness.

There are 2 sessions on Wednesday’s; one inside in the 25m pool with Pippa working on technique and swim fitness (participants should be able to complete 1.5km of swimming in total over the hour) and outside with me in the 50m pool working on pacing, speed and endurance. Most of the juniors swim inside with Pippa, but I do have some that attend outside with me that are confidently swimming over 2km and are consistently holding faster than 2min/100m pace for the session.

For the Wednesday night swims, you just turn up and introduce yourself to the coach. All swim sessions are $10 payable to the coach on pool deck (plus pool entry at the gate) or you can purchase a session card, which is $80 for 20 credits (2 credits for a swim, 1 for a run).

 

RUNNING:

Please check the calendar and Newsletter for the latest run session venues and times as these may change.

But the clubs usual sessions are:

Tuesday  – The club offers a Tempo session, which is coached by Mark Bosch or Janine Kaye and is open to all adults and any juniors 12+ wishing to improve their running. Distances covered would be 5+km.

Thursday- This is a threshold interval-based session and is available for ALL junior members of any age who are keen to improve their running technique, confidence and speed. Distances covered will start from 3km but will be based on run fitness.

More advanced junior runners are encouraged to join the concurrent session with Mike Bosch that is aimed at a performance improvement level.

Run sessions are $5. Purchasing a session card is encouraged to reduce cash handling for our coaches (1 credit for a run). No need to book, just turn up.

 

CYCLING:

Cycling is the one thing we don’t encourage younger juniors to join in with adults for due to safety reasons, and also because the sessions are guided but not coached. Older juniors who are competent and confident cyclists are welcome to join the adult sessions.

Kevin is our main juniors cycle coach offers an invitation only ride on Saturday mornings with the juniors and beginner adult group. The group rides around 30km while working on building road cycling skills, confidence and fitness. Kevin needs to assess all juniors wishing to attend to ensure they are ready and safe to participate. He can do that during the 6-week training block or independently.  Let me know if you have any questions regarding this or would like Kevin’s contact details.

 

AQUATHLONS:

The club hold Aquathlons at Sorrento surf club on (roughly) alternate Friday nights over the season that juniors aged 12+ can participate in. The course can vary but it is generally a 600m swim and a 3.2km run. The club website has the dates listed on the calendar. Entry is $5 for juniors and it’s a fun social night for the whole family. You can even use it for an easy dinner and buy a great burger from the club BBQ!

 

HAVE A GO TRIATHLON:

NCTC hosts a SunSmart Kids Triathlon on Sunday the 25th February 2018, at Craigie Leisure Centre.

This event is open to all children aged 7 – 15 years old (as of 31st December 2017) who enjoy swimming, cycling and / or running and would love an opportunity to try a triathlon either by themselves or with friends in a team. The swim leg is in the pool and the bike and run is at the back of the leisure centre on a restricted service road.

Keep an eye on the website for more information and how to register which is coming soon!

 

OTHER STUFF:

 Updates: Be sure to sign up for the weekly updates on the front page of our website, http://northcoasttriclub.org.au, and also check out the calendar for all the important dates in the club, http://northcoasttriclub.org.au/calendar/

Training cards: can be purchased here: https://www.registernow.com.au/secure/Register.aspx?E=15483

For $80, a 20 session card will get you 20 runs (1 credit) or 10 swims (2 credits) or a combo of both. Just show the coach your Register Now receipt to be issued with a card.

If you have any questions, please contact me or our Juniors Manager, Rhian Chin (juniors@northcoasttriclub.org.au)!

Cheers

Janine Kaye

Level 1 Triathlon Coach
ph: 0412850010

Route Updates for Club Thursday ride

Written by David Martin on . Posted in News

Folks with the road works starting on Marmion & Hepburn/Whitfords we are working up some changes to the routes. We have a new plan for tomorrows Sacred Hills ride so ensure you are at the briefing 5:45am to be given the new route details. We will update the ride plans on the website once we are sure these new routes work out for distance and more importantly safety.

Saturday 29th Oct Power Station Ride

Written by David Martin on . Posted in News

As per the weekly update Stuart cannot lead this group ride. I am happy to lead the ride but I do not want to ride the 90km from Sorrento and back so I propose two start locations. I plan to be at Joondalup Maccas for a 7AM start and if the Sorrento starters leave at 6:30 (as scheduled) then we can re-group at Ziatas and Spence junction at 7:30. Do the power station TT and meet back at Ziatas and Spence then head back to our respective start points.
The Sorrento ride works out at about 85km.
The Joondalup ride works out at about 50-55km
I have created a poll on Facebook (https://www.facebook.com/groups/northcoasttriclub/permalink/1293579750692194/) to record your start location so please select your start point. I may touch base with a few of the Sorrento starters to ensure we are coordinated to meet up. See you Saturday morning!

Death Vally 2015

No Dams – Death Valley 2016

Written by David Martin on . Posted in

This annual ride is one of the best long distance rides on offer by the club. This year we depart from the Dome in Kingsley at 5.30AM. This years ride leader is Stuart King. This should be an excellent ride.  Please come prepared, Club Cycling Kit, two water bidons, food, spare tube and some money as we may stop a the bakery at Gidgegannup.

There has been a few requests for a slower group, I would recommend starting at the Coffee Hut but wait for the main group to arrive from Kingsley Dome.  If someone is able to volunteer to lead a slower group it would be appreciated.

Also when parking please remember that you will be away for a number of hours and you don’t want an angry cafe owner on our return.

There is a shorter option if you want to meet at the Coffee Hut on Great Northern Hwy at 6.30am.

Coffee Hut Great Northern Hwy

Route map from Kingsley Dome if you have a Garmin that has maps you can download map from the export link on this page or launch from the Strava app from your smart phone.