Aug
8
2017

Nenagh CC Updates

Last week felt like a bit of an easy one. With the absence of the summer leagues and a lot of people hanging up their boots already (too early!), the club training sessions were a little bit more leisurely than usual. Just Mike and Matty in racing action this weekend and you can read about how they got on below. We have news about an upcoming revamp of the website, plus an appeal for club members to try to end the season on a high.

Training: just 4 regular club cycles this week.

  • Tuesday: club cycle at 6:30 from Stereame
  • Thursday: club cycle at 6:30 from Stereame
  • Saturday: club cycle at 9:00 from the hotel
  • Sunday: club cycle at 7:30 from Tescos

New Website: over the next few weeks this website will be undergoing a complete makeover. Therefore, from time to time the website might be unavailable to view. All club information will still be available via our Facebook page. Hopefully this revamp will start later this week.

Gear Order: we have a big gear order about to be sent in. Try and give your full payment to Will Killackey asap.

Already looking back at the season: have you accomplished your goals or did you peak at the winter warrior cup? Has another season slipped by where you got distracted or lazy in the spring and summer and ended up doing nothing? This time of the year is usually the time where we get our club members talking up their big plans for the following season. Same guys, same plans = next year will be different!!

Just a little reminder – the 2017 season is far from finished. There are plenty of races left and plenty of time to rescue a season that might not have gone to plan. Stop talking about next year and finish the year on a high. Get back out there on the racing circuit! Come October, we can start talking about plans for 2018!!!

but I hear you say“sure you haven’t done any races yourself this year Shane!” To that I would just say that I have a different goal for 2017. I haven’t abandoned that goal mid-way through the season; it is still firmly within sight and I am training like a lunatic for it. I still make it out to almost all our club training sessions and I am looking to end the season on a high – just like everyone else in the club should be. For some of the leisure cyclists, that high was the France trip so we will excuse those few winding down already. For those club members that consider themselves racing cyclists, go out there and race – we are supposed to be a racing focused club. This is the time of the season where it’s easiest to score so don’t waste it. Sign-up for a few one day races and look to do the…….

Charleville 2 Day: the club are hoping to finish the season on a high. We are encouraging our members to sign up for this race at the end of the year (Sept 2nd & 3rd). It will give you something to focus on for the next 4 weeks of the year before we take an end of season break in September. Entry forms for this race are already out, but if you fancy signing up, make sure to go on to the club Viber page and let the rest of the lads know. They are trying to put a big team together today. There is no reason why we can’t win this event if we train hard over the next few weeks = no excuses – sign-up – get out on the road – make it happen!

Weekend Racing

Suir Valley 3 Day: Mike Browne took part in this event over the Bank Holiday Weekend. This race is always a very tough one as the standard of cyclist is high. There were 4 stages to do, ending with a gruelling hill-top finish on the last day. Mikey has had a good season so far so it was no surprise to see him doing well here too. Over the first 3 stages Mike finished safely in the bunch. The average speed on the last day was extremely fast as the bunch sped towards the final hill-top finish. From there it was every man for himself up the 7km climb. Mike finish the stage in 60th position and 51st overall (21st in the A2 category). This was an excellent overall performance from Mike at one of Ireland’s top races.

Oldcastle GP: Matty Kennedy was our sole representative at this race up in Co. Meath. Here is how the race went for him “A last-minute decision was made to join the separate A1/2 and Jnr/A3 race and turn it into a handicapped race due to the small numbers, which normally would be fine but was less than ideal on the very narrow,tight, rolling back roads around Oldcastle. A break of 3 or 4 got away on the second lap of 5 and stayed away to win, while nothing else was getting away from the bunch. With 5 km to go on the last lap, myself and 3 others got up the road and pulled out a decent gap, only to swallowed up by the bunch within the 500m mark. Luckily I was on the right side of a massive nasty pile up when the sprint started. No points today but a good workout all the same.”

Training Photos

Aug
7
2017

Summer Training – Week 5

Weekly Update

The official sessions are beginning to tail off and a well deserved break is now well on the horizon!!

 

Weekly training

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a short distance set while Thursday is a stroke power set.

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

 

  Tuesday 8th August  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 2           (2100m)  
   
  4 x 25m f/c sprint                                      (100m) 2200m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m
   

 

 

  Thursday 10th August  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 1 x 100m f/c kick (f)  
  4 x 200m f/c power  
                                               x 2                  (1800m)  
   
  4 x 25m f/c sprint                                       (100m) 1900m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

 

The full weekly schedule:

Day Morning Evening
 Monday
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

Aug
4
2017

Weekend Cycling

The Summer League is over and the Tipp Champs are out of the way so the club are definitely in wind down territory now. That doesn’t mean we are going to stop cycling; we will all keep tipping away for August up until our final End of Year Cycle. As it’s a Bank Holiday weekend there will probably be 3 club cycles for you to attend. On the racing front, the Suir Valley stage race is the big one to attend and we wish Mike Browne all the best at that one. For those looking to attend big stage races at the end of the year, make sure you keep working hard through this month. Get out with us when you can. Why not try to jump in with the racing group if you are feeling good enough!

Club Gear: final notice: order going in after the weekend so get in contact with Will Killackey asap.

Saturday Spin: meet at 9:00 at the hotel.

Route: we will be heading to Roscrea, Birr, Portumna, Terryglass, Puckaun and back to Nenagh. Newbie cyclists should try and stick with us to Roscrea and then turn back for home at the roundabout in Roscrea.

cycle-route-long

Sunday Spin: meet at 8:00 at the hotel

Route: we will be heading out on the lake route. Two interval sessions + coffee stop.

lake-route

Monday: starting time and route will be placed on Viber on Sunday.

Aug
2
2017

Tipperary Road Race Champs – Race Report

Daniel Bresnan is the new county champion after being the first Tipp person over the line in yesterday evening’s keenly contested county championships in Birdhill. After 60km of hard racing and a ridiculous average pace of 44.5km per hour, it was actually Westport’s Con Doherty that crossed the line in 1st place in a bunch finish with Daniel coming in 2nd and TJ Hickey getting up for 3rd place. Denis Allen took home the junior prize and Niamh O’Dwyer was first in the female race. Our A1 champion is Daniel Bresnan, our A2 champion is PJ Collins, our A3 champion is Seán Molloy and our A4 champion is TJ Hickey. Winners of the team prize were Nenagh CC with John Gleeson, Matty Kennedy and Will Killackey the top 3 scorers. Thanks for the huge support on the evening by all the Tipperary clubs. Now let’s have a look at how it all unfolded……..

tipp1

58 riders descended on Tipperay and Ireland’s cleanest village looking to clean up in the prizes (wow that’s top quality writing and pun creation) and perhaps take home the coveted Tipp Champ plaque. The weather was looking good, the post-race refreshments were looking refreshing, the marshals were in place; all we needed now was some blood, sweat and tears for an hour and a quarter from the competitors. There were 3 large groups on the start line with generous handicaps of 0, 4 and 7. Early on, it looked like the scratch group had their work cut out to reel in the groups ahead, but then this race exploded and became the ‘Tale of the Tandem’.

tipp4

tipp5

tipp7

The A4 bunch was the largest on the road and they set to work straight away and set a good speed into the roundabout in Nenagh. Behind, the A3 bunch weren’t quite pushing it as hard as they could and the A1/A2 bunch were closing in. At the turn the gaps were: A4 bunch – 3 mins – A3 bunch – 2 mins – A1/A2 bunch. There was still a 5 minute lead from front to back.

Previous experience would tell us that this sort of gap would last until very late in the race. However, after the turn, the tandem of Peter Ryan and Seán Hahessy went to the front of the A1/A2 bunch and drilled it. The A1/A2 bunch was lined out behind them. This was like the Rás and it wasn’t long before wheels were being dropped. The 7th man in the line dropped a wheel and the front 6 of Con Doherty, Matty Kennedy, PJ Collins, Dermot Radford, Daniel Bresnan and Aichlinn O’Reilly were away with only Shane Scully managing to bridge across on the small hill outside the nursery.

tipp8

And that was that; the remainder of the A1/A2 bunch were out of it. They had missed the train and a train it certainly was as the tandem proceeded to break every KOM on the route on the way back to Birdhill (bar the motor paced ones!) and this is a route we use for our Summer League so the KOMs are near impossible to beat. What’s more, this was all done into a headwind!!! The few lads directly behind the tandem were clinging on and didn’t even realise that half their bunch were gone. Needless to say, the A3 bunch were caught (at the Yellowbridge) and the gap to the A4 bunch had come down to a little over a minute by the time we got back to Birdhill and onto the Ballyhane circuits.

tipp9

The hills and what looked like a puncture took the wind out of the tandem’s sails. It gave others a chance to start plotting their escape routes. Breaks started to go with Ronan Costelloe and Aichlinn O’Reilly the most aggressive. Nothing was sticking and with the A4 bunch still a little bit up the road, the chase bunch settled for chasing them down. It all came together as everyone exited the Ballyhane circuit on to the Montpelier / Daly’s Cross circuit. With over half the A1/A2 bunch around 2 minutes behind, this led to it being an A3 and A4 dominated bunch. There was an upset on the cards if the A3s and A4s could just contain those looking to off the front.

tipp10

tipp11

Break after break was thrown in over the last 15km of this race. The Nenagh CC trio of Shane, Matty and Darren Dunne were constantly off the front. They were joined by Con, Aichlinn, Ronan, Denis Allen and Dermot Radford. It was getting very frustrating out there as few breaks even got 5 seconds up the road. The race had entered negative town and it was soon pretty obvious that the race was going to come down to a mass bunch sprint finish.

The two most promising breaks on the way back to Birdhill were first from Shane Scully heading out of Daly’s Cross (tis fair demoralising looking over the shoulder just to see the bunch lined out chasing you – hows about breaking over instead of dragging the bunch back?!). The other promising break was from Ronan Costello who went late and got extremely  close to the line before being swamped by the bunch.

The final sprint was quite deceiving as you could see the flag from a long way out, but it was slightly up hill and a lot of people were going too early and dying before the end. The man who timed it just right was Con Doherty who blasted off the front of the bunch to take a fine sprint victory with Daniel not far behind. It made for a great spectacle for the crowd, but sorting out who came where in the county competitions would prove be a pain in the neck!

Video – Sprint Finish

The remaining A1/A2 bunch came in over 2 minutes later with Bobby Coleman taking victory in the sprint. To say they weren’t overly happy is a bit of an understatement!! It led to some good natured banter at the end as everyone headed in for some tea & sandwiches in Cooper’s Pub, where Daniel Bresnan managed to excel himself again in the chicken and cocktail sausage eating competition.

Thanks to all our marshals and ambulance service for helping out and thanks to Cooper’s Pub for accommodating us. A full list of the results is below. That’s it for 2017 we hope to see ye all back in Birdhill once again in 2018.

Top 12

  1. Con Doherty – Westport Covey Wheelers
  2. Daniel Bresnan – Tipperary Wheelers
  3. TJ Hickey – unattached
  4. PJ Collins – Raparee
  5. Seán Molloy – Trinity CC
  6. Nanno Vuyk – North Tipp Wheelers
  7. John Cahill – UDCC
  8. John Gleeson – Nenagh CC
  9. Matty Kennedy – Nenagh CC
  10. Dermot Radford – Tipperary Wheelers
  11. William Killackey – Nenagh CC
  12. Denis Allen – NWCC

con-doherty daniel TJ

Female prize – Niamh O’Dwyer      Junior – Denis Allen

Niamh denis

Winning Team – Nenagh CC 28 points

John Gleeson, Matty Kennedy, William Killackey

A1

  1. Daniel Bresnan – Tipperary Wheelers
  2. Dermot Radford – Tipperary Wheelers
  3. Shane Scully – Nenagh CC

daniel Dermot

A2

  1. PJ Collins – Raparee
  2. Matty Kennedy – Nenagh CC
  3. Tommy Hanrahan – Nenagh CC

PJ Matty Tommy

A3

  1. Seán Molloy – Trinity CC
  2. John Cahill – UDCC
  3. Pat Ryan – UDCC

SeanM john-c pat

A4

  1. TJ Hickey – Unattached
  2. Nanno Vuyk – North Tipp Wheelers
  3. John Gleeson – Nenagh CC

TJ ntw johng

Jul
31
2017

Summer Training – Week 4

Weekly Update

The official sessions are beginning to tail off and a well deserved break is now well on the horizon!!

Weekly training

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a middle distance set while Thursday is a stroke development set.

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

 

  Tuesday 1st August  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 400m f/c  
  2 x 200m f/c                                        (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

  Thursday 3rd August  
   
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 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   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 session: The run session is a continuous Hill run covering 8-10k. Details will be confirmed on the Viber group.

The full weekly schedule:

Day Morning Evening
 Monday Hill Session: 6:30pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

Jul
31
2017

Nenagh CC Updates

We are now entering our final month of official club training for the 2017 cycling season. This coming week is a big one for the club as we prepare to host the Tipperary Championships for a 2nd time. We will need all members giving a helping hand tomorrow by either marshaling or taking part. Notice: sitting back and doing nothing is not an option. We, as a club, expect our members to be actively involved in the club. If you train with us or are a member of our Viber group then make the effort to help out tomorrow – contact Will Rymer if you are available. In other news, we had 3 members in racing action this weekend but we didn’t score any more points.

Training

  • Tuesday: club cycle postponed for the Tipperary Road Race Championships. If you normally have time to cycle on our Tuesday evening spins then you should have time to marshal!!!!! Get in contact with Will and let him know you will be there. Show the club some love and we will show it back!
  • Thursday: yet to be decided if we are going to do something
  • Saturday: club cycle at 9:00 from the hotel
    • Racing: start of the Suir Valley 3 Day
  • Sunday: club cycle at 8:00 from Tescos.

Thinking about joining us? our club are currently in wind down mode at the moment as we come to the end of the season. This presents an opportunity for those looking to make a start with us for the 2018 season. The training sessions are a lot easier now so jumping in with us is not as big a task. Starting with us on our first day back for off season training in October will be a lot easier if you put in some work with us now. It takes a while to get used to cycling with a bunch so get ahead of those that will be starting in October by starting this week.

Tipperary Road Race Championships: we had a great warm-up race on Thursday for this race. The people of Birdhill made us feel very welcome and we are very thankful for all the post race refreshments. Ronan Costelloe prevailed on that evening but will he prevail at the big one and get his name on the winners plaque?

Final Few Points

Open Entry: anyone with a Cycling Ireland racing license can take part and are eligible to win the cash prizes for finishing in the Top 5.

Arrive on time: we will be starting at 7:00pm SHARP. the A4 bunch will pull out then. If you miss it you will have to jump in with the A3 bunch. Registration takes place in Cooper’s pub in the village and closes at 6:45pm.

tipp-road-race-plaque

Gear Order: plenty of ye were asking for a gear order to be put in not so long ago. Now that its the end of the season, few people are contacting Will Killackey about gear. Knowing us, it could be a long while before another order goes in so try and think ahead for what you might need and get in contact with him.

A2 Promotion: for those that missed this in a previous post. Nenagh CC have welcomed our 7th A2 rider to the club with the news that Tommy Hanrahan has finally found what he was looking for. His points finish in last week’s race in Athlone meant he got the final 3 points needed to move up to A2 status. Well done Tommy!

Weekend Racing

Raparee Cup: Con Kennedy and Will Killackey made the short trip down to Dundrum for this race. Both lads lined up in the A3/A4 race. Will Killackey has just started his racing adventures and while doing well in the A4 specific races, he found dealing with the A3 riders a little tough on this occasion and bowed out of the race after a few laps. Con Kennedy was very aggressive throughout the short race, looking to get up the road to avoid the usual sprint finish at the end. Nothing got away though and the race ended in a sprint finish with Con trailing in at the back of the bunch (on purpose – trying to avoid crashes!)

con-kennedy

Connaught A4 2 Stage, Cong: Will Rymer took part in his first stage race over the weekend. These races are usually a big step up in quality, but Will handled it all very well. Here is what he had to say about it

“5 laps of a fast 11k loop around Cong with lashings of rain immediately prior to the race starting. A break of three went off on the third lap and stayed away for about 6km, but other than that there was little racing. I broke with one km to go on a small rise where the bunch had stalled and managed to get a small bit up the road, and was joined by another guy from Ballinalsoe. We worked hard, but we could hear the bunch slowly catching us. With heart rate at 200, they caught us just before the final corner with 150m to go and we were swallowed up in the sprint.

TT was a bit of a disaster as 4km in my TT bar came loose, and it was like cycling holding onto the end of a trombone. It was lucky I wasn’t killed. Managed to compose myself and maintain some kind of aero position, but finished in the middle of the pack having battled a tough headwind for most of the 7.6km course.”

bike

Jul
28
2017

Weekend Cycling

The final weekend of cycling in July is upon us. The weather looks good so let’s get out and make the most of it. Best of luck all our club members that are racing this weekend. We have some members heading down to the Raparee hosted event and some heading out west. Most of us are resting up for the all important County Champs next Tuesday where Nenagh CC will once again be looking to trounce the opposition! Before we get into what’s happening, a big congrats is due to Tommy Hanrahan for gaining promotion to the A2 ranks. It should have happened years ago for him, as he has the talent, but…better late than never. That makes it 7 riders from the club in the A1/A2 ranks. Who will be next? No pressure Con or Jurgen!

Friday: National Criterium in Limerick. Kevin Sherlock was at this and we are still waiting for a report.

Saturday Spin: leave at 9:00am from the hotel.

Route: we will try the hilly route tomorrow. Apologies to those that have a fear of heights! There are plenty of short cuts on this route so feel free to take all of them. The key to this cycle is not to tear up the first one like a lunatic and being wiped by the time you get to the last. Try and pace it correctly while still going reasonably hard. The split will happen on Army Hill tomorrow. The racing group will head to Gortagarry, while the Group 1 turn for Toom on the descent off of Army Hill. That should be a large head start. For beginner cyclists, try to do Nenagh, Moneygall, Army Hill, Toomevara and back to Nenagh. If feeling strong go further!

hill-route

Racing:

  • Raparee Cup – this race takes place in Dundrum, Co. Tipperary. It involves multiple loops of a 5km circuit. Best of luck to all club members heading down there.
  • Connaught A4 2 Day – Will Rymer better not make a fool of the club up in Mayo.

Sunday: starts at 8:00 from Tescos. We will be heading around the lake and home via Broadford / Daly’s Cross. Two hours of power to be included with a nice coffee stop sandwiched in between them.

Racing: Munster race is in Blarney on Sunday.

lake-route

Jul
28
2017

Nenagh Summer League: Race 15 Report

The last race of the Nenagh Summer League took place yesterday evening on what was a tough evening for racing. The strong winds and heavy showers made it a tough slog. Thankfully the race went off without a hitch and it proved to be a great evening’s racing. Tough out.

This race was a dry run for the Tipperary County Championships which take place next Tuesday at 7:00 at Birdhill. We had 25 cyclists on the start line which meant we only had 2 groups on the road. A 10 minute handicap was given between the groups. This was to take into account the increased distance which was now at 60km. The handicap worked out perfectly in the end with the front few only being reeled in with 8km to go. It all added to what was a very tactical race.

league

Both groups rolled out from Birdhill shortly after 7. With a strong tailwind, both groups flew into Nenagh. The gap between the 2 groups was very big at the turn and questions were being asked whether we had messed up big time with the time advantage. Fair play to everyone in the chase bunch as everyone chipped in with the rolling all the way to Nenagh and back to Birdhill. Once back in the village the ceasefire was over and the attacks begun. First to go was Con Doherty but that was reeled back in. The break of the day went next with Matty Kennedy going off the front. He was soon joined by Denis Allen and they opened a 30 second gap quite quickly.

The chase from the bunch behind was being hampered by Nenagh CC who had a man in the break. On the 2nd lap of the Ballyhane circuit Ronan Costelloe did manage to get across to the lads on the climb. The gap was at about 20 seconds as the bunches made their way onto the final Montpelier / Daly’s Cross circuit. Attack after attack went away from the chase bunch from the likes of Peter Leahy, Con Doherty and Darren Allison but each was chased down by Shane or Kenneth from Nenagh CC. Just before Montpelier, Shane jumped across to the group ahead. There were now 4 lads out in the break but group 1 were still to be caught.

video of the 3 man break ahead of the chase on Ballyhane hill.

Coming into Daly’s Cross, the 4 lads in the break caught what was left of Group 1. Luckily for Shane and Matty it consisted of 4 Nenagh CC riders – John Gleeson, Donnchadh Floyd, Will Rymer and Will Killackey. There was a strong tailwind all the way back to the finish in Birdhill so the pace was sky-high. The front lads were trying their hardest to stay away from the chasing main pack. With 3km to go it was clear that they would stay away so the attacking began.

Ronan Costelloe was first to try to escape but he was chased down. All the way into Birdhill, various riders went off the front. Nenagh CC were trying to work the 2 lads over but Ronan and Denis were having none of it. With 300m to go Shane went for the win but he was caught by both Ronan and Denis before the line with Ronan getting up for the win. The rest of the main group were scattered all over the finishing straight. It wasn’t long either before the chase bunch crossed the line. An average pace of close to 42km per hour for what was a pretty tactical race tells you how tough it was out there.

1st – Ronan Costelloe

2nd – Denis Allen

3rd – Shane Scully

Thanks to all our marshals on the evening especially those from Birdhill who came out to help and cheer on the racers. It made for a very safe race on what was less than ideal conditions for racing. The post race refreshments in Cooper’s pub were very much appreciated. Cocktail sausages, chicken, sandwiches, buns, biscuits, tea, coffee and plenty of shite talk were on the menu.

Video – sprint finish – so close! Denis has put in a formal complaint to the UCI.

The Summer League is now over, go in peace to love and serve the Lord Eamon.

Next Up: the Tipperary Championships take place next Tuesday at 7:00 at Birdhill. 

If this dry run event was anything to go by, the champs are going to be a very aggressive race.

tipp-champs-2017

Jul
25
2017

Tipperary Road Race Championships 2017

Nenagh CC are proud once again to play host to the Tipperary Road Race Championships 2017. It is the second year that we have hosted the race and we hope this year’s event can be just as successful as last year’s event. For this to happen we need all Tipperary clubs to try their best to support it. If people keep turning up, we will keep hosting it.

*** Reminder: on Thursday, July 27th the last Nenagh Summer League race will be on the exact route being used for the Tipp Champs. Start at 7:00 SHARP at BIRDHILL. Tea & sandwiches for everyone afterwards too!! ***

Race Details

When? Tuesday, August 1st at 7:00pm SHARP

Where? Birdhill – starts at Nenagh side of the roundabout.

Register: at Cooper’s Pub in the village

Cost: €10

Who can enter? open to all A1, A2, A3, A4, juniors and women. To win county prizes you must be from Tipperary or race with a Tipp club. You can still race and win the cash prizes if you are from outside the county.

**** Facebook: we have created a Facebook event pageplease indicate if you are going

Format: the race will be handicapped. The A4s and women will go first followed by the A3 and Junior group. Last will be the A1 / A2 group. The handicaps at the moment are going to be 0, 4, and 7 but that could change depending on numbers.

Prizes:

  • cash will be awarded for the first 5 finishers across the line
  • top 3 in each category get a county medal
  • There will also be a team prize (best 3 to count on a team)
  • Winner gets the County plaque for 2017

tipp-road-race-plaque

Route: most of the course is the same one used in the Nenagh Summer League. However, there are two laps of the Ballyhane hill circuit to do plus a final section that heads over to Montpelier and Daly’s Cross before coming back for the flat sprint finish into Birdhill village. The distance is 60km.

Strava Route Link: strava.com/activities/1104721391

Post-Race Refreshments: get tea, coffee, sandwiches etc at Cooper’s Pub in Birdhill after the race. Prizes will be presented there too.

Jul
23
2017

Summer Training – Week 3

Weekly Update

Only a few weeks left before our end of season activities and AGM and we will have more information on this in an upcoming bulletin…so keep up the work until then!!

Dromineer Series

This week is the last in the official Dromineer series events so if you have not yet completed an event well get down on Wednesday.

Dromineer series dates_2017

Weekly training

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a high intensity set while Thursday is a distance swim.

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

 

  Tuesday 25th July  
   
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)  
   
  4 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1800m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2300m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 27th July  
   
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)  
   
   
  4 x 25m f/c sprint                                    (100m) 1350m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2300m

 

 

 Running session: The run session is a continuous Hill run covering 8-10k. Details will be confirmed on the Viber group.

The full weekly schedule:

Day Morning Evening
 Monday Hill Session: 6:30pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Stereame

Wednesday Dromineer Series: 7pm

Dromineer

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday
Saturday Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

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