Where?	Day?	Start?	Finish?
Elswick	Wednesday	6:30pm	7:30pm
Elswick	Friday	5:30pm	6:30pm
Blyth	Saturday	5:30pm	6:30pm

In addition to the essential items (swimsuit and goggles) the following swim aids (‘toys’) are optional but recommended:

Finger Paddles (£2) or Hand Paddles (£5 - £10)

Fins (small ‘flippers’) (£10 - £15)

Pull Buoy (£5)

Kick Board (£8)

Bike
A group ride is held on Sundays with optional distances (and speed) depending on ability. Members are advised on the meeting point, time and proposed route(s) by e-mail. The ‘usual’ meeting place and time is 9-30am at Regent Centre Metro Station, Gosforth.

For other training rides members who live locally to each other will usually make their own arrangements to meet up.

For new starters it is NOT necessary to invest in an expensive top-of-the-range bicycle. Any mechanically sound bike will suffice and for winter rides a mountain-bike, with smooth road tyres, is quite adequate. Mudguards are recommended for group rides. It is strongly recommended that a good quality helmet is obtained and worn at all times.

A useful training-aid, particularly when the weather is bad, is a ‘turbo’ trainer (approx. £70 upwards) to enable your bike to be used as a static trainer indoors.

As you progress towards competitions you may wish to upgrade your bike. For improved performance, other than a complete new bike, two of the most basic, but useful, changes are to switch from ‘toe-clips’ to ‘clipless’ pedals and the addition of ‘tri-bars’. Take advice from other members on the available options.

A useful aid, and guide, to progress is to enter local Cycle Time Trials, held from April to September. See Race page for more info.

On training rides always carry plenty to drink, water and/or energy drinks. Additional energy sources such as bananas, gels or even jelly babies can also be very useful top-ups in ‘emergencies’.

Run
Training with other runners is recommended so it is a good idea to check out one of the many local running clubs in the area. These will provide training tips and the opportunity to take part in races, such as the winter cross-country league.

In previous years, the club has organised track sessions during the summer, contact the Secretary for more information.