Mar
19
2018

Spring Training – Week 10

A tale of more snow…..

You would think that with the best part of March out of the way and the clocks about to change to give some extra light in the evening that we would be pretty safe from sessions not going ahead on account of snow and ice but yet again it proved differently! The weekend was a bit of a snow out but hopefully that will be the end of the bitterly cold conditions for the rest of the training block!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side it was more of the same with good numbers across all training sessions during the week as the intervals increase in distance and intensity.

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session, we did the last of the short interval repeat sessions containing plenty of small effort bursts and short recovery times and as ever was followed-up by the usual 6k run. We now only have 3 more spinning sessions and have a few spare bikes so if you want to get a couple of sessions under the belt before the start of the TT league then come down on Tuesday! Over the last 3 weeks we will be again looking to increase the distance off the bike and will be working up to the full 10k Olympic distance run.

The Sunday cycle was again a victim of conditions on account of the icy and snowing conditions.

The running session on Thursday was another of the timed 5k efforts and this time we changed route and covered the run series route…..despite the rain, conditions were good for running and the course was covered in good time by all. The next time we will be on this route will be in a months time with the start of the annual Run series so if you want to get some prep work in for this then join us for the last few Thursday evening sessions!

Club Training weekend 2

This weekend will be the second in our club training weekends and we will be keeping it pretty low key. We will start the weekend as ever with a 5-7-10 mile run on Saturday morning while some club members will be making their way down to Tralee on Saturday for the Kingdom Masters gala. On Sunday instead of running our own club Duathlon some members are going to head over to support the Ennis Tri club duathlon. It would be good to have a decent club turn-out for this event so if you are free then sign up on the TI website!

  • Saturday 24th March: 9am Nenagh College: 5 – 7- 10 mile run
  • Saturday 24th March:  Tralee Masters Gala
  • Sunday 25th March 11am: Ennis Duathlon

Junior Training

This weekend saw some of our Junior members attend the duathlon in Loughrea, which went ahead despite the Arctic conditions so well done to all who attended and braved the elements on this one!!!

We are due to be out at the Five alley again on Sunday and fingers crossed for the weather to hold up this week!

  • Saturday 24th March – Club Duathlon – Five Alley (1pm)

 

 

 

 

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 20th March  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  8 x 100m f/c power           x 2                  (2400m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2700m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3650m


 

  Thursday 22nd March  
   
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)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1850m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: The Thursday run is the final round of our 1k repeat sessions so will be going all the way to 10k on the repeats. The run will start as usual from Nenagh College.

 

  Thursday 22nd March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 10 increasing pace  
  90sec recovery between each               (10000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
  10400m
   
Cool-down 800m easy 800m
   
TOTAL 14200m

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday for anyone not heading to Ennis our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Moneygall – Army Hill – Toomevara – Dolla – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday  10 mile Run: 9am

Nenagh College

 

 Junior Duathlon: 1pm

Five Alley

Masters Gala: Tralee

Sunday  Ennis Duathlon: 11am

Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

Mar
13
2018

Club Gear – Last chance saloon!!!!

**** Club Gear – LAST DAY TO ORDER IS TOMORROW (Wed) ***

Last reminder that we are putting in an order for new club gear for the coming season with both a one-piece and two-piece suit on offer in the club colours.

 

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44

 

Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89
  • BIC:BOFIIE2D

 

Do not say that you were not warned!!!!! 

 

Mar
12
2018

Spring Training – Week 9

The final quarter…..

We now only have 4 weeks left in the current training block and then the days will have enough light to get us back out in the open for the next block of sessions, so make use of the remaining sessions before the start of Club week and the annual cycling and running series!!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side it was more of the same with good numbers across all training sessions during the week as the intervals increase in distance and intensity.

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session being indoors was the second of our timed efforts and with that we have completed the second of our three blocks. We now only have 4 sessions left on the turbo for the coming season so spinners will again be on offer for the last 4 weeks on a first come first served basis of €10 for the 4 in total. We will also look over the last 4 weeks to increase the running distance up to close to 10k and after that it is back out on the open road for the time trial series so hopefully all the preparation work will stand for this series. A group of 10 made it out for the Sunday cycle, in what were perfect conditions for cycling.

The running session on Thursday was a repeat of the fartlek session with a good pace being set by each of the groups on the road, good preparation for this weeks timed 5k effort.

Upcoming Events

Again a reminder that for the second club training weekend instead of the usual club duathlon a number of us will be heading over to Ennis to take part in the Duathlon there. It would be good to have a decent club turn-out for this event so if you are free then sign up on the TI website!

  • Sunday 25th March – Ennis Duathlon
  • Monday 2nd April – Clonmel Duathlon

Club Gear

Again a reminder that we have organised new club gear for the coming season with both a one-piece and two-piece suit on offer in the club colours. This is last chance saloon for orders so get them in in the next day!!!

 

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44

 

Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89
  • BIC:BOFIIE2D

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters sprint interval set while Thursday will be a high intensity short distance interval set.

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

 

  Thursday 15th March  
   
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)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                x 2          (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

Running sessions: The Thursday run is another round of our 3k / 5k timed runs. The run will start as usual from Nenagh College.

 

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be back out for our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Moneygall – Army Hill – Toomevara – Dolla – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

Mar
4
2018

Spring Training – Week 8

In like a Lion!…..

Never has the saying been more appropriate!! What a snowout that was. The first half of the training week was going swimmingly and then it all went pear shaped!!! Along with the cancellation of the usual club training sessions we also saw the weekend events in the form of the Limerick Duathlon and Limerick Masters swimming gala go by the wayside too….we will wait and see how these are rearranged, but after the unofficial training break we should be all eager to get back to it this week so long as the weather plays ball!

So how did this week of the  Spring training block (Snow block more like!) fare out?? Well….

On the swimming side we tried to continue our work up to the Gala at the weekend but this all came to an abrupt halt on Wednesday….so it will be back to usual this week fingers crossed!!

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session being indoors went ahead and we managed the infamous pyramid and then out on to the pre-snow 6k run with the usual testosterone at the front! This week we will hope to finish the second round of our Turbo sessions and try and get out on the bike at the weekend!

The running session on Thursday was another victim of the snow….we will try and repeat the same session this week as its a good one!!! 🙂

Junior Training

This week we are hoping to have our next Junior session as the Athy Duathlon was also a victim of that white solid rain!!!! We will be out at the Five alley again on Sunday and fingers crossed for the weather to hold up this week!

  • Sunday 11th March – Club Duathlon – Five Alley (1pm)
  • Sunday 18th March – Loughrea Junior Duathlon
  • Saturday 24th March – Club Duathlon – Five Alley (1pm)

Upcoming Events

Again a reminder regarding the local events that are coming up over the next few weeks so if you are free for any then sign up! Good luck to all club members who are taking part in the various events! We will have to wait and see what happens to the rearranged Limerick Duathlon and Masters gala!

  • Sunday 25th March – Ennis Duathlon
  • Monday 2nd April – Clonmel Duathlon

Club Gear

Again a reminder that we have organised new club gear for the coming season with both a one-piece and two-piece suit on offer in the club colours.

If you wish to purchase the gear the cost of each of the pieces is below and orders can be given to Mary Donnellan. Each order will be taken with the appropriate money and this can be given directly to a committee member or lodged into the club account using the account details below.

If you have any questions etc. then let us know!

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44

 

Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89
  • BIC:BOFIIE2D

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Middle distance interval set set 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 6th March  
   
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 2              (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                               (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 


 

  Thursday 8th March  
   
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  
  3 x 100m f/c  
  2 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1400m)  
   
   
  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 2900m

 

 

Running sessions: The Thursday run is another round of the fartlek sessions. The run will start as usual from Nenagh College.

 

  Thursday 8th March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (35min run)  
  2min recovery                                x 7        (7000m)  
   
Novice 3min run  (25min run)  
  2min jog / walk                               x 5       (3500m)  
  7400m
   
Cool-down 800m easy 800m
   
TOTAL 11200m

 

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be back out for our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Birdhill – O’Briens Bridge – Killaloe – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Sunday cycle: 10am 

Leisure Centre

Junior Duathlon: 1pm

Five alley

 


 Have a good week out there!

Feb
25
2018

Spring Training – Week 7

Into the Second half!…..

We are now into the second half of the training block and almost into March and with this comes the first Duathlons of the season in Limerick and Ennis. If you have not signed up for either of these and want to join some of us for these local events then sign up on the TI website!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side we continue to work towards the triathlon season but also catering for those involved with the Masters with some short sessions. This week saw the introduction of our triathlon specific drill sets where we focused on open water starts, pool turns and bilateral breathing….all essential elements for the swim leg of any triathlon. This week a number of club members will make the short trip to Limerick for their annual Masters gala so we wish all club members taking part all the best!

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session saw us repeat the long distance interval set and as ever this was followed by the 6k run around town. We will continue the 6k run for the next couple of weeks before moving up to 8k prior to the finish of the turbo sessions. Sunday saw a dry but cold day on the bike and the group had to contend with a blustery headwind on the first leg of the cycle and then with a combination of cattle and tractors on the return leg home…otherwise a speed record that would have been set! Next week will be on the bike again but some members will be in Limerick at the LTC duathlon so we wish them well.

 

The running session on Thursday was another of the 1k repeat sessions. A bit of a headwind on the Dromin road on the way back made this part challenging but overall a good set and times from everyone involved!

 

Junior Training

This week we had our second Junior training session of the year out at the five alley. A 1k run was followed by a 5 mile bike, with a couple of hills thrown in for good measure, and then it was back out onto the run course again to repeat the 1k to complete the session! Well done to all our Junior members who completed the course!

We will be running our next Duathlon in 2 weeks time on Sunday 11th March at 1pm at the Five alley where we will run a timed age-group distance Duathlon.

There area also a number of events coming up on the Junior calendar so if you are free for any of the below then sign-up!

 

  • Saturday 3rd March – Athy Junior Duathlon
  • Sunday 11th March – Club Duathlon – Five Alley (1pm)
  • Sunday 18th March – Loughrea Junior Duathlon
  • Saturday 24th March – Club Duathlon – Five Alley (1pm)

Upcoming Events

Again a reminder regarding the local events that are coming up over the next few weeks so if you are free for any then sign up! Good luck to all club members who are taking part in the various events!

  • Sat 3rd March – Limerick Masters Gala
  • Sunday 4th March – Limerick TC Duathlon
  • Sunday 25th March – Ennis Duathlon
  • Monday 2nd April – Clonmel Duathlon

Club Gear

Again a reminder that we have organised new club gear for the coming season with both a one-piece and two-piece suit on offer in the club colours.

If you wish to purchase the gear the cost of each of the pieces is below and orders can be given to Mary Donnellan. Each order will be taken with the appropriate money and this can be given directly to a committee member or lodged into the club account using the account details below.

If you have any questionst etc. then let us know!

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44

 

Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89
  • BIC:BOFIIE2D

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters sprint set while Thursday will be the a short distance interval set.

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

 

  Thursday 1st March  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

Running sessions: The Thursday run is another round of the fartlek sessions. The run will start as usual from Nenagh College.

 

  Thursday 1st March  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (35min run)  
  2min recovery                                x 7        (7000m)  
   
Novice 3min run  (25min run)  
  2min jog / walk                               x 5       (3500m)  
  7400m
   
Cool-down 800m easy 800m
   
TOTAL 11200m

 

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be back out for our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Birdhill – O’Briens Bridge – Killaloe – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Sunday cycle: 10am 

Leisure Centre

 


 Have a good week out there!

Feb
18
2018

Club Training – Week 6

The Half way point……

We are now at the half-way point in the training block and our first club training weekend is done and dusted, finishing with our first duathlon of the year on Sunday, so thanks to all who made the effort to attend the weekend sessions. The events from here on in will be coming thick and fast so try and make whatever you can and do your club proud!!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side it was more of the same with the mix of sprint sets and longer distance sets. There are a number of galas for the Masters contingent over the coming weeks so we wish all club members taking part all the best!

 

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session saw us start the second round of our 4 week programme and we started to up the intensity in our short interval session followed by the full 6k run around town. Sunday saw the first of our Duathlons and this covered the 20k North Tipp sprint course, where we had a cross wind to contend with and rain by the end. Next week we will be back to the usual Sunday cycle.

 

The running session on Thursday was the first timed 5k of the season and given the cold weather it was good to have a continuous effort to keep everyone warm. We will be back to regular sessions this week as we work towards the upcoming triathlon season!

 

 Club Training Weekend 1

The first of our Club training sessions took place over the weekend. Saturday morning had a small contingent who covered the 7 mile circuit and only 1 minor dog attach en route so no complaints can be made. On Saturday afternoon there was a very informative bike maintenance session taken by the bike guru David Molamphy where everything from changing chains to putting tyres on the correct way was covered….something for all levels so thanks to David for that! Sunday morning saw our first duathlon of the season with the usual wet conditions…the next one will be in the middle of May with the annual Dromineer series.

Next up for the club we will have one more similar training weekend at the end of March and some of us will be heading over to Ennis on the Sunday for their annual Duathlon….so if you wish to join us for this then sign up on the TI events website!

Upcoming Events

There are a number of events coming up that club members will be attending so if you want to enter any of the events below and add to the social element of attending events then please do!!! Good luck to all club members who are taking part in the various events!!

  • Sat 24th February – Ennis Masters Gala
  • Sat 3rd March – Limerick Masters Gala
  • Sunday 4th March – Limerick TC Duathlon
  • Sunday 25th March – Ennis Duathlon
  • Monday 2nd April – Clonmel Duathlon

Club Gear

We have finally gotten around to setting ourselves up for our first gear change in years. We will have both a one-piece and two-piece suit on offer in the club colours.

If you wish to purchase the gear the cost of each of the pieces is below and orders can be given to Mary Donnellan. Each order will be taken with the appropriate money and this can be given directly to a committee member or lodged into the club account using the account details below.

If you have any questionst etc. then let us know!

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44

 

Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89
  • BIC:BOFIIE2D

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a distance swim while Thursday will be the first of our triathlon specific sets.

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

 

 

  Tuesday 20th February  
   
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)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1650m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 

  Thursday 22nd February  
   
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 4 x 50m f/c drill (bilateral breathe)  
  4 x 50m f/c (race start)            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: The Thursday run is a return to the 1k repeat set. The run will start as usual from Nenagh College.

  Thursday 22nd February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be back out for our Sunday session that will cover 25-30 miles.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Sunday cycle: 10am 

Leisure Centre

 


 Have a good week out there!

Feb
18
2018

Club Training Weekend – Duathlon Results

Duathlon 1 Results 

 

The first training weekend culminated with the first triathlon specific event and our first duathlon of the season. The conditions looked to be clearing prior to the duathlon start but gradually got worse over the course of the hour or so that the lads were out on the course.

First past the post on the day was Eoin Woolley, who took the sprint from Keith Butler (not that you would get that impression from the finish line pics below!!).

 

Name Run 1 T1 Cycle T2 Run 2 Overall
   
Keith Butler

 

00:14:35 00:00:15 00:35:55 00:00:20 00:08:10 00:59:15
Eoin Woolley 00:14:35 00:00:15 00:35:55 00:00:20 00:08:10 00:59:15
Andrew McLoughlin 00:14:35    
Colm Glynn 00:17:35 00:01:10 00:42:15 ######## 01:09:10 01:11:00
Ronan Walshe 00:18:00 00:00:30 00:43:30 00:00:20 00:10:00 01:12:20
Joe Gleeson 00:14:50 00:00:55 00:36:30 00:00:25 00:07:30 01:00:10
Ciara Cairns 00:16:20 00:00:25 00:44:30 00:00:15 00:08:25 01:09:55
Brenda Ryan 00:21:00 00:01:20 00:47:55 00:01:35 00:12:10 01:24:00
Barry Creamer 00:16:20 00:00:40 00:43:30 00:00:55 00:08:20 01:09:45
   

 

Well done to all!!!

Feb
11
2018

Spring Training – Week 5

Club training weekend 1

We have already reached the point of the season where we start to get into race mode for the upcoming triathlon season and with that we have the first of our training weekends. The culmination of this weekend will be the first club duathlon of the year so we hope that if you are free on Sunday that you will support this club event! We will also look to run the first of our Junior duathlons on Saturday but will have more on this later in the week.

So how did this week of the  Spring training block fare out?? Well….

On the swimming side the pace and distance continues to grow and we are now beginning to get into the longer distance sets as the focus turns towards the sprint and Olympic swim distances. The club continue to also focus on the sprint side of things and we will attending a number of swimming galas over the next month so to all involved keep up the good work!!!

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session saw us reach the last in our 4 week programme with the first of our sustained interval sessions followed by the full 6k run around town. We will repeat each of the dedicated sessions over the next 8 weeks as we continue to prepare for the racing season. The Sunday cycle was a snow out so hopefully we will get some better weather over the coming weeks to get back on the bike and increase the mileage!

A number of spinners are available this week again on a first come first served basis at a cost of €10 for 4 weeks (€2.50 per session). 

The running session on Thursday was back to the olde haunt of the CBS where we undertook the first hill session of the year. This was the last training session before our first timed 5k of the year so we hope to see a good crew out on Thursday to see how they fare compared to previous efforts!

Club Training Weekend 1

The first of our Club training weekends will take place at the weekend and we will have a few sessions on offer. First up will be a 5 – 7- 10 mile run on Saturday morning and this will be followed up by a bike maintenance session at 2pm in Nenagh Leisure centre. We will also look to run our first Junior Duathlon of the year on Saturday, while on Sunday morning we will have the first senior duathlon of the year with the usual distances on offer (4k – 20k – 2k or 2k – 10k – 1k).  So, if you need to brush up on your bike maintenance ability or looking for short / sharp session on Sunday well keep these dates free!

Saturday

  • 9am Saturday: 5 – 7- 10 mile run: Nenagh College
  • TBC Saturday: Junior Duathlon
  • 2pm Saturday: Bike maintenance session: Nenagh Leisure Centre

Sunday

  • 11am Sunday: Club duathlon: Nenagh Leisure Centre

Weekly training

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

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

  Thursday 15th February  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  6 x 100m f/c power           x 2                  (2000m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

Running sessions: The Thursday run is the first of our timed 3k / 5k of the year. The run will start as usual from Nenagh College.

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be running our first duathlon of the year.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday Club Run 5-7-10: 9am 

Nenagh College

Bike maintenance: 2pm 

Nenagh Leisure Centre

Sunday   Club Duathlon: 11am 

Leisure Centre

 


 Have a good week out there!

Feb
4
2018

Spring Training – Week 4

Quarter way there

We have reached the quarter way point of the Spring training block and although the weather remains mixed we have managed to run all sessions as per the timetable, so thank you to all those that have been turning out even in the cold and rain! We are now 2 weeks away from the first of our training weekends, where we will be putting on a number of sessions over the weekend culminating in the first club duathlon of the year. So, if you have not gotten the cobwebs off your bike yet, well you have 2 weeks to get it out and join us! This week saw the return of our Junior sessions, on what was a mainly dry but cold day, so well done all who came out for the cycle and run session!

So how did this week of the  Spring training block fare out?? Well….

 

On the swimming side we have a number of swimming galas coming up over the next month in conjunction with the Masters swimmers so the mix of longer endurance sessions and shorter sprinter ones continue. If you have still not made it back since the Christmas break well no better time to get back into the swimming side so make one of the 4 weekly sessions on offer a priority for the coming weeks!

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session again is at full capacity and we saw the return of the pyramid set, which was followed up by a 5k run around town. Next week will see the final set of the 4 and then we will start a new 4 week block so bikes will be back on offer on a first-come-first served basis.

As all spinners are block booked for next week, we have no official spare ones so if anyone who has paid for a spinner is not attending let us know so that the spinner can be offered on the night.

 

The running session on Thursday was back to the continuous fartlek session and we started on a nice even 30min run, which was well controlled by the lads so well done all for not letting testosterone get the better of ya during it! We are now only 2 weeks away to the first of our 5k timed runs of the New Year so hopefully we will see a good turn out next week for our hill set as final preparation for the next in our timed 5k series events!

Junior Training

The first Junior session of the year took place this weekend and despite the cold conditions we managed a combined cycle – run. A couple of quicker cycle intervals were included to keep everyone warm and once back at base it was a quick change and off for a run to make it a good hour of work overall, so well done all!

Next up for the Juniors will be the first Junior duathlon (Run – bike – Run) and this will take place during the first club training weekend in 2 weeks time!

 

Club Training Weekend 1

The first of our Club training weekends will take place in 2 weeks time and we will have a number of sessions on offer during the weekend. We are still finalising the Saturday morning session but will be running a bicycle maintenance session on Saturday afternoon and our first Duathlon on Sunday morning. So, if you need to brush up on your bike maintenance ability or looking for short / sharp session on Sunday well keep these dates free!

Weekly training

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

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

 

  Tuesday 6th February  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  3 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1500m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2250m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 


 

  Thursday 8th February  
   
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)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                         x 3        (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                     x 2        (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

 

 

Running sessions: The Thursday run is a return to the hill set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

  Thursday 8th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  4 x 30sec hill climb  
  400m recovery                              x 3      (3600m)  
   
Novice 4 x 20sec hill climb  
  200m recovery              x 3      (2000m)  
  4000m
   
Cool-down 800m easy 800m
   
TOTAL 7800m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle with the final distance being around 25-30 miles.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Group Cycle: 10am 

Leisure Centre

 


 Have a good week out there!

Jan
28
2018

Spring Training – Week 3

Two down ten to go …………..

A full house of sessions this week with the eventual return to the great outdoors on the bike. Hopefully we will see a couple of good weeks on the weather front over the next month to get us up and running prior to the start of the season. This week will see the return of our Junior training so we hope to see a good proportion of our Junior members out next weekend for it!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side we have a constant and regular turn out at each of the sessions and we hope that everyone is beginning to see the benefit of the regular sessions. This week we had a couple of the more difficult short distance interval and power sessions which kept all on their toes!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session was an almost sell out and we focused on longer repeat intervals, which was a bit of a shock to the system but needed to be done at this stage in the preparation work. The run session following the bike was back up to 4k and we will soon be back over the 5k town route.

As all spinners are block booked for the next 2 weeks, we have no official spare ones so if anyone who has paid for a spinner is not attending any week can let us know so that the spinner can be offered on the night.

The running session on Thursday went ahead  again but difficult conditions is now the norm for the repeats session….this week we had the longer 1k repeats and for a few this was the first hard session since the Christmas break so a difficult one to get back into!

Club / TI Membership

This will be the last week we will include this on the bulletin, but as ever a reminder that for some the yearly club membership is due and for most  TI licences are now out of date so for all members this means going on to the TI site and updating your triathlon or combined triathlon/swimming licences for the year. If you wish to join the club for the year then fill in a form and give it to any committee member.

Junior Training

The first Junior session of the year will be taking place this Saturday at 2pm, meeting at the Five alley on the old Limerick road. For the first session we will be focusing on the bike side of things but bring runners as we will do a small bit of running as part of the session also.

If you know anyone who would like to take part in the Junior bike / run session on Saturday then bring them along…..the more the merrier!

North Tipp Sprint 2018

The first of our TI calendar races, the North Tipp Sprint is open for entries this coming Monday and we invite club members to enter this if they wish. All we would ask is that if they are taking part in the event that they find a replacement to marshal on the day of the event. Entries can be taken on the TI events page on the Triathlon Ireland site.

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short sprint Masters set while Thursday will be a middle distance interval set.

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

 

  Thursday 1st February  
   
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 2              (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                               (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 

 

Running sessions: The Thursday run is a return to the Fartlek set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

 

  Thursday 1st February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (30min run)  
  2min recovery                                x 6        (6000m)  
   
Novice 3min run  (20min run)  
  2min jog / walk                               x 4       (3000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle with the final distance being around 25-30 miles.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Group Cycle: 10am 

Leisure Centre

 


 Have a good week out there!

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