Club Training

Wednesday Swim/Run Belmore Basin -

Be there 5:45pm for a 6:00pm Start.

4-500m Swim followed by a 5km Run. Staggered start to ensure we all finish at the same time.

All participants must be members of ITC

Dates to Remember

28 November 2007 - Wednesday Swim/Run Belmore Basin BBQ - 6pm

19th December 2007 - Wednesday Swim/Run Belmore Basin Christmas Party -6pm

Swimming – Wollongong University Pool Swim Squad (All levels) University URAC

Mornings: Monday, Wednesday & Friday 5.30am-7.00am, Saturday 7.30am-9.00am

Lunchtime: Mon,Tues, Wed & Thur at 12.30pm

Evenings: Monday, Tuesday & Thursday Nights 6.00pm-7.30pm

Swimming – ITC Club Swimming

Summer Open Water Swimming – Sunday 2.00pm at Belmore Basin (Bring your wetsuit)

Usually someone down the Basin at 2.00pm with a wetsuit in hand.

The Kembla Joggers, are a local running club, that have many races and training sessions, check out their website at: www.kemblajoggers.org.au

Cycling – Meet at The North Wollongong Surf Club

Mornings:

Saturday 6.00am (Long Ride, 100km +)

Sunday 7.00am (ALL TOGETHER CASUAL EASY 60km, Then coffee at Mudcat!)

When riding in a bunch please remember these few safety rules:

The number one rule for a safe and cohesive group ride is communication from every single person in a bunch.

1- Always call out or point out hazards if you see them. (Left, Right, Middle, Glass, Parked Car, Rock, lights, etc).

2- Make smooth accelerations and decelerations, don’t panic!

3- Never half wheel the person in front of you. (if they swerve, they will take down your front wheel)

4- Obey all traffic rules, being stop signs and lights.

5- If some riders get caught at traffic lights, the front should ride slower until the bunch is reformed.

6- Never use your aero bars. (you cannot react quick enough from that position)

7- When standing, to ride up a hill, try and make it a smooth transition, because as you stand your bike moves backwards, relative to the person behind you, and you could collide.

8- Always stay parallel to the person beside you.

9- If you are new, weaker or tired, stay at the back of the bunch until you are more confident.

10- When approaching an intersection or lights don’t brake hard, or suddenly.

11- It is the rider at the rear of the bunch's responsibility to indicate to the group that it is safe to merge or change lanes by saying YES or CLEAR loud.

12- When riding at the front of bunch please don’t freewheel down hills or ride in the small chain ring as those following are constantly braking.

13- If the ride contains a small sprint section, the front of the group should ride slower after the sprint to allow the bunch to reform.