Dec
2
2012

Club Notes

Tis a long post this week so make sure to take an energy gel half way through reading it!

Triathlon Ireland Talent ID Day: Darren Dunne and Killian Cullagh attended the Talent ID day up in Wicklow on Sunday. The aim is to swim 200m and run 1500m under certain times in order to get selected onto the Triathlon Ireland Junior Squad. The A squad is very tough to make as they are looking for international standard times. It is especially hard to make at this time of year when the lads are not training very hard (it’s a long season!). Darren managed a 2:24 swim and 4:19 run. This should be good enough to get him on the B squad. He is very close to the A squad but will have a better chance of making it next April. Killian put in times of 3:06 in the swim (he only started swimming last summer) and 4:41 in the run. These times are not quite good enough for the squads but Killian will learn a lot from the experience. Well done to both lads for representing the club so well.

Christmas Party: Once again the club are supplying permission slips for those of ye that need permission off your better halves to attend. Send an email to pleaseletmego@underthethumb.com. Now is the time to be putting in the brownie point work. Kevin Sherlock has been putting in the brownie point work for the last 5 months so should be able to get out for an hour or so. Follow Kevin’s good example and we will see you all there.

Running: The club had it’s biggest run turn out of the year on Friday. We know the time doesn’t suit everyone but even still, it is great to see increased numbers. If you haven’t been there in a while then try and start back again next week. Christmas time is typically a time where there are plenty of running races to go to, so with 3 weeks left it is time to get running fit. The Christmas Day run is always very well attended by the club. Last year, there were over 150 entrants in the run and we hope that number grows as it is all in aid of charity. Try and support it if you can. Sure what else would you be doing on Christmas Day? By the way Andy, it is not a race!

Cycling: The main triathlon cycle departed at 9:00am with 8 riders in tow. 52 miles were covered as the group passed through Roscrea, Templemore and Borrisoleigh back to Nenagh. The average speed was a very healthy 17.5 mph. Cold weather is not a legitimate excuse to miss this session,  a blizzard or hurricane might be but turn up anyway just in case.

The bike racing side of the club met up with the rest of Team DMG for the first time on Saturday. 9 of us were in attendance and we covered a distance of 109km at a handy controlled pace. Brian O’Rourke had a lovely view from the back seat of the team car on the way home. There was a good team meeting afterwards where the DMG plans for the year were laid out and hopefully that gets people motivated to get out and cycle. Although Keith couldn’t make it, it was decided that yes he would have been able for it and he would have come 3rd. His medal is in the post. Well done Keith.

Swimming: Mark Dempsey’s 4 week coaching block has come to an end. The club would like to thank Mark for all his efforts. Make sure the advice he has given doesn’t go in one ear and out the other, by getting your ass down to the pool to practice. You have 3 weeks to Christmas so commit to 3 hard weeks of swimming and you will see your stroke improve a lot.

1 on 1 Swim Coaching: There are currently 8 club members availing of this and there has only been one drowning – RIP Majella. We are currently in the process of purchasing an underwater camera for stroke analysis. It should be here within the next 10 days. The club advises everyone to make use of this facility. Being able to see your stroke on video is a great eye opener and will benefit you in identifying problems and fixing them. The club are going to offer stroke video analysis for the very affordable cost of €10 + €5 pool entry fee (buy monthly/annual membership!!). These sessions will be conducted as part of the 1 on 1 swim coaching. We will give further details when we know more.

Next week’s available days and times – text 0872605743 to book.
Tuesday: 8:00am – 11:00, 12:00 – 4:00
Wednesday: 1:00 – 4:00
Thursday: 8:00am – 11:00, 12:00 – 4:00, 5:00 – 6:30
Friday: 8:15 –  2:00
Saturday: 4:00 – 8:00pm
Sunday: 2:00 – 6:00

 

Nov
30
2012

Club Notes

Weekend Cycle

The Triathlon Club 9am cycle will meet at the usual place, Nenagh Leisure Centre this saturday morning. Dont forget to bring food and drink with you. The cylce will be a little longer at 52 miles, but as it is a flat enough route it will be very do-able.

Saturday, 1st December 2012
Nenagh – Toomevara – Moneygall – Dunkerrin (28mls) – Roscrea (38mls) –
Templemore – Borrisoleigh – Nenagh (52mls)

Swim Gear
                                                                                                                                                                                                                                                    If you are interested in purchasing new or simply replacing your existing swim gear and/or accessories, you might consider purchasing them at a reduced price from the Nenagh Leisure Centre. The following accessories and gear are available to order:

Flippers €20
Paddles €13
Speedo togs – Ladies prices vary
Mens Speedo jammer togs – €20 plus

If you are interested in purchasing any of these items or have any questions please contact Shay on 0877612083. All items require payment in full before orders are placed.

 

 

 

Nov
30
2012

Christmas Party

The Christmas Party is now officially set for Saturday the 15th of December.

This should give Keith plenty of time to get the hair done and source a santy suit! It will be held in The Hibernian and the fun, frolics and finger food kicks off at 8PM. We decided to leave the sit down meal for this year due to numbers and to make the beverage fund more substancial!

Nov
26
2012

Club Notes

Racing: Darren Dunne and Killian Cullagh were in racing action this weekend in the All Ireland U/16 cross country. The lads finished in 14th and 15th place overall. Well done to them both.

Swimming: The last of the Wednesday stroke work sessions with Mark Dempsey takes place this Wednesday. Try to make it if you can. Also, try to put the tips given into practice. The only one that can change your stroke is you – so go and do it!

Last Weekend’ Cycles: The weather was freezing last weekend so there were smaller bunches than normal out and about. The triathlon club cycle had 7 hardy souls braving the elements. They kept to the main roads and had a safe trip to Roscrea and back. 7 of the bike racing lads were also out on Saturday tackling the Roscrea, Templemore, Thurles route.

Team DMG Cycle: Dec 1st – all club members that intend bike racing with Team DMG next year are asked to turn up this Saturday for the first official get together. There will be a 3.5 hour cycle on Saturday starting at 10:00am from the Abbey Court Hotel car park. There will also be a meeting in the Abbey Court Hotel later that day to discuss plans for the 2013 season.

1 on 1 Swim Coaching
Available days and times – text 0872605743 to book.
Tuesday: 8:00am – 11:00, 12:00 – 4:00
Wednesday: 1:00 – 4:00
Thursday: 8:00am – 11:00, 12:00 – 4:00, 5:00 – 6:30
Friday: 8:15 –  2:00
Saturday: 4:00 – 8:00pm
Sunday: 2:00 – 6:00

Nov
23
2012

Saturday Cycling

Triathlon Cycle

Nenagh – Portroe (cycle hill twice) – Ballina (30mls) – Birdhill. On return route back to Nenagh, you have two options from Birdhill

a) Birdhill – Nenagh (30mls)
b) Birdhill – Silvermines (32mls) – Dolla (33.75mls) – Ballinamona Cross (39.25mls) – Toomevara – Nenagh (43mls)

Tackling Portroe Hill twice is of course optional, so only do it if you feel you are able for it. And we will of course wait for everyone on top of hill before continuing on with the cycle.

Racing Team Cycle – start time postponed to 10:00am from the pool due to expected frosty conditions.  Route will be called in the morning depending on the weather.

 

Nov
23
2012

Circuit Training

As mentioned in our previous post, circuit training continues every Monday evening in the running complex at 7:00pm. Now that it is just over 4 weeks to Christmas, it’s time to start thinking of getting rid of those big bums and plump tums. Wanna fit into those LBD’s or just make more room for the Christmas dinner?! Then get your butt to Bertie’s bootcamp. €5 per class. And just remember “you’re not delph you won’t break!!”.

Nov
18
2012

Club Notes

Insurance
As ye all know, to train with the club you need to have some sort of Triathlon Ireland insurance. You can take out full (€53), associate (€18), student (€18) or junior (€1) membership with Triathlon Ireland for the 2013 season now by clicking on >> TI membership

Saturday Cycling
Triathlon Cycle: A strong turn out of 14 eager riders turned up for this spin. The weather conditions were cold but bright. The group managed to complete the 42 mile cycle to Roscrea, Shinrone, Cloughjordan and back home to Nenagh, without any casualties.

Bike Racing Team: The bike racing lads were out again on Saturday and Sunday. 150 miles were covered between the two days. On Saturday, they made the trip down to Tipperary town and on Sunday it was around the lake once again. Most of the lads are starting to get very comfortable at these distances, so that is great to see. Hugh Flannery got some vital puncture repair practice in on Saturday which should really stand to him in the coming months.

Circuit Training
This continues every Monday evening in the complex at 7:00pm. All the strength / core work we do here is ideal for improving your cycling, swimming and running. Strength / core work is very important and this is is the ideal time of the year to do it. Almost all top pros build in these types of workout into their weekly training sets.

Swim Gear
We use flippers and paddles at many of our swim sets. You can buy these from Wiggle by clicking on either link above.

1 on 1 Swim Coaching
Available days and times – text 0872605743 to book.

Monday: 9:00am – 2:00
Tuesday: 8:00am – 11:00, 12:00 – 4:00, 5:00 – 6:30
Wednesday: 1:00 – 4:00
Thursday: 8:00am – 11:00, 12:00 – 4:00, 5:00 – 6:30
Friday: 8:15 – 12:00, 1:00 – 2:00
Saturday: 4:00 – 8:00pm
Sunday: 2:00 – 6:00

 

Nov
15
2012

Wednesday Swimming

There was another strong turn out for our Wednesday evening coached swim session with Mark. Plenty of new drills were demonstrated and now it is up to you to go away and practice them. Try and aim for 3 swims per week – 1 stroke session with Mark and 2 conditioning sets to practice what you have learned. Commit to that until Christmas and then take a well deserved break!

We advise club members to take out monthly, 3 month, 6 month or annual swim membership. It works out very cheaply and commits you to going.

1 on 1 coaching – to make it easier for people to book, I am going to put up available hours. If you want a lesson just text 087 2605743 indicating which time slot you want. This week (anytime between) Friday: 10:00am – 2:00pm, Saturday: 3:00pm – 8:00pm, Sunday 2:00pm – 6:00pm.

Nov
14
2012

Saturday Cycle Routes

Triathlon Club
This cycle will start at 9:00am from the pool. If you are looking to improve your cycling then getting your ass to this session should be a priority. Make sure to always have your wheels fully pumped up and bring a spare tube and food. Route: Nenagh – Toomevara – Moneygall – Dunkerrin (28ml) – Roscrea (38mls) – Shinrone (via Monastery Road) – Cloughjordan – Nenagh(41.5mls)

Bike Racing Group
We are heading into our 7th Saturday of winter training. This Saturday we will be heading on a 4 hour cycle at 8:00am from the pool. The weather is looking cold but dry. The route we are going to do is: Nenagh > Thurles > Ballycahill > Tipperary Town > Dolla > Nenagh. Bring food!

 

Nov
11
2012

Club Notes

Cross Country
Normal order was restored as Darren Dunne brought home a medal from the Munster U/17 XC champs on Sunday in Waterford. Killian Cullagh also raced well and came home in 9th. Both lads now qualify for the All Irelands.

Swimming – have you been practicing?!
The second stroke work session is on this Wednesday from 8:00 – 9:00. You need to take what was explained there last week and put it into practice. If you learned a new drill then go and practice that drill until you are an expert at it. This can all be done at our Tuesday morning swims at 6:30am.

Training News (last weekend)

Cycling
Another 9am Saturday cycle was succesfully completed by 8 club members last weekend. Our route last Saturday was from Nenagh, to Dalys Cross, where we turned off for Castleconnell, O’Briens Bridge, into Ballina and back to Nenagh via Portroe. It was a murky, dirty wet morning, but glad to see the weather did not deter everyone from turning out for the cycle. As pointed out in previous postings, the only way to improve in cycling is to put miles in the legs, by spending time in the saddle. You could also look at the weather as a challenge, if there is a strong headwind use it to your advantage and cycle at a steady pace for as long as you can manage, up front, against it. This should build up your stamina and strength. Hope to see a few more of the regular club cyclists out on next Saturday mornings outing and new members are always welcome.

Running
A good number of 12 club members turned up for last Fridays running session. This consisted of a 2km warm up run, 6 x 400mtr interval session followed by a 3km cool down run. There has been a very small turn out at the Friday evening run sessions. Going on long steady runs will build up your aerobic fitness but not improve your overall speed.  It is important to turn up at these interval sessions, work hard and if done properly the interval running sessions will help improve your overall performance and speed.

Bike Racing Team
A hardy group of 7 battled through the miserably wet and cold conditions for 70 miles on Saturday morning. It’s days like this that make you appreciate the fine days! Hugh Flannery is still recovering from frost bite in hospital (our best wishes go out to him – I think he lost two toes). The level of fitness in the bunch is rising and most people are dealing with the distance easily now. It was a double dose of the lake for most as the same bunch with Keith Butler in tow (we actually had to tow him up Charlie’s hill) did it again on Sunday. It’s great to see such commitment!