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!!”.
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
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.
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.
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
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.
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!
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)
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.
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!
9:00am cycle: Below are the cycle route details for the next 5 weekends. 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, 10th November
Nenagh – Birdhill (27 mls) . On this route you have a 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)
Saturday, 17th November
Nenagh – Toomevara – Moneygall – Dunkerrin (28ml) – Roscrea (38mls) – Shinrone
(via Monastery Road) – Cloughjordan – Nenagh(41.5mls)
Saturday, 24th November
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)
Saturday, 1st December 2012
Nenagh – Toomevara – Moneygall – Dunkerrin (28mls) – Roscrea (38mls) –
Templemore – Borrisoleigh – Nenagh (52mls)
Saturday, 8th December 2012
Nenagh – Birdhill (27 mls) On this route you have two choices from Birdhill
1) Birdhill – Ballina – Portroe – Nenagh (30.5 mls)
2) Birdhill – Dalys Cross (35.5 mls) – Castleconnell – O’Briens Bridge – Ballina
– Portroe – Nenagh (45 mls)
1. Triathlon Ireland Race Calendar: This has gone live so you can plan out your racing schedule for 2013. There is a very large selection of National Series races to choose from so it should be easier for our members to score highly this year. Two races we will be urging everyone to attempt are Kilkee ‘Hell of the West’ and the Lost Sheep Half Ironman in Kenmare. They are both tough races but the bigger the challenge the bigger the motivation to train and improve.
2. North Tipp Sprint: Our triathlon has been awarded National Series status for 2013. Well done to everyone involved in making this happen.
3. Wheelers / DMG Saturday Cycle: Last Saturday’s cycle was well attended. The trip over to Kinnity and back was enjoyable but made tough by a strong wind. The spin took just over 4 hours. Some suffered a little more than others but that is the way it is in a large bunch with so many different ability levels. If you found it tough then don’t be too discouraged, it won’t take you too long to find your cycling legs after your end of season break. Stay motivated and stay putting in the miles during the week and you will soon be finding these spins easy. A large winter base should translate into a high peak in summer (think – equilateral triangle!!). For all those who refused to cycle back to regain contact with the puncture group – revenge will be sweet!
This Saturday coming we are going to tackle the lake route:
Nenagh > Borrisokane > Portumna > Scariff > Killaloe > Birdhill > Nenagh.
This is a 70 mile flat cycle and it should take us 3.5 hours. The start time for this is 8:00am.
4. Wednesday Swimming: There was a great turn out at the first of the Wednesday stroke work sessions. With stroke work sessions it is not about how many lengths you do. Its about doing things correctly and making changes to your stroke. You don’t judge this session by the total distance swam!
It takes time to change your stroke and for the change to become natural. You need to take what you learned here and practice it during the week. One of the most noticable thing about that session was the large turn out of beginners. This was great but at the conditioning sets on Tuesday and Thursday none of ye were to be seen. There is no short cut to success in swimming. You need to balance the stroke work with conditioning. 20 lengths of stroke work on a Wednesday is not going to do much for you unless you get your ass into the pool to practice what you learn.
With 30 people in the pool on Wednesday you can probably appreciate that the amount of individual attention you can receive is not much. It is more a group oriented session where you increase your knowledge through demonstration and learn how to perform a variety of drills correctly. These drills will naturally cure different problems in your stroke. If you think you need 1 on 1 swim coaching then the club are offering them for just €5 to club members (click for details)
It is great to see such good numbers attending the pool now in November, and that it wasnt just a first month back trend! 23 people were at this mornings 6:30am swim and we hope to see this number again this Wednesday evening for the first of 4 coached swim sessions from 8-9pm.
Just a reminder that there will be 2 lanes 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 (+ €5 pool entry fee). Also the club are still offering club members the option of 1 on 1 swim coaching for the very low rate of €5 per hour (+ €5 pool entry fee)Contact a committee member for details.
Shane and Keith took a spin up to Dublin at the weekend to collect some well earned prizes at the Triathlon Ireland National Series 2012 awards. Keith came second in his age group (ancient). Shane came first in his age group and second overall. A serious looking suit nearly got him a style award! Sinnead Oakes also came third in her age group (Keith is minding it for you!)
* Story edited 6/11 for spelling mistakes, better images and better formatting – feck sake Mary – this is not your house so keep it clean!!!
Eight cyclists turned out for last Saturday’s mornings cycle. Numbers were slightly down compared to the previous week of 14 (forgot to include two new club members in last weeks posting).
So far the excuses submitted to date are:
- Mid term break (break was for the children, not parents)
- Milestone birthday (get over it)
- Post marathon aches…(hard to slag them on that one!)
For those that did turn out, the cycle route was from Nenagh to Borrisoleigh, Templemore and onto Dunkerrin. Here, half of the group decided to take the easier but slightly longer (50 miles total) route back to Nenagh via Cloughjordan. The remaining four tough souls took on the strong head wind along the main Dunkerrin-Nenagh road (45 miles total). The cycle routes for Saturday the 17th and 24th November, plus 1st and 8th of December will be posted up on the website during the week. The route for Saturday 1st December will be a slightly longer cycle of 52 miles, with a few turnaround options. This is to help earn you some christmas pudding points!