Oct
3
2018

And we’re back!

We’re back!!! And hopefully with a bang from the stampede of  people coming through the doors to training next week! No pressure! Grab a cup of tea and some cake cos it’s a long read and also your last slice of cake until Christmas!

Thank You:

First course of business is to give Paul Scully a massive THANK YOU from everyone in the club. Paul has been chairperson for the last 3 years and if I had a red book I’d do a “this is your life style” presentation! To name a few of his achievements over the 3 years: We are now fully equipped to facilitate our own races, new members have joined since Paul’s involvement in running the Try-a-tri events, and most importantly of all, no competitor in any of our races went missing or suffered long-term injuries!

 

 

 

Thankfully Paul will be staying on as head coach and will be joined by his new sidekick Darren Dunne! More on that later. So where does that leave us all? Well if you were at the AGM there was a lot of plying him with drink and it didn’t work! So your new chairperson is…………. John Meagher. The rest of the committee remains the same: Mary Donnellan, Cliodhna McGrath, Ronan O’Driscoll. But with one added member, our new social secretary Mr. Clever Ryan.

We are a small club so whilst there is a committee, we look for everyone’s help and input into the running of the club, so if you have ideas or suggestions please let us know. Also, we will need your help when it comes to training. We have all been at the stage where we are new to the club or just exercise in general!! So please help lead some sets with us where we might break into different groups to facilitate all levels of fitness.

Membership:

I know we are all living in fear of the budget that’s about to be released but membership to the club is like food shopping to your home! We can’t survive without it. It will remain at the rock bottom price of €30 for adults, juniors are free and married couples are €50. A big change to membership this year is that you will pay through the Triathlon Ireland website (once I get it up and running).  The reason for this is insurance. We have been hounded by TI for a while now and this year we can hide no more. We offer so many coached training sessions that it’s no longer feasible for people to attend without being fully covered. Membership to the club is just that, membership. TI membership is where the insurance comes from to cover our butts! So please start emptying the couch for loose change or if you have kids they wont miss their communion money! Either way there will be a big drive to get all this closed out over the next 2 months.

So whats the benefit of your €30? Paid members will be emailed coached club training sessions one week in advance from our new coach sidekick, Darren Dunne. These sessions are for club members only and not to be shared outside of the club. This is Darren’s career and NTC are lucky to have an elite triathlete affiliated to our club and to tailor sets specifically for us.

Training:

So whats the schedule looking like?

  • Monday: We are introducing a run here which will consist of different distances to allow all abilities to attend. There will be 3K and 6K options. They may consist of loops so that we are all in the same vicinity, but this may change as the weeks go on. It will start at 7pm on the Dromin Rd outside the Tech (same location as our Thursday runs). It’s geared towards continuous running so people can build up their distance. Please make sure to wear Hi Vis gear as we will be running public roads.
  • Tuesday Morning: Our 6:30am morning swims will continue at the pool. Tuesday morning sets tend to have a sprint focus but this can change.
  • Tuesday Evening: We return to the leisure centre for turbo training and a quick run off the bikes. This starts at 7pm with an aim to do 45 mins of spinning and then a short run after to get the legs used to that transition. There are 13 spinning bikes available in the room so if you want one of those please text John on 0879387235 to block book one. Its €15 for 5 weeks and given on a first text first served basis! You can pay this next Tuesday at the first spin. You can still bring your own turbo and bike if you want too and that is free.  Hi Vis gear is required for the run.
  • Wednesday: We would like all our members to attend the masters swimming on a Wednesday at 8pm in the pool. This is a great coached session focused on all elements of swimming such as stroke work and technique as well as speed and distance. It only costs €7 and that includes your entry into the pool. This is also another reason to get your insurance as swimmers have a swim Ireland licence.
  • Thursday Morning: Our second 6:30am swim will continue with a tri specific set, also subject to change.
  • Thursday Evening: We return to the Dromin Rd for our run set. This is a 1K stretch of road and allows us to do different sets for all abilities. Again, Hi Vis is a must. 7pm start.
  • Friday Morning: There is a 6:30am masters swim sprint set.
  • Saturday: Club cycle. 8:30am outside the leisure centre. The route will be decided on the morning or its organised by people through our viber group so if you are not on it let us know and we can add you.
  • Sunday: We are introducing a mountain run at 10am. This will be for all levels too as you can choose what distance you do. There is a long loop or you can do an up and back version but its a great way to get some hill training in and the surface will be fine for normal runners.

As you can see that’s a full on week of coached training and rivals larger tri clubs in the country so please come out and support these session, pay your membership and insurance and reap the benefits during next years racing season.

New to Triathlon:

Are you fed up of looking for playlists to run to on Spotify? Are you sick of cycling against a head wind with no one to block the gale force wind in front of you? Are you drowning in the pool after 2 lengths? Then look no further than Nenagh Triathlon Club. As you can see from our list above, we have a huge amount to offer, and we encourage all levels of fitness and abilities to come join us. Go to the contact tab on our page and contact any of our committee members, or get in touch through Facebook.

Miscellaneous!: 

Our social secretary will update you on team building events that may occur in the future but 2 definite dates for the diary are October 28th for some bank holiday madness. We have a group doing the Dublin marathon so it will be mainly to listen to their tall tales!

The second date is December 15th for the annual Christmas party. I have no comment on who could be dressing up as Santa!!!!

See you all on Monday Oct 8th with your running socks on!!!!

Sep
2
2018

Season Break

That is it all done and dusted for another year. A big thanks to everyone who took the time to attend our End of Year activities and AGM. We are now on official break and will be back with Nenagh TC version 2019 in October.

In the meantime all has not come to end end and while we are officially on break there are a number of unofficial sessions that will be ongoing until the new season in October and these are listed below. Keep an eye on Viber for updates regarding times and venues.

 

End of Year Cycle

The day got off to a start with our End of Year cycle with a customary coffee stop along the way. In the end we covered about 90k so well done to all who came out in support.

 

 

 

End of Year Swim / Run

 

Next up it was out to Youghal for the swim and run parts. The swim varied from 2.5 – 3.5k and the run from 5 – 10k in total. Conditions on the lake were as flat as could be and made for pleasant swimming. A big thanks to all the lads who were in boat support for the swim.

End of Year AGM

The day finished up with our 2018 AGM. A lively discussion regarding the season gone and the season to come. A big thanks to all who attended and contributed to the running of the club for the coming year.

The new 2019 committee will be putting the new season sessions together so keep an eye on this space!!!!

Finally, a big thank you to all club members who made the 2018 season a success. We hope to see ye all back up and running for Winter training in October 2018!!!!

Unofficial sessions

As mentioned a number of sessions will continue during the break and this schedule is below. Keep an eye on the Viber group for times and locations.

 

 

Day Morning Evening
 Monday Hill running: 

TBC – Viber

Tuesday Morning Swim: 6:30am

Leisure Centre

Rolling over session:

TBC – Viber

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Friday
Saturday Saturday cycle: 

TBC – Viber

Sunday 

 


Aug
29
2018

*Update* End of Year Events

 

 

 

By popular demand we are adding to the list of end of year events and will now also have an end of year cycle on the Saturday morning…..even more choice!! so join us for whatever ye can fit in!!!!!

End of Year Cycle: starts at 8:00am at Nenagh Leisure Centre.

With the success of the group cycles over the last number of months we are now going to include a cycle element to the end of year events. We will aim  to cycle about 80km over the route of:

Nenagh – Roscrea – Templemore – Borrisoleigh (coffee stop) – Templederry – Dolla – Nenagh.

We will be leaving from the leisure centre at 8am and the pace will be well controlled. As the cycle is a bit longer than our regular make sure you have adequate provision of water and food.

End of Year Swim: starts at 5:30 in Youghal.

We are expecting around 10-15 swimmers at this. As ever there are 2 swimming options with the overall finish at Garrykennedy. There will be people there in cars to drop your gear over to Garrykennedy. All you have to do is swim over, jump in the shower, get changed and head into the pub for pints.

If someone has a kayak or boat available on the day to provide cover for the swimmers then let a committee member know and come down and join in with us.

End of Year Run: starts at 5:30 in Youghal.

For those who are not swimming this year we are holding an end of year run. Leaving at the same time as the swim from the same location there will be a choice of 5k (direct run from Youghal to Garrykennedy) or 10k (Youghal – Portroe – Garrykennedy).

End of Year AGM: starts at 8pm: venue Larkins Garrykennedy

Following the swim we will be having our annual AGM and we would hope that as many members as possible can attend this event as there have been a number of developments within the club over the past year and as ever we would like as many members as possible to come and play a role in the determining the aims and objectives of the club for the upcoming year. This is a pretty informal meeting and will not take too long but it is important that if you are free that you attend.

The club is more than just the committee and at committee level we would like to get the views and opinions of as many members as possible on further club development for the 2019 season.

In Triathlon terms we are a small club and so rely more heavily than other clubs on our members having an active role within the club so leaving the running of the club to the few on the committee is not a long-term viable option for us so we hope that the club will support this meeting! And as ever if you wish to have a more formal role within the club at committee level we are sure we can find something for you!!!!

As with our previous AGMs following the meeting there will be some food and a few drinks on offer for anyone interested…..another good reason to attend!!!!!

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

Any suggestions or issues that you may want to discuss regarding the club at this meeting then just let a member of the committee know. 

Aug
27
2018

Autumn Training – Week 9

And so the end is near……..we are down to the final week of the season and with that the end of year activities in our swim and newly introduced run. For some the season continues for another couple of weeks with half and full IronMan events so we wish all doing such events the very best!

This will be the last bulletin for the coming season so from a committee level we would like to thank all members who supported our training sessions, events and kept in touch with our weekly bulletins. We will have some more definite plans for next season after the AGM so keep an eye on this space!!!!

 

 

End of Year Swim: starts at 5:30 in Youghal.

We are expecting around 10-15 swimmers at this. As ever there are 2 swimming options with the overall finish at Garrykennedy. There will be people there in cars to drop your gear over to Garrykennedy. All you have to do is swim over, jump in the shower, get changed and head into the pub for pints.

If someone has a kayak or boat available on the day to provide cover for the swimmers then let a committee member know and come down and join in with us.

End of Year Run: starts at 5:30 in Youghal.

For those who are not swimming this year we are holding an end of year run. Leaving at the same time as the swim from the same location there will be a choice of 5k (direct run from Youghal to Garrykennedy) or 10k (Youghal – Portroe – Garrykennedy).

 

 

End of Year Cycle???: TBC!!

To complete the trio this year a few members have asked about having an end of year cycle that will take place on the Saturday morning prior to the swim / run events. At present we are thinking of cycling around the lake (68miles / 110k) with an early turn off (35miles / 55k) for anyone wanting to do part of the route.

We will put a message up on Viber later in the week to check for level of interest in this cycle and if enough want to do this cycle we will finalise times etc…watch this space!!!!!

 

 

End of Year AGM: starts at 8pm: venue Larkins Garrykennedy

Following the swim we will be having our annual AGM and we would hope that as many members as possible can attend this event as there have been a number of developments within the club over the past year and as ever we would like as many members as possible to come and play a role in the determining the aims and objectives of the club for the upcoming year. This is a pretty informal meeting and will not take too long but it is important that if you are free that you attend.

The club is more than just the committee and at committee level we would like to get the views and opinions of as many members as possible on further club development for the 2019 season.

In Triathlon terms we are a small club and so rely more heavily than other clubs on our members having an active role within the club so leaving the running of the club to the few on the committee is not a long-term viable option for us so we hope that the club will support this meeting! And as ever if you wish to have a more formal role within the club at committee level we are sure we can find something for you!!!!

As with our previous AGMs following the meeting there will be some food and a few drinks on offer for anyone interested…..another good reason to attend!!!!!

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

Any suggestions or issues that you may want to discuss regarding the club at this meeting then just let a member of the committee know. 

 

 

Weekly training 

Swimming sessions: 2 morning sessions this week. This week will be some distance swims in preparation for the end of year swim.

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

 

  Tuesday 28th August  
   
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)  
   
   
  4 x 25m f/c sprint                                    (100m) 1400m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

 

  Thursday 30th August  
   
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)  
   
  1000m f/c breathe on 4th                         (1000m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

Running sessions: 1 session this week. Monday will be another of the hill running sessions at 7pm in Coum.

 

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday End Year swim / run: 5.30pm

Youghalarra quay

Sunday 

 


 Have a good week out there!

Aug
19
2018

Autumn Training – Week 8

And then there were 2……the final weeks of the training season, with that the end of year events and the AGM. The sessions are all on wind-down mode and apart from the running most of the regular sessions will finish for a well deserved break at the end of the month.

End of Year Swim / Run

As is the normal course of events we will have a few events to mark the end of the season and our AGM.

This year we as well as the swim to Garrykennedy there will also be a 5k / 10k run from Youghal to Garrykennedy for anyone who is not interested in the swim event.

  • Saturday 1st September:            Glin Triathlon                                      Glin, Co. Limerick
  • Saturday 1st September:            End of year swim / run / AGM        Youghalarra – Garrykennedy
  • Saturday 15th September:          Lough Derg Challenge                       Youghalarra – Garrykennedy

End of Year AGM

We will having our AGM immediately after the swim / run in Garrykennedy (8ish…) so we would hope that as many members as possible will be able to stay or come out to attend this. The AGM is your chance to have your say on the running of the club for the upcoming year.

This year there will be changes to both the committee and training regimes so if you want to have your say on this for the coming season then please attend the AGM.

 

 

Weekly training 

Swimming sessions: 2 morning sessions this week. Tuesday will be a short interval set while Thursday will be the last of our triathlon specific drill sets.

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

 

 

  Tuesday 21st August  
   
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 23rd 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 sessions: 1 session this week. Monday will be another of the hill running sessions at 7pm in Coum.

 

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

Aug
12
2018

Autumn Training – Week 7

It is not very often that a club has a member that is featured on National television….but that was the situation this week, with Darren Dunne representing Ireland in the European Championships in Glasgow. Plenty of coverage and mention from Gavin and Bryan on commentary and no doubt this will be the first of many appearances!!!!

On the club side we have the matters of our end of year events while some continue the training for upcoming IronMan Barcelona and the Dublin city Marathon!

End of Year Events

As is the normal course of events we will have a few events to mark the end of the season and our AGM. Also, the triathlon season continues and there are a number of local events that are close to home and so handy for members to get to. Keep the diary clear and support as many events as you can!!!

 

  • Saturday 18th August:                Worlds End triathlon.                        Castleconnell
  • Saturday 1st September:            Glin Triathlon                                       Glin, Co. Limerick
  • Saturday 1st September:            End of year swim / run / AGM        Youghalarra – Garrykennedy
  • Saturday 15th September:          Lough Derg Challenge                       Youghalarra – Garrykennedy

 

Hill running

The hill circuit continues this week on Monday in Coum. Again the full course covers about 10-12k. We will be meeting at the Yellow Bridge bar on the old Limerick road at 6:45pm and will make our way up to the start point together then.

 

Weekly training 

Swimming sessions: 2 morning sessions this week. Tuesday will be a short distance set while Thursday will be the last of the infamous pyramid sets for the coming season.

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

 

 

  Tuesday 14th 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 1 x 200m f/c  
  5 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2700m)  
   
  4 x 25m f/c sprint                                      (100m) 2800m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3500m
   

 

 

  Thursday 16th August  
   
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                     x 1           (250m)  
   
  4 x 50m f/c  
  4 x 100m f/c  
  2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c                                                  (1600m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

 

Running sessions: 1 session this week. Monday will be another of the hill running sessions at 7pm in Coum.

 

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Rolling over session: 7pm

Leisure Centre

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

 

Aug
7
2018

Autumn Training – Week 6

Another week down as we approach the end of season events. On the racing front there was the small matter of the latest club member joining the IronMan Club with Joe Gleeson completing the IronMand distance in Canada….well done Joe!

End of Year Events

As is the normal course of events we will have a few events to mark the end of the season and our AGM. Also, the triathlon season continues and there are a number of local events that are close to home and so handy for members to get to. Keep the diary clear and support as many events as you can!!!

 

Saturday 18th August:                Worlds End triathlon.                        Castleconnell

Saturday 1st September:            Glin Triathlon                                       Glin, Co. Limerick

Saturday 1st September:            End of year swim / run / AGM        Youghalarra – Garrykennedy

Saturday 15th September:          Lough Derg Challenge                       Youghalarra – Garrykennedy

 

Weekly training 

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

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

 

  Tuesday 7th 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

 

  Thursday 9th August  
   
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)  
   
  500m f/c breathe on 4th                         (500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 1100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2050m

Running sessions: We will make a call on running sessions during the week. Keep an eye on the Viber group for this!

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

 

The full weekly schedule:

 

Day Morning Evening
Monday Hill running: 7pm Coum
Tuesday  

Morning Swim: 6:30am  Leisure Centre                              Lane 1: Novice lane

Rolling over: 7pm Leisure Centre
 

Wednesday

Thursday  

Morning Swim: 6:30am Leisure Centre Lane 1: Novice lane

 

Friday

 

Saturday

Sunday   

Open water swim: 6pm Youghalarra quay

Jul
29
2018

Autumn Training – Week 5

Only a few weeks of official training left to go before we take a well earned break for a month or so. Coming up at the end of this month will be our end of series events and these are summarised below and will have more details on this in further bulletins!

End of Year Events

As is the normal course of events we will have a few events to mark the end of the season and our AGM. Also, the triathlon season continues and there are a number of local events that are close to home and so handy for members to get to. Keep the diary clear and support as many events as you can!

AGM and end of year swim to be confirmed.

Saturday 18th August:                Worlds End triathlon.                 Castleconnell

 

Saturday 15th September:           Lough Derg Challenge               Youghalarra – Garrykennedy

Hill running

The hill circuit continues this week on Monday in Coum. Again the full course covers about 10-12k. We will be meeting at the Yellow Bridge bar on the old Limerick road at 6:45pm and will make our way up to the start point together then.

Rolling over Tuesday

The rolling over sessions continue for the next few weeks and will meet up at 7pm in the leisure centre.

Dromineer Series

The Dromineer series has officially finished for this year and so we would like to thank everyone who made the effort to support the event and help with times etc…roll on 2019!!!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a triathlon drill serssion while Thursday will be a short distance interval set.

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

 

  Tuesday 31st July  
   
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
  Thursday 2nd 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
   

Running sessions: We are up the hills for our another session in Coum this Monday at 7pm.

Bike sessions: 1 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.

The full weekly schedule:

Day

 

Morning

 

Evening

 

 Monday  

Hill running: 7pm Coum

Tuesday  

Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Rolling over: 7pm

Leisure Centre

Wednesday
Thursday  

 

Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday

 

Saturday

 

Sunday   

Open water swim: 6pm

Youghalarra quay

 

Jul
22
2018

Autumn Training – Week 4

A more quiet week after the big previous weekend in Galway but still we had members doing the club proud at both the iTry in Ennis and in a number of runs around the region so well done all. This week we start our hill running sessions and we have the last in our Dromineer series for this year!!!

 

 

** New session – Hill running **

This week we start back on the hill circuits and first up we are back in Coum. We will be taking it easy for the first few sessions to get everyone up to speed on the circuit and this will cover about 10k.
We will be meeting at the Yellow Bridge bar on the old Limerick road at 6:45pm and will make our way up to the start point together then.

Rolling over Tuesday

 We had originally planned to finish this session up once we had Galway out of the way but with numbers still showing interest we are going to continue this session for this training block, so will again meet up at 7pm in the leisure centre.

Dromineer Series

 
 This week is the last in this years series and we will give one last go to the regular triathlon format, so if you are yet to post a time or complete the course then this Wednesday is your last chance!!!

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a repeat of the pyramid set while Thursday will be a middle distance swim set.

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

 

 

  Tuesday 24th 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                     x 1           (250m)  
   
  4 x 50m f/c  
  4 x 100m f/c  
  2 x 200m f/c  
  4 x 100m f/c  
  4 x 50m f/c                                                  (1600m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m

 

 

  Thursday 26th July  
   
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
   

 

 

Running sessions: We are up the hills for our first session in Coum this Monday at 7pm. On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

Bike sessions: 2 session this week. Tuesday will be another run of our rolling over session and will cover 36k with a rolling over period.  On Wednesday we return to Dromineer and will cover the 19k bike section on the Dromineer series.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Hill running: 7pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Rolling over: 7pmLeisure Centre
Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

Jul
16
2018

Autumn Training – Week 3

That is the club racing weekend over for yet another year, on what was a very busy and successful weekend for the club. Well done to all club members who made the trip to Galway for the Olympic and Sprint distance events, where for the first time in weeks the rain made its return with a bang!!! Also, at the weekend we had Darren Dunne again flying the club flag, winning the latest in the Super series events in Longford, while Eoin Woolley was undertaking the small matter of IronMan Bolton! Well done to all!

** New session – Hill running **

Due to popular demand we are going to have one more track session this evening at 7pm but from next week onwards we will be taking to the hills of North Tipperary for our hill running sessions, as the lads get preparations underway for Dublin City marathon 2018.
We will have more details on this session and marathon training in general later in the week but for now mark the calendar for Mondays from here on!!!

Dromineer Series

 
The Dromineer series continues this Wednesday and this week we will have a shortened Aquathon with a swim – run combination as the bodies recover from the weekend. We only have 2 weeks left in the series for this year so if you have not gotten a go on the course well get out for one these 2 sessions before it is too late!!!!

 Weekly training

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

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

 

 

  Tuesday 17th 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 19th 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 sessions: We are on the track for the final time this Monday and will make a call on the set at the track. Next week we hit the hills!! On Wednesday there will be a mix of 2k / 5k runs out on the Dromineer circuit from 7pm.

Bike sessions:  No official session this week! session this week.

 

The full weekly schedule:

 

Day Morning Evening
 Monday Track session: 7pm

CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday Dromineer series: 7pm

Dromineer front car park

 

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday
Sunday  Open water swim: 6pm

Youghalarra quay

 


 Have a good week out there!

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