A much shorter update this week from me . . . (sigh) . . .
All rides leave at 6am this week so please be at Coffee Club North Lakes by 5.50am, ready to leave at 6am. For those new to the club, we then come back to Coffee Club & enjoy a social chat & coffee (after the run off the bike of course!).
SAFETY FIRST – I’d like to again remind you to please remember to obey all road rules, including stopping at red lights & stop signs. Please also don’t use iPods etc during our RRTC group rides. The penalty for not obeying road rules is 20 push ups – which must be performed when you get back to the coffee club. I ask all ride leaders & everyone on the ride to take this seriously. The positive recognition for doing the right thing is we all enjoy our rides more and motorists are more pleasant towards us !!
RIDE A – HILLS BLOCK (often longer distance, ave speed 30-32k/hr) – out Winn Rd, back Eatons Xing Rd, along Linkfield Rd & onto the Sandgate loop. Approx 90-100ks
RIDE B – HILLS BLOCK (mod distance, ave speed 28k/hr) – out Winn Rd, back Eatons Xing Rd, along Linkfield Rd & onto Sandgate loop. Approx 90-100ks
RIDE C – FASTER GROUP (mod distance, ave speed 32-35k/hr) – Hamilton Rd loop, approx 80ks. Note: there may also be a second group doing this route, at a slower pace
RIDE D (mod distance, ave speed 28-30k/hr) – out thru Redcliffe to Sandgate, complete the PARK RUN (if you wish to) then return home via Redcliffe, approx 50ks
RIDE E (mod distance, ave speed 25-28k/hr) – normal Sandgate loop, home via Elizabeth Ave. Approx 50-60ks ***Note: this group is designed for those who are stepping up from the beginner group, not for faster riders***
SHORT / BEGINNER (shorter distance, ave speed 20+ k/hr) – Woody Point / Redcliffe loop. Approx 40-50ks ***Note: speed will depend on slowest rider, group stays together***
JUNIORS – heading to the HILLS . . . enjoy!! Approx 70-80ks
NOTES RE: RIDES
- your Saturday ride is an LSD (long steady/slow distance) ride – it isn’t meant to be high intensity (unless you are required to do efforts or a fast TT)
- Sunshine Coast 70.3 – Ride A or B if you’re still doing moderate hills, otherwise stick to Hamilton Rd. Running off the bike is recommended
- Noosa Olympic Distance – if you are starting your building phase for Noosa in November, then hills are great for building strength or, if this is your first Olympic Distance race, then you should be building up you distance. If unsure which ride is best for you or how to build up your bike strength, contact me via email, SMS or call me
SATURDAY BRIBIE FUN RUN – if you wish to join Paul O’Hara (Scratcher), he is riding up to Bribie then completing the 5k fun run. ALl in support of Bribie Surf Lifesaving Club. For more details, call Scratcher on 0418 158530
SUNDAY TRAINING – Brick session at Suttons Beach, starting at 6.30am, wetsuits recommended. If you don’t have a wetsuit, then join in for a bike/run instead
SUNDAY LONG BRICK – leaving Coffee Club North Lakes at 5am, riding up to Mooloolaba, then run of your choice (recommend repeats of Mooloolaba hill if you are doing Sunny Coast 70.3). Logistics: you can drop your bag with joggers etc to Nendick’s house (10 Nicholas Street, North Lakes) on Saturday arvo/evening OR bring it with you Sun morning and it will be taken up for you (huge thanks to Louisa). You do need to find your own transport home and a few people are planning to stay around for a BBQ brekky at Mooloolaba after our run (either drop some BBQ supplies with your bag, or bring some cash to contribute) . . . great opportunity for partners/family to come up and meet you/us for brekky. There will be 2 groups riding up, to cater for different abilities. We will be meeting at one of the carparks down Parkyn Parade (towards the spit) – look for the one at Urunga Esplanade first (its at a roundabout on Parkyn Parade). The run will head up to the top of the hill then turn and head back to the spit. The esplanade from the top of the hill will re-open to traffice from 7.30am so we will be ok . . . or you can cheer on some of our runners before heading out for your run. Please email me at email@example.com or RSVP on facebook so I know how many we have coming
GOOD LUCK to those doing any event in the Sunshine Coast Marathon on Sunday . . . enjoy the beautiful course!
SUNNY COAST 70.3 – if anyone is looking for accommodation, please email or call me
BRAVE HEARTS FUNDRAISING – you might have seen this on a few facebooks recently . . . Dan H, Cheyne, Lee, Simon & I have already enetered . . . what is it? They call it the ‘race of truth’, nowhere to hide just you, your bike and the clock. It takes a brave heart to ride a time trial. Be one of just 400 riders to register for the Bravehearts Time Trial supported by Orica-GreenEDGE on November 24. This exclusive 43km race will be a pro replica time trial contested through the picturesque Samford valley. Orica-GreenEDGE will support this unique cycle for kids with all funds raised going toward the education, counselling and protection of Australian children affected by sexual assault. To find out more or to register visit braveheartstimetrial.org.au or call 07 5552 3009
WOMENS SERIES (cycling) – the last of Hamilton Pine Wheelers’ 3-round series is a criterium race 31st Aug. You don’t need a full cycling licence, you can purchase a day licence for the event, entry fee is just $10 per event, enter on the day. See below for more info or call me for more info. Yvonne Vos is in the series points so come on girls, let’s join her at the criterium!
Quote for the week
Excuses are for people who don’t want it bad enough . . .
Have a great weekend . . . train safe & stay upright 🙂
Regards . . . Jules