Feb
18
2018

Club Training – Week 6

The Half way point……

We are now at the half-way point in the training block and our first club training weekend is done and dusted, finishing with our first duathlon of the year on Sunday, so thanks to all who made the effort to attend the weekend sessions. The events from here on in will be coming thick and fast so try and make whatever you can and do your club proud!!

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

On the swimming side it was more of the same with the mix of sprint sets and longer distance sets. There are a number of galas for the Masters contingent over the coming weeks so we wish all club members taking part all the best!

 

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session saw us start the second round of our 4 week programme and we started to up the intensity in our short interval session followed by the full 6k run around town. Sunday saw the first of our Duathlons and this covered the 20k North Tipp sprint course, where we had a cross wind to contend with and rain by the end. Next week we will be back to the usual Sunday cycle.

 

The running session on Thursday was the first timed 5k of the season and given the cold weather it was good to have a continuous effort to keep everyone warm. We will be back to regular sessions this week as we work towards the upcoming triathlon season!

 

 Club Training Weekend 1

The first of our Club training sessions took place over the weekend. Saturday morning had a small contingent who covered the 7 mile circuit and only 1 minor dog attach en route so no complaints can be made. On Saturday afternoon there was a very informative bike maintenance session taken by the bike guru David Molamphy where everything from changing chains to putting tyres on the correct way was covered….something for all levels so thanks to David for that! Sunday morning saw our first duathlon of the season with the usual wet conditions…the next one will be in the middle of May with the annual Dromineer series.

Next up for the club we will have one more similar training weekend at the end of March and some of us will be heading over to Ennis on the Sunday for their annual Duathlon….so if you wish to join us for this then sign up on the TI events website!

Upcoming Events

There are a number of events coming up that club members will be attending so if you want to enter any of the events below and add to the social element of attending events then please do!!! Good luck to all club members who are taking part in the various events!!

  • Sat 24th February – Ennis Masters Gala
  • Sat 3rd March – Limerick Masters Gala
  • Sunday 4th March – Limerick TC Duathlon
  • Sunday 25th March – Ennis Duathlon
  • Monday 2nd April – Clonmel Duathlon

Club Gear

We have finally gotten around to setting ourselves up for our first gear change in years. We will have both a one-piece and two-piece suit on offer in the club colours.

If you wish to purchase the gear the cost of each of the pieces is below and orders can be given to Mary Donnellan. Each order will be taken with the appropriate money and this can be given directly to a committee member or lodged into the club account using the account details below.

If you have any questionst etc. then let us know!

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44

 

Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89
  • BIC:BOFIIE2D

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim while Thursday will be the first of our triathlon specific sets.

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

 

 

  Tuesday 20th February  
   
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)  
   
  800m f/c breathe on 4th                         (800m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1650m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 

  Thursday 22nd February  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 4 x 50m f/c drill (bilateral breathe)  
  4 x 50m f/c (race start)            x 3             (1200m)  
   
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
   
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: The Thursday run is a return to the 1k repeat set. The run will start as usual from Nenagh College.

  Thursday 22nd February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be back out for our Sunday session that will cover 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   Sunday cycle: 10am 

Leisure Centre

 


 Have a good week out there!

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