Nov
19
2017

Winter Training – Week 7

Another one bites the dust….

Another week down in the first training cycle of the year. The sessions continue to build on from the previous week and a few of the mid-cycle sets must have scared a few off as we saw a bit of a downturn in attendance last week…..so hopefully we can see a big push back for the final 4 weeks before we take a break!!!

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

On the swimming side the 3 morning lanes are well established and the sessions continue to be a mix of shorter sprint sessions on Tuesdays and more triathlon focused sessions on Thursdays. This week we undertook the second of our distance swims covering 500m and will slowly work our way up to 1600m over the course of the season so a bit to go yet! The Masters sessions continue to see club members attend for a bit of poolside coaching and stroke work and as ever if any member wishes to attend these 2 sessions then you can attend on a pay-as-you-go basis at €7 per session.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued but there was a small football match on the television to contend with but still we had a good showing. Again this session was followed by a run and we are now up to about 4k on the run so by the end of the training block we intend to have gotten this up to around 5k! As always there are still a few spare spinners available that can be taken at a cost of €2 per session….so if you wish to join in on this session then come down on Tuesday!

On Sunday the sky was filled with dark clouds but conditions for cycling were dry and calm and we had a crowd of almost 15 cyclists with 2 groups for the first time. At some stage thought our good run of luck was going to give out on us a little and today was the day….the rain may have stayed away for the session but we got caught with the mechanicals. A puncture in the first 5 miles meant that a group stayed back but mixed communication signals meant that the main group circled back and the 2 groups missed each other…..eventually the chasers gave up the ghost (all males obviously) and used technology (phone) and the 2 groups were back together in Dolla. Onward for another 20 miles and in the end the group covered 55k. No injuries apart from a few broken spokes but we will work on puncture management for the future!!! It would be great to see some new faces out so that we could arrange a proper Group 2 so if anyone is interested in attending for the shorter 20-30k cycle then make Sunday morning a priority!

The running session on Thursday was a complete change of tactic and saw the first of our shorter speed sessions with the return of the famed 400m repeats. A bit of a testosterone surge towards the end meant that the cool down was more of a walk but it is always good to get the first short session under the belt after a month of aerobic base building.

We are still in the process of trying to find an end of block race to use as a goal to aim for with the remaining sessions but we will get back to ye if we find a suitable one over the next few weeks.!

And the report could not go without mentioning the newest session on the block, where on Monday a group of triathlon and Masters members attempted to show some degree of core strength and agility in the form of pilates. It is fair to say that it was more slug than strength and shows even for the degree of fitness members have the core strength leaves a lot to be desired…..the sessions will continue for a further 3 weeks so hopefully by the end some of us will be just about able to touch our toes!

 Club Membership

Again….in a process that is akin to getting blood from a stone …….we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

We have included bank details for membership and this has been posted on the “About us” page on the website for anyone who wishes to pay by bank transfer, just remember to include details of who you are and send an application form (can be sent in electronically to the club email at nenaghtriathlonclub@gmail.com).

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be a power set (fingers crossed!)

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

 

  Thursday 23rd November  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c kick (fins)  
  4 x 100m f/c (paddle + fin)  x2        (1600m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m)  
   
  1900m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

Running sessions: The Thursday run is a 1k interval set with a shorter set on offer for all novice members on the night.

 

  Thursday 23rd November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  1k increasing pace  
                                                      x6        6000m  
   
Novice 1k increasing pace  
                                                     x4        4000m  
   
  6000m
   
Cool-down 800m easy 800m
   
TOTAL 9800m

 

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle and will again we taking a new route with the final distance being around 25-30 miles.

 

The full weekly schedule:

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

McDonagh Park

S+C: Pilates: 8pm

Buster Fitness

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   Group Cycle: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

Nov
12
2017

Winter Training – Week 6

Mid Term Report

We are now turning on to the home straight in the first block of training for the coming year. We have built week on week and have been blessed on the weather front across all sessions. We had a number of pyramid sets during the week and a 3k/5k run challenge with some great times already from the lads. So, hopefully over the coming weeks we can keep the sessions going before taking a well earned break in December!!

On the racing side of things we still have a sneaky cohort of members racing under the cover of darkness…..we had moles telling us of Sinead Lee trying to get away with finishing a marathon down in Greece (nabbed)…..the Sheahans as ever sneaking off on a Saturday to run a half marathon or something like that in Munster…. (and even winning age groups we hear) …. and some of the Templemore crew racing and setting PBs in other Marathons…..

***Warning – If ye decide to do a sneaky race we are going to catch you eventually so do the decent thing and inform us or better still report on it!!! ***

 

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

On the swimming side we are really beginning to see the benefit from the extra swimming sessions and have good regular attendances at our morning sessions. Sprinting and tumbleturning is the new vogue in the mornings for this block and this week we ran the first of our pyramid sets which are a standard bearer for assessing fitness. Another 4 weeks to go and we have the first Gala test of the year in Mallow so we hope to see a good club turnout for this.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and we have now built up to our first pyramid set interval of 30mins and this was followed by a 3.5k run. The testosterone levels are rising on the run part and there was very little chatting by the end of the 3.5k!!

This weeks session was the last in the first set of intervals and we are going to continue the sessions for a further 5 weeks so it is that time again to pay to book your spinner. As ever spinners are given out on a first come first served basis at a cost of €10 for the 5 weeks. The remaining spinners are available at the usual price per session (€2) also on a first come first served basis! Over the next 5 weeks we will be building on the interval set and increasing the run to a final distance of around 5k.

On Sunday the clear skies were out again for us and again a good turnout with around 20 club members making it out for the 27 mile circuit. All was kept controlled and conversational and we are now seeing the majority of members comfortably completing the route. A few members followed this cycle with a 4k run and we will try to include a run part on occasion over the next 5 weeks.

The running session on Thursday again had a great turn out where this time we hit the first 3k/5k fitness test and it was great to see people on both circuits. There was the usual mix of lunatic starts and dying at the end but this is all part of the learning process. On the night we had a number of great times and PBs which is down to the consistency a number of members have taken in training over the past 5 weeks. Another 4 weeks of regular running and we will repeat this session again so keep up the good work!!!

We are still in the process of trying to find a running race / event towards the end of the training block that we can train towards…..we will get back if we find a suitable event!

 Club Membership

Reminder that it is that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

We have included bank details for membership and this has been posted on the “About us” page on the website for anyone who wishes to pay by bank transfer, just remember to include details of who you are and send an application form (can be sent in electronically to the club email at nenaghtriathlonclub@gmail.com).

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint 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.

 

  Thursday 16th November  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c kick (fins)  
  4 x 100m f/c (paddle + fin)  x2        (1600m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m)  
   
  1900m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

Running sessions: The Thursday run is at last moving away from the aerobic base build and we will be starting more interval based training with the first week showing the return of the 400m repeat set.

 

  Thursday 16th November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  8 x 400m  
  1min recovery between each           3200m  
   
Novice 6 x 400m  
  1min recovery between each              2400m  
   
   
  3800m
   
Cool-down 800m easy 800m
   
TOTAL 7500m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle and after 5 weeks on the looped route we are going to move out and venture on a new route with the total distance being 25-30 miles.

 

The full weekly schedule:

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

McDonagh Park

S+C: Pilates: 8pm

Buster Fitness

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   Group Cycle: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

Nov
5
2017

Winter Training – Week 5

The half way point!!

At this stage we have reached the half way point of this current training block and it is great to see so many of the sessions well supported. Being the mid-term point we have decided to make a couple of changes for the current week and intend to introduce a new Strength and conditioning class into the mix! We are sure that those who have consistently trained over the last month are now beginning to see the benefit so keep it up over the next 5 weeks till we all get a well earned break!!!!

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

On the swimming side most people have gotten into a consistent routine and there is the good mix of short masters training with an emphasis on sprinting coupled with the more triathlon specific set on Thursday morning. If you have not made it back to the pool yet then there is no better time than the present!!!!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and slowly over the last month we have increased the cycling intervals to around 30mins and we are now following this up with a 3k run. This weeks session is the last in the first set of intervals and if there is enough demand after this week to continue we will arrange a further set of 5 weeks training with the usual costs that will bring us up to the end of the training block. As always the spinners remaining are on offer to all members at the usual price per session (€2) on a first come first served basis!

On Sunday the clear skies and end of the marathon saw our strongest showing to date with around 20 club members making it out for the 27 mile circuit. All was kept controlled and conversational apart from the occasional enthusiastic surge which was quickly reeled in! All we need now is some of the newer members of the club to get the cobweb off the bikes and get the shorter Group 2 cycle up and running!!!!

This was meant to be the last in the current set of cycles but we will make a call during the week whether to break for a midterm duathlon or continue with the cycling aerobic build sets. More on this later in the week!

The running session on Thursday again had a great turn out where we are consistently getting 25-30 members out for what was the last in the aerobic fartlek buildup sessions. The theme again was conversational running and this week we worked up to 45min fartlek running. This week the plan is to put the aerobic work we have covered to the test and after the warm-up will have a 3k/5k straight run so people can get an idea of where they are time wise, so if you are still waiting to make an appearance on the run circuit well then there is no better week to come out!!!!

*** New Session: Beginners Pilates ***

The club has always tried to offer a mix of sessions to cater for all levels and abilities and now that the majority of the races for the coming year are over we are going to change it up and try to do a bit of work on the core and injury prevention side of things. Starting on Monday 13th November at 8pm we have arranged a beginners Pilates session to be run by Paul Nevin over the course of 4 weeks. This is aimed to give an overview of this type of session that improves core stability / biomechanics with the ultimate aim of improved performance and injury prevention. With the number of lads complaining of various niggles (no names will be mentioned!!) this class is a must for the big miles and events yet to come.

The sessions are open to all members and will be subsidised by the club so will work out at about €5 per session but we will get back about this. So if you are interested (there has already been a good response!) then let a committee member know so that we can an idea of numbers!

 Club Membership

Reminder that it is that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

We have been asked by a number of members to include bank details for membership and this has been posted on the “About us” page on the website for anyone who wishes to pay by bank transfer, just remember to include details of who you are and send an application form (can be sent in electronically to the club email at nenaghtriathlonclub@gmail.com).

 

 Weekly training

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

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

 

  Thursday 7th November  
   
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  
  3 x 100m f/c  
  1 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1200m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1750m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

Running sessions: The Thursday run is a straight 3k / 5k timed run at the usual time and place! We will be doing a group warm-up prior to the main run.

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. We will make a call later in the week if the coming Sunday session will be bike only or duathlon. Both sessions are suitable and designed for any new members.

 

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
Sunday   Group Cycle / Duathlon: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

Nov
1
2017

Race Report! – Mallorca 2017

Race Report – Challenge Paguera-Mallorca

 

On the morning of the 14th October 2016, I was a patient in the Oncology Unit, University Hospital Limerick to take on my third hit of chemotherapy for Breast Cancer.

 

On the morning of the 14th October 2017, I was a triathlete, on the beach of Paguera Mallorca, with Geraldine Kyne & Margaret Hogan a long side me, to take on the Half Ironman Distance Triathlon.

 

What a year to get there!!

 

I registered for Challenge Paguera-Mallorca on the 31st December 2016 (thanks to Geraldine’s encouragement and a wee bit of coaxing) It was, at that stage, over two weeks since my sixth and final hit of chemo, and over five months post surgery…now was the perfect time to set a goal. Out with the old year, and in with the new…2017 was going to be the year to build back up my strength, endurance and enjoy what I do most….training.

 

I eventually got the go ahead from my medical team in UHL that I could start back running in late August, and return to both swimming & cycling in October. However, I had to start back slowly… very, very, slowly. It wasn’t going to be the 15 – 20 hours per week training that I was accustomed to pre diagnosis. I was to keep it to a low number of hours per week, and at a very low intensity. I started off at 6 hours per week, adding an extra hour every 3 weeks. As much as I was itching to meet up with club members and resume training at full throttle, I had to be smart and progress at a snail’s pace. I really had no idea how I was going to achieve my ultimate goal and be able to train well again. I tried to source a specialist or at least someone to advise me how to approach my new training regime, I had no luck. All I could remember from my medical team in UHL was take it slowly… listen to my body, most importantly, my affected arm.

 

During the almost four months of chemotherapy I would walk on my bad days, run, hike and swim on my good days. With a few short, slow cycles the odd weekend. During mid January 2017 I started slowly back into training, I was now aiming towards Mallorca Half Ironman. The first week of February I started cross fit, attending classes twice a week. It was necessary to explain what I could and could not do. Both Chloe and Gina, have being working with me to regain slowly the strength back into my arms. It has been very slow, but I have progressed from 5kg to 12.5kg, and delighted. My swim sessions started off at 30 lengths/750 mtrs twice a week, adding 100mtrs every week. My first swim of 30 lengths took me over 30mins, it was so slow, but it was heaven to be back in the water. My ultimate aim was 2500 mtrs, 100 lengths of Nenagh Pool….which I eventually reached on 23rd May. My running was very slow, not that I was ever fast…but I was happy once upon a time to be able to run/race at a 7mm pace. My aim here was to complete one of the clubs 5km run series in less than an 8mm pace. I was absolutely thrilled to achieve this on 3rd May, completing a 5km run in 23:53. As for the bike, this has been the slowest to gain progress, as it requires a lot more hours. However, I am working on this..…with an aim to joining the racing group of Nenagh CC someday…..some year J J

 

So over nine months after registering for Challenge Paguera-Mallorca, Geraldine, Margaret and myself departed Cork airport on Friday 13th for Mallorca. After landing at Palma airport, and meeting up with Clonmel Triathlon Club & their supporters, it was a bus transfer to Paguera. We checked into our apartment and headed off to collect our bikes. We had decided earlier in the year to hire our bikes. We couldn’t fault the bikes, they were perfect for us. I do believe Margaret saying that the rented bike was better than her own back home. We did a 6km trial run on bike…all good. It was then go get bite to eat (with a beer) and pick up our numbers etc at registration.

 

So, to put it briefly, we got our bags ready for transition and dropped them down into female tent on Friday night. Back to apartment, relaxed, glass of vino, bed.

 

Up at 7am next morning and after breakfast we were on our way to the start line via transition area for one last check on our bags. The main street of Paguera was quiet. No traffic permitted, as this was part of the run route.

 

The morning temperature was 22 degrees. It was going to be a hot day. We headed down to start line on the beach. The water was balmy. (For those of you reading this report, and new to triathlons, a half IM distance swim is 1.9km/1.2mls) Male pros were first to start, followed two minutes later by the female pros. In the proceeding four minute intervals, the age category groups ran into the water on the blow of the whistle to start their challenge. We had been told in race briefing the day before, that pros were not allowed to wear wet suits, whereas the rest of us, had to. Water was way too warm for wetsuits. Geraldine’s swim didn’t go great for her, her wetsuit opened during the swim and her new goggles leaked, not the most enjoyable swim for her. Margaret was happy with hers, and I with mine. On approach to the beach at end of swim, a thought went through my head’ how was I going to put on socks over sandy feet…feet could get uncomfortable’. I was delighted to see that organisers had a shower going full flow just at edge of beach to wash sand off ourselves…perfect!

 

Geraldine and Margaret were just about ready to head out on bikes, when I was entering the tent after the swim. Geraldine’s eyes were swollen and sore, a result of leaking goggles. I of course broke all transition time records….not. After about 7 minutes I was out to get bike and head out of transition. The challenge here was to run with bike up a ramp to the mount area. I settled into the cycle comfortably, drinking, and eating a little. Mallorca is a cyclist’s haven, great weather, roads in prestige condition. After 5km into cycle the gradual climb of 15kms began. A Bollinbrook style climb, long and steady. At about 1km from turnaround point, I met Geraldine, with Margaret only metres behind, on their descent. It was a quick ‘hi ya’, and they were gone. The cycle consisted of two loops of a 45km route. Thankfully all roads were closed, and well marshalled. Of all the disciplines I was in fear of, it was the cycle (no surprise). I feared cycling a hired bike, a technical course, descents and cycling on right side of road. On the second time round on loop, it was Margaret I met first, with Geraldine just behind, on the descent…the chain on Geraldine’s bike was giving her trouble. The three of us completed our cycle within minutes of one another. This was my favourite segment.

 

Down the ridiculous steep ramp with bike, into transition, rake bike and into tent to change into running gear. No transition time record. After a fabulous swim, and thoroughly enjoyable cycle, all I had to do was run 21km/13mls and I will have finished my third half Ironman. I had estimated that run should only take me about 2 hours to complete. But OMG, that time was well and truly re-calculated after 2kms into run…the heat was cruel. I knew it was hot….but I never realised how high the temperatures were until I started run. What run…it was a shuffle, walk, crawl. This was the toughest part of the triathlon for me. It’s ridiculous what goes through your head…I at one stage was going to get a rabbit or hare, put my timing chip onto its legs, and let it finish the run for me….but how was I going to explain fast times at end of triathlon??? The heat was hurting!!

The run consisted of 4 x 5km loops, with remaining distance at end to finish line. The course had a few little pulls, which proved more difficult in high temperatures. Mentally I found the 2kms along the beach front the hardest. It was unfair to pass all those on beach sunbathing, while others were sitting outside restaurants & pubs socialising and relaxing. All I could do was keep going, whether I jogged, shuffled or walked, I was going to finish it.  And so I did. After a time of 6:53:58 I crossed the finish line, totally exhausted, but delighted. Geraldine and Margaret finished just behind me.

 

The three of us met in the refreshments area after event. A fantastic spread was laid out for all triathletes. All we wanted was something salty…the usual. Challenge Paguera-Mallorca was my third half IM, it was Geraldine’s second and Margaret’s first. I remember completing my first half IM, I was on a high and chuffed with myself. You would think Margaret would feel the same, after achieving a great time for someone who was last on a bike back in July for the Sligo Olympic triathlon, never mind swimming or running…….Margaret was more excited after she telephoned home to learn that the Burgess Camoige team she plays on, had won the county final same day. Well done girls!!

My approach to this triathlon was ‘a weekend away with friends, and sure do a triathlon on Saturday for something to do’. I wasn’t racing it, I wasn’t trying to beat my previous times, I was there to do what I love so much, live life, as a triathlete. I wanted to prove to myself that life does go on after cancer. I now hope to do Ironman Barcelona in 2019….in 2018 I will complete the Camino de Santiago by hiking it, with a rucksack on my back, covering a marathon distance a day.

 

I’d like to say a big thanks to my family, friends, the members of Nenagh Triathlon Club, Nenagh Cycling Club and Crossfit…..you have all being such a great support over last year and half, checking in on me, helping me regain strength, keeping me up to date and accompanying me on the very slow runs, hikes and walks. I truly appreciate it. And thanks to Clonmel Triathlon Club & their supporters, who looked after us in Mallorca…ye are a fabulous group, a pleasure to have gotten to know.

Oct
29
2017

Winter Training – Week 4

A little bit milder……!!

An improvement in conditions from the past few weeks made the outdoor sessions more manageable….good crowds this week at almost all sessions so a pat on the back to all members for making the effort to attend!!! We are now almost half way through the Winter training program with a number of small changes at the half way point but more on this in a coming bulletin!

On the racing side this week saw the largest club contingent making their way up to Dublin for the Dublin city marathon and as ever some will only be dying to put the experience in writing with a race report for us!!!!!

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

On the swimming side the pool is covered with a roof so all sessions were up and running. At this stage most people are into a routine of which of the numerous sessions on offer they attend….but if you anyone is looking to work on their stroke and technique for the coming weeks well the best bet is the joint Tri club / Masters session 0n Wednesday evening session (9pm) or for the early-birds, the Friday morning session (6.30am) for some coaching tips at a great pay-as-you-rate of €7.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and each week we are increasing the run distance off the bike and currently at around 3k around the town. We have 2 more sessions in the current building phase and have a couple of spinning bikes available on a first come first served basis.

On Sunday the milder weather brought a good mix of senior and junior cyclists onto the old Dublin road. A couple of small showers on the way out but it was largely dry. No one opted for the short turn around at Moneygall so it was on to Cloughjordan and then home for all with everyone completing the 26 mile cycle without issue…so a particular well done to all the juniors who managed the complete distance…..on the senior side most of the lads had not enough at this stage so set out the other side of town to get a couple of extra miles in after!!

The running session on Thursday again had a great turn out for the latest in our aerobic fartlek buildup sessions. The theme again was conversational running and this week with the increased number of repetitions the pace was better controlled with a mix of people covering 30-40 min fartlek running. We have one more week of these sessions to go before  our first 3k /5k test of the season. For those who came and are new to this type of running, well, the best thing to do is stick with it and hold your own pace, after a few weeks at it you will see massive benefit!

Dublin city Marathon 2017 

A large number of club members made the trip up to Dublin on Sunday morning (remembering the clocks went back an hour!) for the small marathon trek around the streets of Dublin. All made the race distance look easy and you would not have thought that for a large number this was their first time undertaking this distance.

Now that the running is out of the way ye can get the cobweb off the cycling machines and get out for the weekend cycles 😉

Club Membership

It is unfortunately that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be a high intensity short interval set.

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

 

  Thursday 2nd November  
   
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 100m  f/c on 1:20  
  3 x 50m f/c on 40s                x 4       (1000m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery            x2        (400m)  
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 

Running sessions: The Thursday run is again focused on aerobic fartlek efforts and this is the last in the current build up session we promise!!! Novice session run in tandem with the main session and will cover 3-5k.

 

 

  Thursday 2nd November  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x9        9000m  
   
Novice 3min 10mile pace  
  2min recovery             x6                     3500m  
   
   
  9600m
   
Cool-down 400m easy 400m
   
TOTAL 12000m

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will again be our group 20k / 40k cycle. Both sessions are suitable and designed for any new members.

 

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
Sunday   Group Cycle: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

Oct
22
2017

Winter Training – Week 3

A windy and wet one…..!!

Well that was not the greatest week for getting outdoors for training but still all planned sessions went ahead despite the conditions during the week….luckily the majority at the moment are indoors! We had a number of new faces this week (as well as some new old reliables!!) and for any newcomers we would say to focus on a couple of club sessions per week, commit to them and build from there…..after a couple of weeks of consistency you wont believe the progress!!!

On the racing side this week sees the largest group from the club ever taking part in the Dublin city Marathon on Bank Holiday Sunday. We wish all from the club who are going all the best and I am sure there will be many who will be dying to tell their tales with a club report once they return!!

 

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

On the swimming side the pool is covered with a roof so all sessions were up and running. The morning sessions were a mixture of Masters sprint work and short intervals working on aspects of stroke technique while the joint sessions with the Masters club offered more sprint work and coaching for those looking for a bit of guidance on stroke. If any of our newer members are looking to work on their swimming then the Wednesday evening session (9pm) or for the early-birds, the Friday morning session (6.30am) is the place to be for some coaching tips at a great pay-as-you-rate of €7.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and at this stage around 10 of the spinners are block booked for the remaining weeks. Therefore, the remaining bikes are on offer on a first-come-first served basis. As ever we have plenty of room for anyone who wants to bring their own bike and turbo! We followed up the 50min bike session with a gentle 2k run although for some recent Ironman finishers this was not enough and so proceeded to run around the town!

On Sunday we had the second group cycle but this was severely hindered by early morning showers, resulting in some going straight to the pool to get wet there instead! Group 1 covered 26 miles again and by the time the group had returned the sun was beginning to appear…..talk about timing!!

 

The running session on Thursday looked like it was going to be a complete wash and blow out but miraculously the stormy and wet conditions died down and we were able to continue our fartlek buildup. The theme was conversational running but by the looks of the heads towards the end of the session the ability to talk had long been lost!!! 2 more weeks of these sessions to go before our first 3k /5k test of the season. For those who came and are new to this type of running, well, the best thing to do is stick with it and hold your own pace, after a few weeks at it you will see massive benefit!

Garrykennedy 10k 

A number of club members headed to Garrykennedy on Sunday for the annual 10k. The course is definitely not the flattest in the world but at least the weather had improved from the very bad morning conditions. On the mens side, Gary rolled down the hills to take 2nd overall, while we had a number of club members under the 40min mark and well up the field. On the female side Deirdre Finn took 2nd senior overall while Charlotte Jones also broke the 50min mark in taking 3rd senior. A full list of results can be found by clicking on the link below. Well done all!!!

http://www.premiertimingsystems.ie/2017-Race-Results/Garrykennedy-10K-Race-Results

 

 

Club Membership

It is unfortunately that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

 

As we had a number of new (and the return of some familiar faces…) we again are posting a summary of the sessions that the club has ongoing this week .

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 pm        Nenagh Leisure Centre (Masters)
  • Thursday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

There are about 5 spinners still free for this session so if you want to come down then join us. The remaining spinners are first come-first served. If you have a turbo and want to bring that then just make sure to bring a mat. The cost is €2 per session. We also do a 2-3k run off the turbos following the Tuesday session so if you want to do this then bring a hi-vis vest or lights.

Running

  • Thursday:           7:00 – 8:00pm        Nenagh College

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be the first of our distance swims.

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

 

 

  Thursday 26th October  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke       x2        (500m) 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  400m f/c-breathe on 4th                   (400m)  
   
   
   
  10 x 25m f/c kick every 2nd  on side  
  4 x 25m f/c sprint                                      (350m)  
   
  1250m
   
Cool-down 200m f/c easy 200m
   
TOTAL 1950m

 

 

Running sessions: The Thursday run is again focused on aerobic fartlek efforts and we have another 2 weeks to go and then we will change it up. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 26th October  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x8        8000m  
   
Novice 3min 10mile pace  
  2min recovery             x6                     3500m  
   
   
  8600m
   
Cool-down 400m easy 400m
   
TOTAL 11000m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will again be our group 20k / 40k cycle. Both sessions are suitable and designed for any new members.

 

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
Sunday   Group Cycle: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

Oct
18
2017

Garrykennedy 10k

 

Are you preparing for the Dublin City Marathon on  29th October 2017?

 

 

Why not use the Garrykennedy 10K as a warm up event on

Sunday 22nd October at 2pm.

The permit has just issued for the 5th Annual Garrykennedy 10k Fun Run which will take place in Garrykennedy village on Sunday 22nd October at 2pm sharp.  The challenging route will be the same as in previous years, starting from Garrykennedy village up the back road to Portroe, right at the T-junction up past the Primary School then first right down through Cornode and back to the finish line at the woods in Garrykennedy village.  We are delighted to announce that this year the Garrykennedy 10K Fun Run will be chip timed so whether running or walking, an accurate tine will be available from Premier Timing.

Since 2012 this event has raised in excess of €19,000 for charity and this year  we hope to greatly increase that figure when we will be raising much needed funds for Arra Rovers Football Club, Portroe.  Registration for the race will be held at the starting line from 12.30pm until 1.30pm and the fee is €12 per adult which can be paid on the day, with children under 13 free of charge.

The race is open to all runners, joggers and walkers, so whether you are an elite athlete or a Sunday stroller, this is the event for you.  There will be prizes for 1st, 2nd and 3rd man and woman home.  The first man home will receive the Jimmy Duggan Perpetual Trophy (kindly donated by Duggan Brothers, Templemore) and the first woman home will receive the Tony and Breda Gleeson Perpetual Trophy (kindly donated by the Gleeson Family, Portroe).  In addition, the first man and woman home will also receive a voucher kindly donated by Tadgh O’Flynn Jewellers, Nenagh.  There will also be prizes for the first three children home.

There will be lots of entertainment for the children with face painting, games, bouncy castle and tons of fun.  This year the post-race buffet will be held at Ciss Ryans, Garrykennedy.  As in previous years, the atmosphere is going to be electric, so come along and join in the fun and help us raise much needed funds for Arra Rovers Football Club, Portroe.  Thank you.

 

 

 

Oct
15
2017

Winter Training – Week 2

One week down….!!

We are back up and running and the first off-season training week is under the belts…..only 9 more to go before another break!!!!! On the racing side we still have some eager beavers jetting off the continental Europe to take part in some more races and for those members of the club taking part in the Dublin City Marathon there are only a few weeks left!! For those of us who are not up to any ongoing racing well the first week back was a slow and steady one!

The Winter training block  saw the introduction of a number of new sessions to the club, mostly on the cycling side of things.

On the swimming side the morning sessions went on as ever and we had some new faces at the Tri / Masters session on Wednesday evening at 9pm.

We had a number of sessions on the bike this week. On Tuesday we had the first of our Spinner / Turbo / Run sessions and we will be continuing this for the coming weeks. On Sunday we started our new Group cycles and as ever it is a bit of a struggle to get the heads out on the bike. The conditions were dry but blustery and we managed to have enough for Group 1 and took a bit of a detour to avoid a headwind on the way back to town but in all covered 26 miles at a pace of 16-17mph. We will go for another 3 weeks and then have a duathlon so if you are free next Sunday come out and join us!

The running returned to the Dromin road circuit on Thursday evening and we had a good mix of old and new heads on the fartlek course. We will continue this part of the sessions for the next few weeks so as to give everyone a chance to get up to speed!

Challange Peguera-Mallorca Half Ironman 2017

For some the racing season is a distant memory but for others it is still ongoing and a number of club members left it until almost the end of October to get their racing out of the way. Well done to Margaret Hogan, Geraldine Kyne, and Majella Moyles who took part in the half-Ironman event in Mallorca at the weekend and all did the club proud!

Club Membership

It is unfortunately that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

Again a summary of the sessions that the club has ongoing are listed below.

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 pm        Nenagh Leisure Centre (Masters)
  • Thursday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

There are about 5 spinners still free for this session so if you want to come down then join us. If you have a turbo and want to bring that then just make sure to bring a mat. The cost is €10 for the 5 weeks or €2 per session but Spinning bike priority will be given to those who pay upfront for the 5 weeks.

Running

  • Thursday:           7:00 – 8:00pm        Nenagh College

Weekly training

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

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

  Thursday 19th October  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200mm f/c easy-breathe on 4th stroke  
  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)  
   
  2 x 100m  f/c-breathe on 4th  
  1 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                   x 3       (900m)  
   
  6 x 25m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

Running sessions: The Thursday run is back and we will be focused on aerobic fartlek efforts for the first couple of weeks. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 19th October  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x7        7000m  
   
Novice 3min 10mile pace  
  2min recovery             x5                     2500m  
   
   
  7600m
   
Cool-down 400m easy 400m
   
TOTAL 10000m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will see the return of our group 20k / 40k cycle. Both sessions are suitable and designed for any new members.

 

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
Sunday   Group Cycle: 10am 

Leisure Centre

Novice group 1

 


 Have a good week out there!

Oct
8
2017

Winter Training – Week 1

We are back!!!!!

The off-season is now over so brush off the cobwebs and get the goggles, bike and runners back out for action. A full training timetable for the 10 week Winter training session has been put together and we hope that as many members as possible will attend the sessions.

As we have outlined before a number of new sessions are being introduced and these will be undertaken on a trial basis subject to members support so we hope that if you are free you attend and make the first part of Winter training a success.

All of the sessions in this part of Winter training are focused on building some general aerobic fitness and so are suitable to all levels and we particularly invite any new members to attend these sessions.

We will again post the summary of the sessions available over the coming weeks and these are listed below.

Club Membership

It is unfortunately that time of the year that we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 pm        Nenagh Leisure Centre (Masters)
  • Thursday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

For many in the club the swimming has already started with the joint Masters sessions. As with last year we are offering 4 sessions on the pool with the usual club morning swims on Tuesday and Thursday. The Tuesday swim session will focus on shorter distance intervals and so will be a Masters type session while Thursday will be a triathlon specific set with cost of entry the regular pool entry cost. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session up until Christmas with a reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7. As these are coached sessions they offer fantastic value and a must for anyone looking to develop their swimming ability.

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

This Tuesday we will start our new Spinning / Turbo sessions in the fitness studio for a session that we will combine with a run session. There will be about 15 spinning bikes on offer so for anyone who does not want the hassle of setting up a turbo then these can be used. The session will consist of 30-45 minutes of cycling and then we will be out onto the road for a short run. We will build on this session weekly. The cost is €10 for the 5 weeks or €2 per session but Spinning bike priority will be given to those who pay upfront for the 5 weeks.

For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

On Sunday mornings we will have our open road cycle. For this there will be 2 groups on the road. Group 1 will be doing around 40k and the pace will be set at around 28k and kept within a group. For Group 2 the distance will be about 20k and the pace will be set at around 20k and again kept within a group. We will repeat this session over 4 weeks in order to give people the chance to build up some fitness if they struggle at the start to keep within a group.

We really need club members to try and commit to this new session and make it a viable option so if you are free then come out and make this session as social as possible!

Running

  • Thursday:           7:00 – 8:00pm        Nenagh College

The regular Thursday night runs will recommence from Nenagh College and will have the usual main and shortened novice group sessions on offer. The cost for this session as ever is free so we hope that we can start the season on a high with a good club turnout.

Strength and Conditioning

  • Monday:           7:00 – 8:00pm        McDonagh Park

The regular circuit sessions with Bertie Sherlock will be running on Monday evenings and again we would like to see a good turn-out from the club for this session. Such sessions are vital to injury prevention and no one in the club would not benefit from this session. The cost per session is €5 and again the committee will make a call on this session after 4-5 weeks.

Winter Duathlons

We will be hoping to run 2 winter duathlons during the Winter training sessions and these will occur on the weekend of week 5 and week 10. We will post more details on this in a coming bulletin.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be an introductory middle distance interval set.

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

 

  Thursday 12th October  
   
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  
  2 x 100m f/c  
  1 x 200m f/c  
  2 x 100m f/c  
  4 x 50m f/c                                                  (1000m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1550m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2500m

 

Running sessions: The Thursday run is back and we will be focused on aerobic fartlek efforts for the first couple of weeks. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 12th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x6        5000m  
   
Novice 3min 10mile pace  
  2min recovery             x4                     2000m  
   
   
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9500m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will see the return of our group 20k / 40k cycle. Both sessions are suitable and designed for any new members.

 

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
Sunday   Group Cycle: 10am 

Leisure Centre

Novice group 1

 


 Have a good week out there!

 

Oct
2
2017

1 Week to go…..

Weekly Update

The off season break is almost at an end but for some members of the club the season has still been in full swing. Well done to all the lads who took part in IronMan Barcelona at the weekend, and we are sure there will be plenty of eager volunteers for a race report!!!!

During the break the committee members have been busy at work putting together the training and programme schedule for the 10 weeks leading up to the Christmas break. We hope that there is something in the schedule for all members and all abilities and we are hoping that the sessions will be well supported. As was said at the AGM the club cannot function without the club members and we are hoping that season we can get back a bit more of the club ethos as opposed to a group of triathletes. We will be running the majority of sessions on a 5 week trial basis and if there is not adequate support during this period will see whether or not to continue that session. We know that some people are busy and cannot make certain sessions but if you are free we hope you would attend the club sessions and support our efforts.

Below is a summary of what the next few months will have going on and as ever the details will also be contained within the club website.

Friday 6th October: Triathlon Club Open Night

Where and when? starts at 6pm in the Fitness studio in Nenagh Leisure Centre

We will be hosting a club open night on Friday 6th October so that anyone who wants to find out about the upcoming season can attend. If you know anyone who wishes to take up triathlon for the coming year or wants to improve any of the disciplines within triathlon (Swim / Bike / Run) then bring them along. We will also be offering advice regarding any potential novice or junior members. If you are a current member and want to join the club for the 2018 season then we will have membership forms on hand to save the hassle.

So we would ask all members to promote this event over the week.

Swimming

Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre

Wednesday:     8:00 – 9:00 pm        Nenagh Leisure Centre (Masters)

Thursday:           6:30 – 7:30am        Nenagh Leisure Centre

Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

 

For many in the club the swimming has already started with the joint Masters sessions. As with last year we are offering 4 sessions on the pool with the usual club morning swims on Tuesday and Thursday. The Tuesday swim session will focus on shorter distance intervals and so will be a Masters type session while Thursday will be a triathlon specific set with cost of entry the regular pool entry cost. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session up until Christmas with a reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7. As these are coached sessions they offer fantastic value and a must for anyone looking to develop their swimming ability.

Cycling

Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)

Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

As discussed at the AGM the cycling side of things has been the neglected partner in the triathlon set so we are making a few changes to try and get members attending again. On Tuesdays we will be in the fitness studio for a session that we will combine with a run session. There will be about 15 spinning bikes on offer so for anyone who does not want the hassle of setting up a turbo then these can be used. The session will consist of 30-45 minutes of cycling and then we will be out onto the road for a short run. We will build on this session weekly.

For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

The cost of this session will be €10 per person for 5 weeks and will be offered on a first come first served basis. If there is sufficient interest we will continue the session for a further 5 weeks up until Christmas so if you are free then we hope to see you there.

On Sunday mornings we will have our open road cycle. For this there will be 2 groups on the road. Group 1 will be doing around 40k and the pace will be set at around 28k and kept within a group. For Group 2 the distance will be about 20k and the pace will be set at around 20k and again kept within a group. We will repeat this session over 4 weeks in order to give people the chance to build up some fitness if they struggle at the start to keep within a group.

As with all the sessions we need the support of club members and for this session to be viable we would need around 6 people minimum per group. We will run this session over 4 weeks and make a call at this point if it will continue.

Running

Thursday:           7:00 – 8:00pm        Nenagh College

The regular Thursday night runs will recommence from Nenagh College and will have the usual main and shortened novice group sessions on offer. The cost for this session as ever is free so we hope that we can start the season on a high with a good club turnout.

Strength and Conditioning

Monday:           7:00 – 8:00pm        McDonagh Park

The regular circuit sessions with Bertie Sherlock will be running on Monday evenings and again we would like to see a good turn-out from the club for this session. Such sessions are vital to injury prevention and no one in the club would not benefit from this session. The cost per session is €5 and again the committee will make a call on this session after 4-5 weeks.

Winter Duathlons

We will be hoping to run 2 winter duathlons during the Winter training sessions and these will occur on the weekend of week 5 and week 10. We will post more details on this in a coming bulletin.

So enjoy the last week of the break and we hope to see you all fit and raring to go from next week on. And please try and support as many sessions as possible and spread the word on the Open night for this coming Friday!!!!!!

 

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