Jan
21
2018

Spring Training – Week 2

One Week down……..

The majority of sessions got back up and running this week despite the weather so we can say we are back up and running officially. To add to this the committee have been working over the last few weeks to get the season up and running and we have now completed the running draft of this years Club senior and junior calendar, so whenever you get a chance take a look at what the club has on offer and if you have any comments or suggestions then let a member of the committee know.

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

On the swimming side we had a return to the full list of swimming sessions and a good return to the morning sessions….in particular to lane 1, where we had to look at breaking up the fellowship due to the high number in the lane!! The club continues to support the Masters / Tri club sessions on Wednesday and Friday and we hope that this will continue. On Thursday morning we had the first long distance swim and covered the full sprint 750m distance and all holds well for the increments up to the full 1600m swim!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with standing room only now which is great to see!!! All bikes were taken up for the session and even with the snow we had 8 hardy bucks out for the 3k run. The turbo sessions will now be divided over 4 week blocks and this week we covered a short interval / power session….no bother to anyone in attendance.

As the majority of spinners are block booked for the next 3 weeks, we only have 1-2 spinners left, so if anyone who has paid for a spinner is not attending any week can let us know so that the spinner can be offered on the night.

The running session on Thursday went ahead despite the snowy conditions….and for most it was a bit of a baptism of fire after the Christmas break. The set was a 600m repeat and was well controlled up until the last few repeats where as ever the testosterone surge kicked in!!!

Club Membership

A good response this week for membership fees / forms and we appreciate that. As is the norm we have the usual suspects who are the hardest to bleed when it comes to joining the club (looking at the books there are some who have never actually joined the club at any stage over a number of years!!!!), so if you want to do the decent thing without us mentioning names, then that would be great!

Also, a reminder that TI licences are now out of date so for all members this means going on to the TI site and updating your triathlon or combined triathlon/swimming licences for the year.

Club Calendar 2018

The club committee have put together the club calendar for the year this can be found in the club calendar tag or by clicking on the calendar link below.

** 2018 Senior Club Calendar **

We have summarised some of the dates below. As always we try to promote the social aspect in the events we choose so we would urge all to try where possible to choose club selected events.

  • Sat 17th – Sun 18th Feb: Club Training weekend 1
  • Sat 24th – Sun 25th Mar: Club Training weekend 2
  • Mon 9th – Sat 14th April: Club Week – start time trial / run series
  • Sat 14th April: North Tipp Sprint
  • Sat 12th – Sun 13th May: Club Training weekend 3 – Lahinch
  • Wed 30th May: Dromineer series start
  • Sat 9th June: Try a tri / Try a sprint
  • Sat 16th June: Lough Derg sprint / Try a tri
  • Sat 14th July: Galway triathlon – Club event
  • Sat 8th Sept: End of year events

Junior Calendar / Training

We have put together the Junior calendar and this can be seen following the link below.

** 2018 Junior Club Calendar **

We will be having the first Junior training session in the next week or 2 and will update on this later in the week with confirmation of dates…..so watch this space!

North Tipp Sprint 2018

The first of our TI calendar races, the North Tipp Sprint will open for entries this coming Monday and we invite club members to enter this if they wish. All we would ask is that if they are taking part in the event that they find a replacement to marshal on the day of the event.

The club have had difficulties in the past in filling the required number of marshal spots so this year will have to monitor this more closely.

Entries can be taken on the TI events page on the Triathlon Ireland site.

 Weekly training

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

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

 

 

 

  Tuesday 23rd January  
   
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)  
  5 x 100m f/c power           x 2                  (1800m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

 

  Thursday 25th January  
   
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                                    (250m)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                               (200m) 1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

Running sessions: The Thursday run is a return to the 1k repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

  Thursday 25th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

 

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 with the final distance being around 25-30 miles.

 

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

 


 Have a good week out there!

Jan
14
2018

Spring Training – Week 1

We are back (officially!)……..

The Winter break is officially over and given the longer break than previous years there can be no complaints about tiredness and everyone should be rearing to go once again!!! There are 12 weeks in this training block which will lead us up to the start of April and club week, with our own North Tipp Sprint the end point for this block. The training schedule will largely resemble the Winter training block but we will be throwing in the usual mix of training weekends and some club targeted events.

As ever the success of club training sessions depends on the support of club members so please where possible if you are free to train consider the option offered by the club first. The club endeavor to keep a social element to all sessions and for this we need the individual members to show up and help create this…..this is your club so the sessions are only of use if the members turn up, so we hope to see you all back at it over the coming weeks!

As ever the club are always on the lookout for new members to take up the sport. The club offers a number of events over the course of the season for all levels of abilities and we see it as a task of all club members to help promote the sessions / events, and to aid in increasing club participation and membership. So if you know anyone who would be interested in joining the club or taking part in any of the disciplines well get them out!!!!

Club Membership

We would have hoped at this point that we could have taken this part of the report down but as always the process of bleeding blood from stones is a long one ……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.

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).

Also, a reminder that TI licences are now out of date so for all members this means going on to the TI site and updating your triathlon or combined triathlon/swimming licences for the year.

Club Calendar 2018

The club committee are in the process of finalising dates for the club events and races that the club will look to target over the course of the year. A couple of dates are already known and are shown below but keep an eye on this space as we will have the calendar up this week. As ever, we urge all members when choosing the events they want to take part in for the coming year to please first consider those on the club calendar so that we can have as many members as possible in attendance and add to the social aspect.

  • Saturday 14th April: North Tipp Sprint
  • Saturday 9th June: Try a tri / Try a sprint
  • Saturday 16th June: Lough Derg sprint / Try a tri
  • Saturday 14th July: Galway triathlon – Club event

 Spring Training Schedule

So again we will recap the sessions that we have on offer over the next 12 weeks. We will give further details on the club training days and specialist coaching sessions when the club calendar is finalised.

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 as the Masters are eager and already back.  The usual 4 sessions on the pool will be on offer. The Tuesday swim session will focus on shorter distance intervals every second week now with more focus on the triathlon specific work in the mornings overall. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session in a lump sum covering you for the year with the reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7.

Cycling

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

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

The spinning / turbo sessions will return due to popular demand for 12 further weeks from this Tuesday. The sessions will vary, working on power; long interval work and timed cycles and as always will be followed by a run, working up to 5k again. There will be the usual 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 cost of this session will be €10 per person for 4 weeks and will be offered on a first come first served basis. Spare spinners will be offered on a pay-as-you go rate of €3 per session.

To promote the use of turbo trainers for this session there will be no charge for anyone using a turbo. For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

On Sunday mornings we will return to our  open road cycle. We will have the 1 group on the road for this due to lack of numbers for the second group. Group 1 will again be doing around 40k and the pace will be set at around 28k and kept within a group. For those who wish to do a few miles more we will look to organise an earlier meet up time before heading with the main group at 10am.

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.

For those interested in doing a few extra miles in this session there is a longer warm up that starts at 6.40pm at Nenagh College. 

Strength and Conditioning

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

The regular circuit sessions with Bertie Sherlock are back running on Monday evenings for those interested. The club will be offering no alternative S+C sessions.

Spring Duathlons

We will be hoping to run a number of duathlons during the block and are looking at doing this by attending a number of the local duathlons that are on over the 12 weeks. More on this once the calendar is finalised.

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a return to the Masters short distance sprint set while Thursday will be a continuous distance swim to get us back into the swing of things!!!

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

 

  Thursday 18th January  
   
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)  
   
  750m f/c breathe on 4th                         (750m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

 

Running sessions: The Thursday run is a return to the 600m repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

 

  Thursday 18th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  8 x 600m (25min interval)  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each    (3200m)  
  5200m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

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 with the final distance being around 25-30 miles.

 

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

 


 Have a good week out there!

Dec
25
2017

St. Stephens day activities

Hello all,

By now we are sure you have gone into withdrawal with the lack of update and sessions so to ease the burden somewhat we will mention a few things going on for St. Stephens day in case you are bored already!

  • St. Stephens day walk: There will be a walk up Keeper hill and if you are interested in this then meet at Tesco carpark at 8:40am or outside the Church in Killoscully village at 9am. Bring a drink or a snack for a session at the top. The walk will be a leisurely chatty pace!
  • Borrisoleigh 5k: For anyone who is afraid of heights this 5k is on at 11am and if anyone is interested in combining this with a cycle then weather permitting will be leaving town at about 9:30am and cycling back after the run.
  • Clonmel 4 mile: For the hard runners the annual 4 mile in Clonmel is on as ever and this starts at 12am for those interested.

So if you do not fancy sitting around all day tomorrow then you know where to go!!

Happy Christmas!

 

Dec
17
2017

Winter Training – Block completed

And thats a wrap!!

We have reached the end of the first block of training so well done to all members for sticking with it as the days got darker and wetter. It is now time for a well deserved rest for the next couple of weeks and put the feet up!

However, if that is not the type of personality you are well there will be a number of unofficial sessions and festive races to keep you going while we are on official break. Keep an eye on the Viber group for more on this and check out some of the unofficial sessions running below.

 

This week saw us undertake a number of end of term assessments. On Thursday we had good times for the 750m swim and that was followed up by a repeat of the timed 5k with good conditions on our testing course. We completed the first 10 miler of the season on Saturday and then it was down to the pool for the biggest torture session of the week in the form of the Masters / Tri club gala. A lot of tired bodies after the various events but there was still enough in the tank for the Tri club relay team to overcome the Masters and successfully defend the Relay crown! Roll on next year!

The week ended with our annual Christmas party and on MC for the night was the mouth of the south “I cant get a word in” Keith Butler. The festive sum of a drink was offered to all our high achievers over the previous season from half-marathons and marathons to half-ironman and our newest Ironmen (or Ironpeople as we were told!). The club people of the year went to the formidable duo of James and Yvonne Sheahan who we think did every race and Marathon on the Irish calendar last year!

 

Well done all and thanks to all who made the effort to come along and support the club!

 

We will be back up and running with the second block of training starting Monday 15th January 2018!

Club Membership

Again….a gentle reminder over the break. 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.

Also Triathlon Ireland are up and running for membership and this can be obtained on the TI website where you will also find more details on this. The cost of TI membership has unfortunately increased for the coming year so take a look at site for more on this.

http://www.triathlonireland.com/

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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

Predator Junior Training day

A number of our junior members attended the latest training day in UL on Saturday. This session focused mainly on the swim and run components and was well received by all club members in attendance. The club would like to thank Anna and Tony for their time and effort in setting up this day and we look forward to the next one in the new year.

Weekly training

The official sessions may have come to an end but there will still be some unofficial sessions running and add to that a number of festive races. We have listed this below and will keep you updated on the Viber group of any additions.

Swimming sessions: The 2 morning sessions will continue next week and will be some easy stroke development work.

Running sessions: We will have some easy longer runs on offer over the couple of weeks and will send updates on the Viber group. There are a number of festive events on over the coming month and some of these are below if you are interested.

  • Christmas day run 4 mile: Nenagh CBS 11am
  • St. Stephens day 5k: Borrisoleigh 11am (there may be a group cycling over and back so will update on Viber)
  • New Years day 5k: Kilcoleman 12pm

Bike sessions: No formal bike sessions but keep an eye on the Viber group for any groups heading out.

 

Keeper Trek: Some club members will be seeing about organising a trek up Keeper Hill over the course of the break and will let ye know more on this via the Viber group.

All that remains is to thank all club members for the ongoing support over the course of the last 10 weeks and we hope ye have a safe and happy Christmas and New year…..we will see ye all for more in the middle of January!

 

Dec
12
2017

Predator Junior Training Day UL Saturday 16th December

For any of our Junior members who are interested there is a training day this coming Saturday in University of Limerick. Details of this training day are listed below!

Nenagh Triathlon Club will cover the cost for for any Juniors who wish to attend the event so if you go just let us know and will will issue a refund to cover the cost!

Hi All,
Myself and Tony are running a skills based junior training day this Saturday in UL. This is not a TI led day.
 
The session will cost 15 Euro which will cover the cost of the pool hire. This is payable on the day.
Timetable
10.45- Arrive and Sign In
11-13:00 Swim UL
13.15-14.00 Lunch
14.00- 15:00 Core and Run Skills
There will be mixed ability at the sessions but we advise the children should be able to swim for up to 2 hours in the pool.
Please pass onto your junior coaches and athletes. It would be great to see some other clubs there and a great chance for a bit of cross club training for the juniors.
If you would like to attend please email Tony directly at dandaley64@hotmail.com
Thanks
Anna

Anna Grealish

Development Officer- Munster

 

Dec
10
2017

Winter Training – Week 10

End of term assessments!!

We are now down to the final official training session in the current block before we can all take a well earned (well mostly well earned!!) break and put the feet up for a few weeks. The training block has really flown and we hope that members have been happy with the sessions that the club has had on offer. However, it is not all over yet and we have a few things in the last week that surely will be of interest to all club members!!

This week we will have a number of fitness tests during the main training sessions. On Tuesday morning we will complete a timed 200m / 100m / 50m sprint as part of the session and as a warm-up to the Club gala on Saturday. On Thursday morning we will have a timed 750m continuous swim as a conclusion to our triathlon specific training sessions we have been working on up until now. The run on Thursday evening will be a repeat of the timed 3k / 5k run we carried out a number of weeks ago so everyone will get a chance to post a time and compare it with there previous version.

This all leads up to the weekend where first of all we will have our end of training block distance run where we will have a 5mile / 7mile / 10mile run on the morning of Saturday December 16th at 9.30am. We will meet in Nenagh College for this. Later on that evening will be the annual Christmas Masters / Tri club gala. This will take place before the Christmas party on December 16th from 7-8pm in Nenagh Leisure Centre. As ever there will be a mix of short course sprint events on offer with the grande finale of the annual Tri club v Masters relay……..where nothing other than a Tri club victory is allowed. This event is open to all club members and we would hope that ye would support this for a bit of Christmas craic. To register for events follow the link below to the entry form on Google.

https://goo.gl/forms/SssGuxqXDHCRMkyE2

Following the gala it will then be onto the final hurdle of the week…..the annual Christmas party so we hope ye can make it and join us for a few sociables to celebrate a good training block completed!

 

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

On the swimming side the usual pre-Christmas fade has set in to some degree but still we had numbers in each of the 3 morning lanes and we are now coming to the end of the Sprint focused sessions. The club continues to support the Masters / Tri club sessions on Wednesday and Friday and we hope that this will continue in the new year. On Thursday morning the infamous pyramid set returned and we will be seeing a lot more of this come 2018!!!

 

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with standing room only now which is great to see!!! The sessions have gotten progressively more intense over the weeks and it is planned to continue the sessions in the New year and add a bit more variety to the session type. The bike component is now followed by a tempo 5k run and we will keep this going also in the new year. We now have only 1 session left prior to the break and we have a few spare spinners available on a first come first served basis that can be taken at a cost of €2 per session!

The running session on Thursday was a return to the short 400m session and at some points the biggest challenge was visibility in the sleet and strong gusts but good times were seen on the night by all. This was the last formal run session of the training block and next week will be a return to the timed 3k / 5k session.

 

And then there was pilates…….the less said on this one the better…but at least we tried to organise something a little different…

 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.

Also Triathlon Ireland are up and running for membership and this can be obtained on the TI website where you will also find more details on this. The cost of TI membership has unfortunately increased for the coming year so take a look at site for more on this.

http://www.triathlonireland.com/

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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set with a timed 200m / 100m / 50m sprint while Thursday will be a timed 750m continuous swim. Saturday will be the annual Tri club / Masters gala at 7pm in the Leisure Centre.

 

Running sessions: The Thursday run is a repeat of the 3k / 5k timed run. The run will start as usual from Nenagh College. On Saturday morning we will have an end of season 5 / 7 / 10 mile run that will start at 9.30am from Nenagh College.

 

Bike sessions: Tuesday will be the final Spinning / turbo session followed by a run.

 

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 Long run 5/ 7/ 10: 9.30am  

Nenagh College

End of Year Gala: 7pm 

Leisure Centre

Christmas Party!

Sunday 

 


 Have a good week out there!

Dec
3
2017

Winter Training – Week 9

And then there were 2….

The Winter training cycle is almost at the end and with it comes a few events. Top of the list is the Triathlon Club Christmas part on December Sat 16th so keep your diary free for that one.. but before that we have a few more interesting events to keep members going for the final weeks.

First of all we will have the Christmas Masters / Tri club gala. This will take place before the Christmas party on December 16th from 7-8pm in Nenagh Leisure Centre. As ever there will be a mix of short course sprint events on offer with the grande finale of the annual Tri club v Masters relay……..where nothing other than a Tri club victory is allowed. This event is open to all club members and we would hope that ye would support this for a bit of Christmas craic. To register for events follow the link below to the entry form on Google.

https://goo.gl/forms/SssGuxqXDHCRMkyE2

As we have not been able to find a suitable run event to undertake prior to the end of the training block we have decided to create our own!!!! Details are yet to be confirmed but we are looking to have a 5mile / 7mile / 10mile run on the morning of Saturday December 16th. We will get back with further details on this later in the week!

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

On the swimming side there was the usual mix between our 3 morning lanes and we continue to place emphasis on the Sprint side of things on Tuesdays and are well up to 100m sprints. The Thursday session was another distance swim and we are almost up to the full 750m sprint distance so well done to all! We aim to run a 750m swimming time trial prior to end of the training block so we can see how the work put in to date has been of benefit!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with the usual mix of experienced and newer triathletes and we have now made our way up to 5k on the run after the session!! We now have only 2 sessions left prior to the break and 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 conditions were again very good for cycling and almost 20 cyclists turned up for the promise of a different type of session to those previously done. This week we introduced the concept of the hill to the group. A puncture prior to starting Army hill meant that the group was split for the climb, not that it mattered as once we started the hill the measured speed at the front was blown apart by a couple of testosterone surges by a few of the lads! All made it over with ease however and after that it was on to the Silvermines and home with a few short drags put in for good measure. All in all the session was about 30-35 miles in total and a good few did miles before and after the session to hit the 50 mile mark so well done all! Next week will be the last cycle prior to the Christmas break so we hope to see a good crowd there!

The running session on Thursday was a new set and again the mention of the word hill brought the lads out in force so we saw a group of 25 for the return to the spiritual home in the CBS. The usual sprints on the largely aerobic course meant there was a lot of heavy breathing by the end but given the numbers and ability on show we would think that maybe Senior running in Nenagh is not as “rock bottom” as some other commentators have made out!!!

 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.

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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be a return to the king of sets…..the infamous pyramid!!!!!

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

  Thursday 7th December  
   
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  
  2 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1400m)  
   
   
  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 2900m

 

Running sessions: The Thursday run is a return to the 400m repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

  Thursday 7th December  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  12 x 400m (30min run)  
  1min recovery between each           4800m  
   
Novice 8 x 400m (30min run)  
  1min recovery between each                 3200m  
   
   
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

 

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 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: 8.15pm

Paul Nevin 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
26
2017

Winter Training – Week 8

3 to go….

We are now in the final run in to the end of year and it has really flown. It was really good to see the sessions all well attended over the course of the week so keep it up for the final few weeks. We have been trying to find a few events around the end of the training block but apart from the swimming side have been struggling to come up with a suitable run event. On the swimming side for those involved with the Masters club there is the one day gala in Mallow at the start of December, while later in the month there will be the renewal of the Masters / Tri club rivalry with the annual Christmas war in the pool….the Masters will be looking for revenge after last years beating!!

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 included a bit of power work along with the shorter sprint sessions and it is fair to say that shoulders were not the same at the end of it!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with an almost full session with the absence of the usual slave driver!! All reports was that there was very little left out on the run course so the slave driver will have to get back to enforce the cycling hardship!  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 started ok and then rapidly deteriorated but it did not stop the group of almost 15 cyclists. Again we introduced another new route to the regime and will build on this route over the course of the coming months. Next week will see the introduction of a further new route and will include a hill into the mix so ye have been warned!!!!!!

The running session on Thursday was a new set and saw the group completed the first session of 1k repeats. There is no sign of the testosterone abating and what was meant to be a nice comfortable pace turned in the end to flat out sprinting…..some lads will never learn!!! Next week will be a return to the Hills and the first hill set of the season so hill is word of the week!

The second pilates session took place on Monday evening and it is safe to say that none of us have much of a change of making it to the flexibility / pilates Olympics! The sessions will continue for a further 2 weeks so hopefully we will all survive intact!

 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 (the slave driver will not be there so the set is below!) set while Thursday will be a distance set!

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

 

  Tuesday 28th November  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  
  1 x 50m b/c                                   x 2  
  500m
   
Main-set 4 x 50m IMO 25m-f/c 25m      x1              (200m)  
   
  1 x 100m f/c on 3min  
  1 x 50m f/c on 2min  
  2 x 25m f/c on 1:15  
  100m f/c recovery  
  1 x 100m f/c 10sec break each length on 3min  
  1 x 50m f/c 10sec break each length on 2min  
   2 x 25m f/c Sprint on 1:15 min  
  100m f/c recovery  
  1 x 50m f/c on 2min  
  2 x 25m f/c on 1:15  
  50m recovery                                              (750m)  
   
  4 x 25m kick  
  4 x 25m sprint   (12.5 UW off wall)         ( 200m) 1150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 1800m

 

  Thursday 30th November  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m 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)  
   
  600m f/c-breathe on 4th                   (600m)  
   
  10 x 25m f/c kick 2nd on side  
  4 x 25m f/c sprint                             (350m)  
   
  1450m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2150m

 

Running sessions: The Thursday run is a return to the hill interval set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

  Thursday 30th November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3 x 30 sec hill climb  
  400m recovery run               x3        3600m  
   
Novice 3 x 20 sec hill climb  
  400m recovery run                x3        3000m  
   
   
  4200m
   
Cool-down 800m easy 800m
   
TOTAL 8000m

 

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 which will include a hill 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: 8.15pm

Paul Nevin 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
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!

Pages:1234567...115»