This post is for those on the Team DMG or Wheelers bike racing teams. With the Bank Holiday Weekend coming up we are looking for people to try and fit in 2 out of the 3 cycles planned below. The Saturday cycle is still the key cycle.
Saturday: Start delayed to 9:00am from the pool due to likely frosty conditions.
Route: Nenagh > Roscrea > Birr > Portumna > Terryglass > Puckane > Nenagh = 67 mile @ 20 mph. This is flat and on good roads for 75% of the route. The last 25% is rolling.
Sunday: Two options – Start at 9:00am (route below) from Melrose or Wheelers cycle starting at 9:30am from Moynans. Obviously, if you are a Wheeler then you should support their cycle.
Route: Lake cycle – Nenagh > Portumna > Scarriff > Killaloe > Nenagh = 70 mile @ 20mph. 15 min tea / coffee break in Mountshannon.
Monday: Start at 9:00am from the pool.
Route: Nenagh > Dolla > towards Tipp town > Doon > Murroe > Birdhill > Nenagh = 62 mile @ 20 mph.
There were a couple of club members in racing action last week. Eoin Woolley took part and won the King of the Peaks challenge. This race involved racing up Keeper hill, Tountinna and Moylussa over 3 days.
Also in running action were Darren Dunne and Killian Cullagh at the Munster Boy’s U/16 Cross Country race. The previously unbeatable Darren Dunne was humbled on this occasion by Killian Cullagh who was in fine running form. The boys came home in 6th and 8th place which I think everyone can agree is rubbish. If ye are not coming back with individual medals then don’t come back at all!! It’s our new tough love policy brought in by the new committee. We will let them off on this occasion as they combined to bring home the silver medals for the Nenagh Olympic team.
To really improve at cycling you need to be targeting at least 2 – 3 cycles per week. At this time of the year the focus needs to be on base building. You need to be cycling as many miles as possible at an easy pace. The more time in the saddle the better. Anything from 100 miles to 300 miles per week would be good depending on your circumstances. There are many options in place at the moment for those looking to go out cycling.
The triathlon club put on 3 sessions – Tuesday and Thursday evening turbo training at 7:30pm in the running complex (cost = free to club members) and a long group cycle on Saturday mornings at 9:00am from the pool. The group cycle usually lasts 40 miles or so with an average pace of 17 mph. For most of our club members this speed and length should be perfect.
Now is the perfect time to join up with us for cycling as the sessions are slower at this time of year. Don’t leave it till next year to join! Contact Majella Moyles for more details (087) 6618801
For those of you looking to do a little bit more or go a bit faster or possibly do some bike racing next year you need to consider joining a cycling club. There are two good options available:
1. North Tipp Wheelers
The Wheelers cater for leisure cyclists and racing cyclists. They have introduced free membership to newcomers to the club for next year. They train with the triathlon club on Tuesdays and Thursdays at turbo. They also head out at 9:30am on Sunday mornings from Moynan’s shop. In addition, they have a beginner group that go out at 9:30 on Sundays. The Wheelers put on a series of local club races each year and they are putting a strong focus on categorised (A1, A2, A3, A4) road racing too next year. You will need to consider purchasing a Cycling Ireland license if joining up with the Wheelers. We would advise most of our club to join up with the Wheelers. Brian O’Neill or Pat Bergin would be the people to talk to about this.
2. Team DMG
Team DMG are a racing team only. Only consider this option if you fully intend on bike racing regularly next year. Purchasing a Cycling Ireland racing license will be mandatory. Membership is free. This option is not suitable for the vast majority of the triathlon club. Training sessions are tough and a high level of commitment is required. The development squad train with the tri club at turbo on Tuesday and Thursdays. Their main session is on a Saturday at 8:00am from the pool – typical distance is 60 – 70 mile at 20mph. There is no waiting for people that get dropped. We would expect people to cycle 180 miles per week at a minimum so a high level of motivation and enthusiasm is needed. Shane Scully or Eamon Hartnett would be the people to talk to about this.
We are seeing good numbers at our swimming sessions in October. It is great to see a lot of new faces at the training sessions. If you keep up the good work then you will be swimming very well for the start of the 2013 season.
Improving at swimming involves a mixture of stroke work and conditioning.
Stroke Work – swimming is a very technical sport. Most beginners need to spend a huge amount of time developing their stroke. You need to educate yourself on what makes a good stroke. Check out this website for some great information – Swim Smooth. At our swimming sessions we do drills and we try to give a few tips. This is enough for some but for others you need 1 on 1 coaching.
The club are bringing in a swim coach on Wednesday evenings to help with stroke work. Two lanes will be dedicated to stroke work and the other lane will be for those that want to do their own thing. The cost for this will be €2 per head per session for those in the stroke work lanes. These sessions are starting on Wed, Nov 7th from 8:00pm – 9:00pm and they will be run for 4 weeks.
The club are also offering club members the option of 1 on 1 swim coaching for the very low rate of €5 per hour (+ €5 pool entry fee – although if you are interested in improving then you should be getting a monthly, 6 month or annual pool membership = cost effective). Contact a committee member for details.
Conditioning – to swim well, you need to put in the distance in the pool. Going to the pool once a week and doing stroke work will not be enough to transform your swimming. You should be thinking about going at least 3 times per week with 1 stroke work session and 2 conditioning sessions (where you also focus on your stroke).
The big difference between the swimmers in the slow and medium lane is consistency. At the 6:30am sessions the medium lane is always full but the slow lane is often empty. The swimmers in the higher lanes do not miss many sessions. It can be tough to get up at 6:30am in the morning but it is the best time to swim. Trust me, you will get used to it and your work day will be far more productive after your early morning swim.
Improving your swimming requires plenty of patience and perseverance. You need to focus 6 months down the line not 6 days. Altering your stroke can be hard work and many times you will feel like you are going slower before you go faster. This is where perseverance is needed.
As you can see, the club have a brand new website. It’s lovely and shiny now so don’t be spoiling it by putting photos of Keith Butler on it!
If you have any suggestions as to what you would like to see on the website (keep it clean!) then let us know. Mary Donnellan will be the ‘Nerd in Chief’ for the next year so direct queries to her – email@example.com. The new domain has the word club in it: www.nenaghtriathlonclub.com. If you use the old domain name then you will still get forwarded to this site.
The former Nerd in Chief, Shane Scully, will be blogging on his own website (yes he is the vainest man in the club) – www.shanescully.com
Membership fees for the 2013 season are now due.
The season runs from October 2012 to October 2013 so make an effort next week to pay your membership fees please. Majella Moyles will be collecting the money for this. Her hired goons will be calling around to your house in November if you haven’t paid up by then.
It is €30 for adults and €15 for juniors.
For those of ye that are finding money hard to come by, Majella said you can pay in installments of 50 cent per week (25 cent for juniors). Payable in 1 cent and 2 cent coins only.
What you get in return:
Remember you are getting great value for this €30 with free cycling, running and swimming sessions each week. You get money off club gear. You get to go away on
an all expenses paid trip to Disney World a free training weekend in Lahinch. You get free food at all our events. You also get free entry to those events. So basically by joining you actually earn money!!!
8:00am cycle: This week we’ll be taking a well earned break from the hills. The route will be a flat 60+ mile route, so most of ye should find it a lot easier.
9:00am cycle: Below are the cycle route details for the next 4 weeks. Every route will have an option to do a return trip back to Nenagh, or take a different route back to Nenagh. Miles in brackets basically means the miles one will have cycled by the time they arrive back to Nenagh.
Saturday 20th October – Route 1
Nenagh – Toomevara – Moneygal – Dunkerrin (28 mls) – Cloughjordan (37 mls) – Borrisokane – Nenagh (45mls)
Saturday 27th October – Route 2
Nenagh – Toomevara – Ballinamona Cross (15 mls) – Dolla (19.5 mls) – Silvermines (22 mls) – Limerick Road (30 mls) – Ballina – Portroe – Nenagh (41 mls)
Saturday, 3rd November – Route 3
Nenagh – Borrisoleigh (29 mls) – Templemore – Dunkerrin – Moneygal – Toomevara – Nenagh (44mls)
Saturday, 10th November – Route 4
Nenagh – Birdhill (27 mls) . On this route you have two choices from Birdhill
a) Birdhill – Ballina – Portroe – Nenagh (30.5 mls)
b) Birdhill – Dalys Cross (35.5 mls) – Castleconnell – O’Briens Bridge – Ballina – Portroe – Nenagh (45 mls)
Club Cycle (9:00): Well done to all who turned out and completed the 40 mile club cycle this morning. We managed to average 17mph in perfect cycling conditions. It was great to see some new club members joining us, and hope to see a few more new and old club members turning up for next Saturdays cycle.
During the week we will be putting up on both the website and facebook a planned cycle route for the next four weeks. All routes will average up to 45 miles, with the option of turning back at a few different locations on route. Remember to bring a drink and something to eat on each cycle.
Racing Club Cycle (8:00): Another great turn out for this. Just to repeat a few points on the spin:
This cycle is aimed at people who are genuinely looking to do bike races next year. It is not a touring group.
The 9:00 cycle is the most suitable cycle for the majority of the club.
Everyone can try out for the team but if you get dropped then there is no waiting up for you. It’s nothing personal.
If you get dropped and still want to train with us and race next year, then you need to go away and train more during the week. You need to raise your performance. It will get easier as you build your fitness and strength.
The top cyclists in that group are not going easy but they are not racing it either. If you feel like you are racing it from start to finish then this session is not suitable for you at this time of year.
Mary Donnellan is taking over the updating of the website and Facebook from now on. Shane is stepping down from this after 5 years due to a case of online bullying being taken against him by Keith ‘Fathead’ Butler and Kevin Sherlock. Direct all questions, complaints, abuse at her from now on!
Running: There is a small group 3-4 (lovely ladies) that do a 4 mile run on a Wednesday evening at 6:00pm from the GAA pitch. We do about 4 miles at around 10 minute a mile pace so it is ideal for beginners.
Also, there is a run session every Friday for all levels. We meet at the brothers at the top of the steps at 6:15pm. It will be on the track and then will move to the Drummin road when the evenings get too dark.
Swimming: We are trying to see if there is an interest in coached stroke work sessions. This will probably be proceeding on a Wednesday evening at 8:00pm If you are interested could you let me know by Facebook or text me (Mary) on 086 3994584. We would like to do it for the month of November.
Cycling: Beginner cyclists are welcome on a Saturday morning at 9am. This starts at the pool. There will be stronger cyclists at this meet but there will always be a beginners route and someone to lead it.
Membership: The annual membership fee is €30 and €15 for juniors. This can be paid via Triathlon Ireland, or forms can be printed from the club website. We will also have forms at the next circuit training session. We would also encourage that people purchase Triathlon Ireland membership for insurance purposes.