Apr
18
2018

Run Series – 2/4

The second offering of this years run series is all done and dusted and the times are beginning to tighten up on the prediction side. A strong breeze made conditions feel colder than the 18 on the thermostat but most of the course was well covered so good times all around. The winner on the night was John Meagher who was 1 second off nailing the predicted time!

 

 

Name Dist Predict Actual Difference
John Meagher 5k 21:00 20:59 1
David Sheahan 5k 17:15 17:03 12
Sinead Lee 5k 29:00 28:46 14
Ger Carey 5k 29:00 28:46 14
Mike O’Keeffe 5k 22:00 21:45 15
Maebh Carey 3k 15:30 15:12 18
Loretto Duggan 5k 22:40 22:18 22
Eoin O’Connor 5k 22:30 22:02 28
Paul Scully 5k 20:30 19:57 33
Barry Creamer 5k 21:00 21:39 39
Shane Connolly 5k 22:30 21:45 45
Eagle 5k 21:00 20:14 46
Eddie Hynes 5k 22:00 21:14 46
Eddie Tucker 5k 21:00 20:07 53
Ronan Walshe 5k 25:00 23:29 1:31
Alan Kelly 5k 20:00 18:49 1:11
Brenda Ryan 3k 15:00 17:53 2:53
Maire O’Doherty 3k 16:00 12:04 3:56
 

A big thanks to Mary and Carmel who was on hand at the line to get the times on the night!

Another 2 weeks to go in this years series so if you are free the next few Wednesdays then come and join us!!!

Apr
17
2018

Time Trial Series – 2/4

The second in this years TT league and we had a southerly breeze to contend with on the course this evening, so it was side-winds all round!!

 

Name Distance Time
 
Joe Gleeson 20k 33:30
Timmy Kelly 20k 36:30
Paul Scully 20k 37:35
Ronnie O’Driscoll 20k 38:30
Ken Hassett 20k 39:05
Bill Maher 20k 40:40
Odie O’Driscoll 20k 42:10
Ger Carey 20k 47:30
 
Brenda Ryan 10k 24:06
 

Another 2 weeks to go in this years series so if you are free the next few Tuesdays then get the cobwebs off the bike and come and join us!!!

Apr
15
2018

Summer Training – Week 2

Another club weeks comes and goes….

A big week for the club has come and gone, and this years version of club week has finished, culminating with the North Tipp sprint on Saturday morning. However, the show must go on and with the time-trial and run series up and running we have plenty of sessions to get over the club week hangover!!!

North Tipp Sprint 2018

Well done to all club members who took part in this years event and in particular to Darren Dunne who again won the overall male event, and also to Ciara Cairns, who won her age category. Members taking part on the day included: Joe Gleeson, Seamus Duggan, Odie O’Driscoll, Timmy Kelly, Madeline Cleary, and Ger Carey.

 

As ever this event cannot take place without the work of the committee in the run up and from all club members who help out on the course on the day, so a big thanks to all!

 

Next up for the club is the upcoming Try a tri / Try a sprint in association with Nenagh Lions club on Saturday June 9th, quickly followed by our own Lough Derg Sprint / try a tri on June 16th so keep the dates free in your diary!

Killea 10mile / 5k

Not happy with spending the weekend running one of the first triathlons on the TI calendar, an eager collective made their way over to outside Templemore to take part in this years Killea event on Sunday. Strong winds, heavy showers and an undulating course made this a challenging event for all. Well done to all club members who took part and in particular to David Sheahan, who won the 5k event and to Gary Scully who was second in the 10 miler. Other club members taking part in the 10 mile included: Alan Kelly, Eddie Tucker, John Meagher, Eddie O’Meara, Barry Creamer, Mike O’Keeffe and Mary Duggan, while Paul Scully waddled around the 5k course.

This event was a perfect practice run for the upcoming half marathon at the Great Limerick run so the training will continue for this over the coming weeks.

 

Time trial league

The time-trial league is up and running so we will have the second instalment of four from the Leisure Centre at 6.30pm on Tuesday. This will follow the North Tipp Sprint route and has 3 turn off options 10k / 20k / 36k so has something to offer all level of fitness. The 10k / 20k routes are also the ones being used for the upcoming “Try a tri” event in June and so is open to all who wish to get a chance to practice the cycle leg. Cost of entry is free.

 

Run Series 

 

This years Run series is up and running and we have another 3 weeks left on the usual courses, taking place at 7pm from Nenagh College. The run has the usual €2 entry and with all money taken in given out on the night to the various winners!!!!

 

This is the ideal starting point for anyone wishing to enter the world of triathlon so if you know anyone who wants to give it a go well get them up to this run on Wednesday!

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval set, while Thursday will be a power set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 17th April  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 19th April  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  8 x 100m f/c power           x 2                  (2000m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

 

Running sessions: 2 sessions this week. On Monday we are in the CBS for our track sessions and this week will be a further 400m session. This gets started at Nenagh CBS at 7pm. On Wednesday we return to Nenagh college for our run series with a choice of 3k/5k route. This will get started at 7pm.

 

 

  Monday 16th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (25min interval)  
  1min recovery between each               (4000m)  
   
Novice 10 x 400m (25min interval)  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m

 

 

Bike sessions:  1 session this week. Tuesday will be the first of our time trials and there is a choice of 10k/20k/36k. This will get started at 6.30pm from Nenagh Leisure centre.

 

The full weekly schedule:

Day Morning Evening
 Monday  Run Session: 7pm

Nenagh CBS

Novice session included

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial series: 6.30pm

Leisure Centre

Wednesday Run series: 7.00pm

Nenagh College

Tri / Masters Swim: 8pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday 

 


 Have a good week out there!

Apr
11
2018

Run Series – 1/4

The third night in club week means the return of the Run series league and although slightly cold and breezy conditions were dry, which made good running conditions. Winner on the night with the closest predicted time was the Eagle, but obviously there will be a stewards inquiry into this!!!!

 

Name Dist Predict Actual Difference
Eagle 5k 21:20 21:16 4
Mike O’Keeffe 5k 23:00 22:45 15
Loretta Duggan 5k 22:54 22:35 19
John Meagher 5k 21:00 21:21 21
Paul Scully 5k 21:00 20:38 22
Barry Creamer 5k 21:30 21:04 26
Ger Carey 5k 29:00 29:32 32
Mary Duggan 5k 25:50 25:01 49
Eddie Tucker 5k 21:20 20:35 45
Deirdre Finn 5k 23:41 24:42 1:01
Andrew McLoughlin 5k 21:00 19:37 1:23
Eddie Hynes 5k 23:40 22:05 1:35
David Sheahan 5k 21:30 19:25 2:05
Maebh Carey 3k 20:00 15:43 4:17
Michael Kyne 5k 28:00 22:25 5:35
 

 

A big thanks to Geraldine who was on hand to get the times on the night!

Another 3 weeks to go in this years series so if you are free the next few Wednesdays then come and join us!!!

Apr
10
2018

Time Trial Series – 1/4

The second night in club week means the return of the TT league and we had an eager crew at the Leisure Centre for the first in this years series. A headwind made going on the way out tough but once the turn was made it was top gear back into town.

Name Distance Time
 
Joe Gleeson 20k 35:10
Paul Scully 20k 37:10
Ronnie O’Driscoll 20k 38:50
Timmy Kelly 20k 39:00
Ronan Walshe 20k 39:40
Barry Creamer 20k 40:00
Ken Hassett 20k 40:01
Odie O’Driscoll 20k 40:05
Bill Maher 20k 40:55
Majella Moyles 20k 42:00
Geraldine Kyne 20k 42:15
Eoin O’Connor 20k 42:45
Ger Carey 20k 47:10
Sinead Lee 20k 49:30
Carmel Finn 20k 49:45
Mary Duggan 20k 56:10
 
Darragh Kyne 10k 19:50
 

Another 3 weeks to go in this years series so if you are free the next few Tuesdays then get the cobwebs off the bike and come and join us!!!

Apr
8
2018

Summer Training – Week 1

New training block – Club Week

A big change in the training schedule this week with the start of club week and the time-trial and run series. A previous post has detailed the main changes of the training schedule for club week so this will just cover the usual sessions that will continue.

This was the last week of the Spring training block and the block ended as it started with a cold and wet day on the bike, so overall the weather conditions were not the most favorable but hopefully over the next 12 weeks we will have a bit more luck.

Thanks to everyone who supported the sessions during this block and hopefully we will see some new faces out on the roads and lake over the next 12 weeks. This block brings to an end to the Tuesday turbo session, Thursday Dromin road session and the Sunday cycle but we are sure there is plenty on the timetable to keep everyone going!

North Tipp Sprint 2018

A final reminded that our own race the North Tipp Sprint takes place this coming Saturday and as always we encourage club members to enter the event but as is the same every year we do need adequate numbers of marshals to help on the day . So, if you know someone who may be able to help out then let us know.

Viber group

In addition to the regular sessions there will a number of non-official club sessions that will be taking place on days where we have no official session. In order to keep informed of these sessions and other updates make sure that you are included on the Viber group, and if you are not on the group then just let a member of the committee know and we will include you.

Its over to you…….

Over the past 2 training blocks the bulletins have been used to keep members informed of the sessions and give an overview of what we have been up to.

As we are now hitting the official TI race season instead of hearing us talk about the training, we want to hear from you on any events that you have taken part in and to share the experiences of our members on various TI and other events over the coming months.

So, if you take part in an event then let us know so that we can spread the word……and even better still if you want to write a bit about your experience of an event we will make sure that it gets top billing on the weekly bulletin!!!

….Ask not what your club can do for you….but what you can do for your club!!!!

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim, while Thursday be a return to the Pyramid set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

 

  Tuesday 10th April  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1200m f/c breathe on 4th                         (1200m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3000m


 

  Thursday 12th April  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1           (250m)  
   
  4 x 50m f/c  
  4 x 100m f/c  
  2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c                                                  (1600m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

Running sessions: 2 new sessions this week. On Monday we return to the CBS for 12 weeks of track sessions and as ever we start with a 400m repeat session. This gets started at Nenagh CBS at 7pm. On Wednesday we return to Nenagh college for our run series with a choice of 3k/5k route. This will get started at 7pm.

 

 

  Monday 9th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  10 x 400m (20min interval)  
  1min recovery between each               (3200m)  
   
Novice 8 x 400m (20min interval)  
  1min recovery between each                 (2400m)  
  4000m
   
Cool-down 800m easy 800m
   
TOTAL 7800m

 

Bike sessions:  1 new session this week. Tuesday will be the first of our time trials and there is a choice of 10k/20k/36k. This will get started at 6.30pm from Nenagh Leisure centre.

 

The full weekly schedule:

Day Morning Evening
 Monday  Run Session: 7pm

Nenagh CBS

Novice session included

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial series: 6.30pm

Leisure Centre

Wednesday Run series: 7.00pm

Nenagh College

Tri / Masters Swim: 8pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday North Tipp Sprint: 9am 

Leisure Centre

Sunday 

 


 Have a good week out there!

Apr
8
2018

Club Week 2018 – April 9-14

 

A big week for the club ahead and Club week is where the spring schedule kicks into full swing!!

It all starts tomorrow where we ditch the road running and head back up to the track and from there it is fast and furious up until the grand finale of the 2018 North Tipp Sprint on Saturday!!

Such events are only a success if they are supported by the members of the club so with this in mind we hope that you can attend as many of the events as possible.

All events are also open to non-members and “try a tri” competitors so if you know of anyone who would like to try any of the sessions out then bring them along!!!!

Monday 9th April

runner

Kicking off the week we have are back on the track with an introduction to track interval running….as ever all you need is a watch and some willpower……runners optional!!!! Commit to the 12 weeks of track work and your running will come on significantly!!!! Session starts at 7.00pm in Nenagh CBS.

 

Tuesday 10th April

Next up we have the return of the time trial series and this takes place from the Leisure Centre at 6.30pm. This will follow the North Tipp Sprint route and has 3 turn off options 10k / 20k / 36k so has something to offer all level of fitness. The 10k / 20k routes are also the ones being used for the upcoming “Try a tri” event in June and so is open to all who wish to get a chance to practice the cycle leg. Cost of entry is free.

The TT series will run over 4 weeks so why not come out and see how much you can improve by over the course of the month!!!!

Wednesday 11th April

 

Wednesday sees the return of the Run-series. This will take place at 7pm from Nenagh College and will have the usual 5k route around the by-pass and also a 3k route and so is ideal for any “Tri a try” competitors. This run series will run for 4 weeks in total and has the usual €2 entry and with all money taken in given out on the night to the various winners!!!!

This is the ideal starting point for anyone wishing to enter the world of triathlon so if you know anyone who wants to give it a go well get them up to this run on Wednesday!

 

Friday 13th April

The relative calm before the storm!! No official events are on the calendar but most of the day will be spent getting the course for the North Tipp sprint set-up.

If you are free at some stage to help out with set-up and in particular in the evening to put together the transition area it would be greatly appreciated!!!!

Saturday 14th April

One of the first official triathlons on the TI calendar is our own North Tipp Sprint. We may not have national series or Intervarsity champs as part of the event this year but nonetheless we will put on a safe and competitive event and as ever we promise the hottest event of the weekend!!! The race kicks off at 9am so come down for a look if you are not marshalling!!!

 

We hope that there is something to offer all members and as with the majority of our events the cost is minimal and they are open to both members and non-members, with hopefully something on offer for all levels of fitness. So spread the word and we hope to see lots of ye attending the various events during the week!!!!!

Apr
1
2018

Spring Training – Week 12

The end of block…..

So we enter the final week of this training block and from next week on there will be a number of changes to the training regime…starting with club week. We also have the North Tipp Sprint now less than 2 weeks away so it must mean that the triathlon season is about to get up and running! The weather this week was a bit more forgiving so we were able to run all sessions and now with only 1 week until club week it is last chance saloon for getting a bit of extra training in!!!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side this week saw the end of the short Masters specific training sessions and we hope that the shorter pace sessions gave everyone the chance to sharpen up their race start technique and overall power. From this week on it will be all triathlon focused sets and in May we will look to combine this with some open water stuff so keep up the good work!

All of the usual bike sessions went ahead this week, which has been a rarity given the recent weather! On Tuesday the Spinner / Turbo / Run session, we did the last of the pyramid sets and this was followed by what was hoped to be a 8k run but somehow only managed to be 7k!!! This week is the last spinning / turbo session for the year so if you want to get one more interval workout done before we hit the open roads then come down on Tuesday. On Sunday  the group completed a new route which included a number of drags and climbs but given the cold but dry weather conditions was no bad thing. Again next week will be the last formal Sunday cycle so if you want one more 25-30 mile aerobic cycle then come out next Sunday at 10am.

The running session on Thursday was another of the fartlek efforts and this time we worked up to 40min / 8k efforts. This week is the final of the Dromin road training sessions and then it will be back up to the track.

North Tipp Sprint 2018

We are now less than 2 weeks away from the 2018 version of our annual pool based triathlon. Changes to the structure of the TI calendar have made this a more difficult sell but nonetheless the club will do its best to put on a good and competitive event at the cheapest price possible.

As always we encourage club members to enter the event but as is the same every year we do need adequate numbers of marshals to help on the day . So, if you know someone who may be able to help out then let us know. We will be putting a marshal list together this week so keep an eye on the Viber group for more updates!

Club Week 2018

As is the norm at this stage we start our third training block with Club week. During this week we start our TT cycling and run series so this is just a reminder for your diaries that these start the week after next.

As ever we get individual times for both the TT and the run so are always looking for anyone who is free to help marshal and collect times for these events. In order that it is not the same people giving their time we are going to put a reminder of these on the Viber group so if you are free and can help out then please let us know.

The starting dates for the events are below and we will have more on this next week.

  • Tuesday 10th April 6.30pm:  -Time trial series (4 weeks) 10-20-36k.
  • Wednesday 11th April 7pm: Run series (4 weeks) 3-5k.
  • Saturday 14th April 9am: North Tipp sprint

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval set while Thursday will be a long interval set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 3rd April  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 5th April  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 1            (250m)  
   
  1 x 400m f/c  
  2 x 200m f/c                            x 2              (1600m)  
   
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

 

Running sessions: The Thursday run is a hill set and for the last time this year will start from Nenagh College.

 

  Thursday 5th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  5 x 30sec hill climb  
  400m recovery                              x 4     (5000m)  
   
Novice 4 x 20sec hill climb  
  200m recovery              x 4     (2000m)  
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9200m

 

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Moneygall – Army Hill – Toomevara – Silvermines – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday  Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

Mar
25
2018

Spring Training – Week 11

2 weeks to go…..

The clocks have changed so it is almost that time of year to change up the sessions and get back outside on the bikes during the week. There are only 2 weeks left in the current block before we hit into block 3 and club week, so if you want to get some fine tuning done before this then get out for our last 2 weeks sessions!

 

 

Upcoming Events

The long weekend is coming and on the triathlon side of things the next event is down in Clonmel on Easter Monday.

 

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be the last in this years Masters sprint sessions while Thursday will be a triathlon specific training set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

  Thursday 29th March  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 2 x 100m f/c drill (head-up breathe)  
  2 x 100m f/c (race start)            x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: The Thursday run is the final round of our fartlek repeat sessions. The run will start as usual from Nenagh College.

 

  Thursday 29th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (40min run)  
  2min recovery                                x 8        (8000m)  
   
Novice 3min run  (30min run)  
  2min jog / walk                               x 6       (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday for anyone heading out on the bike Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Dolla – Templederry – Latteragh Golden mile – Toomevara – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday
 

Tuesday

Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday  Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

Mar
19
2018

Spring Training – Week 10

A tale of more snow…..

You would think that with the best part of March out of the way and the clocks about to change to give some extra light in the evening that we would be pretty safe from sessions not going ahead on account of snow and ice but yet again it proved differently! The weekend was a bit of a snow out but hopefully that will be the end of the bitterly cold conditions for the rest of the training block!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side it was more of the same with good numbers across all training sessions during the week as the intervals increase in distance and intensity.

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session, we did the last of the short interval repeat sessions containing plenty of small effort bursts and short recovery times and as ever was followed-up by the usual 6k run. We now only have 3 more spinning sessions and have a few spare bikes so if you want to get a couple of sessions under the belt before the start of the TT league then come down on Tuesday! Over the last 3 weeks we will be again looking to increase the distance off the bike and will be working up to the full 10k Olympic distance run.

The Sunday cycle was again a victim of conditions on account of the icy and snowing conditions.

The running session on Thursday was another of the timed 5k efforts and this time we changed route and covered the run series route…..despite the rain, conditions were good for running and the course was covered in good time by all. The next time we will be on this route will be in a months time with the start of the annual Run series so if you want to get some prep work in for this then join us for the last few Thursday evening sessions!

Club Training weekend 2

This weekend will be the second in our club training weekends and we will be keeping it pretty low key. We will start the weekend as ever with a 5-7-10 mile run on Saturday morning while some club members will be making their way down to Tralee on Saturday for the Kingdom Masters gala. On Sunday instead of running our own club Duathlon some members are going to head over to support the Ennis Tri club duathlon. It would be good to have a decent club turn-out for this event so if you are free then sign up on the TI website!

  • Saturday 24th March: 9am Nenagh College: 5 – 7- 10 mile run
  • Saturday 24th March:  Tralee Masters Gala
  • Sunday 25th March 11am: Ennis Duathlon

Junior Training

This weekend saw some of our Junior members attend the duathlon in Loughrea, which went ahead despite the Arctic conditions so well done to all who attended and braved the elements on this one!!!

We are due to be out at the Five alley again on Sunday and fingers crossed for the weather to hold up this week!

  • Saturday 24th March – Club Duathlon – Five Alley (1pm)

 

 

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Power set while Thursday will be a distance swim set.

Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

 

  Tuesday 20th March  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  8 x 100m f/c power           x 2                  (2400m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2700m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3650m


 

  Thursday 22nd March  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1000m f/c breathe on 4th                         (1000m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: The Thursday run is the final round of our 1k repeat sessions so will be going all the way to 10k on the repeats. The run will start as usual from Nenagh College.

 

  Thursday 22nd March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 10 increasing pace  
  90sec recovery between each               (10000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
  10400m
   
Cool-down 800m easy 800m
   
TOTAL 14200m

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday for anyone not heading to Ennis our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Moneygall – Army Hill – Toomevara – Dolla – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday  10 mile Run: 9am

Nenagh College

 

 Junior Duathlon: 1pm

Five Alley

Masters Gala: Tralee

Sunday  Ennis Duathlon: 11am

Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

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