As per the initiatives of our 2010/11 season, Port Macquarie Triathlon Club will be organising beginner training sessions co-ordintated by long time local fitness trainer and qualified Triathlon Coach, Mike Reid.  Details of upcoming sessions and how to participate in these very friendly and supportive sessions have now been posted in the “Beginners Coaching” tab just below the Training tab on this site.

On a less structured basis, there are a number of social training groups in and around Port Macquarie where you’re likely to run across our Tri Club members.  A sample of these are listed below.

There are no training fees required for any of the sessions listed here.  Similarly however, there is no insurance cover for any of these sessions either.  Please be aware of that before heading out to meet up with one of these groups.

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SWIMMING

There are a variety of pool and open-water swimming sessions held around Port Macquarie during the week.  Generally, the open water sessions occur only during the warmer months of the year, essentially coinciding with the Triathlon season (say from September to May).

Pool sessions are held year-round, although it is to be noted that the Council run Olympic-pool shuts for maintenance during the month of July.  Full details of the pool’s schedules and facilities can be found here, as can contacts for the local Swimming Clubs.

Remember that if you’re swimming in open-water, tell people where you’re going, always swim with a companion, and always wear a brightly coloured swim cap to ensure you’re visible to boating traffic.  Naturally enough, it’s always best to steer clear of navigation channels and areas of heavy boating traffic.

MONDAYS	5.30pm @ Town Pool – 45 minutes. Easy recovery swim with perhaps 4-5 swimmers in lane.  Approx 2km total
TUESDAYS	6.00am @ Town Pool – 45 minutes. Informal squad-type session with intervals. 6-12 swimmers per lane (lanes 3 & 4).  Approx 2-3km total
THURSDAYS	12.30pm @Sea Rescue Shed – 45 minutes open water swim to Sails resort, and up behind Pelican Island.  Approx 2km total.  Usually 4-8 swimmers across all speeds
THURSDAYS	6.00am @ Town Pool – 45 minutes. Informal squad-type session with intervals. 6-12 swimmers per lane (lanes 3 & 4).  Approx 2-3km total
FRIDAYS	12.30pm @ Sea Rescue Shed – 45 minutes.  Generally during Tri-season only. Approx 4-8 swimmers.  1 x lap of Ironman swim leg
SATURDAYS	2.30pm @ the Sea Rescue Shed – 45 minutes. Generally during Tri-season only. Approx 8-12 swimmers. 1 x lap of Ironman swim leg
SUNDAYS	4.00pm @ Lake Cathie – 45 minutes. Generally during Tri-season only. Approx 4-6 swimmers.  Multiple laps of closed lake 700m course

In addition, if you’re living further south around Laurieton, swim sessions are held at 8.00am on Mondays, Wednesdays and Fridays at the Kendall Pool.  Sessions range from 1 to 1.5 hours.  The group down here also organise regular bike and run sessions.

Attendees of the Kendall pool sessions are all of self-declared “retirement age”, but don’t let that fool you into thinking they’re slow!  Within this group are World Championship representatives and Kona finishers!  If interested, contact Jack Sim on 6559 4476 for more information.

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CYCLING

There are a large number of group rides that occur during the week.  The following is a broad sample of easy, moderate and hard rides that many Tri Club and Cycle Club members usually attend.

It is important to remember that riding in a group requires a great deal of skill, patience and trust in all cyclists that you’re riding with.  It is therefore imperative that you’re a cyclist of intermediate standard at least, and are able to maintain control of your bike under all conditions (rain, hail or shine).

If there’s one big mistake that a triathlete can make, it’s riding on the aerobars during a pack-ride (even if you’re taking a turn at the front).  A cyclist in the aero position doesn’t have immediate access to their brakes, and has much less control of their bike in general.  Thus not only is it extremely dangerous to ride in close proximity to other riders in a fast-moving group in this fashion, it also immediately singles you out as an inexperienced rider unfamiliar with common bike etiquette.

Note also that the behaviour and riding practices of a particular cycling pack may also vary from 1 group to the next – for example, in which direction a roll-over may occur or how different warning signals are delivered within the group.  The Port Macquarie Cycle Club’s website contains valuable tips and advice regarding pack-riding.

And remember to keep to the road rules at all times, be courteous to all other road-users, and look out to assist other cyclists in need – you may need a spare tube yourself one day!  And please remember to keep your voice down while riding within residential areas.

And don’t forget to bring along a few dollars for a coffee afterwards!

MONDAYS	6.00am @ Plunketts Pharmacy – 75 minutes. Easy-moderate ride. 12-15 riders.  Approx 40km total
TUESDAYS	6.00am @ Plunkett’s Pharmacy – 75 minutes. Moderately quick “crit”-style session. 2 groups of approx. 12-15 riders each.  Approx 40km
WEDNESDAYS	5.45am @ T.P.Tavern roundabout – 90 minutes.  Moderate-hard, hilly ride incl Ghost Rd and Wrights Ridge.  10-20 riders.  Approx 50km
THURSDAYS	6.00am @ Lions Lookout – 75 minutes. Easy to moderate ride through the Pacific Dr hills.  8-14 riders.  Approx 40km total
FRIDAYS	6.00am @ Plunkett’s Pharmacy – 80-90 minutes. Fast-hard session. 12-15 riders.  Approx 45k
SATURDAYS	6.00am @T.P.Tavern roundabout – 90 minutes. Easy-moderate long ride.  8-12 riders.  Lake Cathie & Ghost Rd or Bonny Hills
SUNDAYS	6.30am @T.P.Tavern roundabout – 120-180 minutes. Easy-moderate long ride.  12-20 riders.  L.Cathie, Ghost Rd & Bago Rd or Sancrox.

You can also visit Port Macquarie’s very own local Cycling Identity on Facebook.  Affectionately known as “the Hub”, this site will regularly direct you to upcoming bunch rides in and around the Hastings.

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RUNNING

Apart from the local Little Athletic Club, there is no formal “running club” in Port Macquarie.  However, there are a number of informal running groups meeting on various days of the week who welcome newcomers.

Each group mentioned below contains a varying mix of age-groups, speeds and genders.  You can be assured that each group would contain at least 1 runner of a similar ability to yourself, so don’t be afraid to come along and meet some new people.

While the courses on Wednesdays and Fridays are rarely altered, the other runs may take on hilly routes, or flatter routes – it mainly depends on who decides to lead the group out on each occasion.

If running early in the morning or late in the evening, remember to wear brightly coloured clothing, and preferably reflective lights/armbands or clothing to make yourself more visible to traffic.  As with all forms of training, it’s also wise to carry some form of ID on you, such as an engraved bracelet/pendant or laminated ID card in case of accident or other emergency.

MONDAYS	5.30pm @ Town Beach carpark – 50 minutes. Easy-moderate 8-10km run.  Approx 4-8 runners likely to attend
TUESDAYS	5.00pm @ Settlers Inn Hotel – 50 minutes.  Easy-moderate 8-10km run.  Approx 6-8 runners likely to attend.
WEDNESDAYS	5.45pm @ Food 4 Less carpark – Flat 8km with optional Time Trial &/or intervals included.  Approx 20-30 runners (drinks afterwards!)
THURSDAYS	6:00am @ Town Beach carpark – 45 minute flat-fast session. 6-8 runners likely to attend.
FRIDAYS	6.00am @ McDonald’s carpark Bay Street – 60 minutes. Approx 6-10 runners. 8-10 km around the river, Town Beach, Windmill Hill and back via Kooloonbung Ck
SATURDAYS	6.45am @ Town Beach carpark – 60+ minutes. Approx 6-12 runners. 12km+ (Swim &/or breakfast afterwards!)

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If you have another training group meeting regularly and would welcome others to join you, why not go to the Club forum and put a message out to other members, or contact us here through the website and we’ll upload your details.

Have fun, and train safe!