Jun
25
2017

Spring Training – Week 12

Weekly Update

Hell of the West has now come and on for another year so well done to all club members who took part in this triathlon. It is only 2 weeks now to the club trip to Sligo so keep up the training and try to make as many sessions as you can in the next few weeks prior to this!

 

 

Dromineer Series

The Dromineer series continues this week…officially post-Kilkee we offer a shorter Aquathon but given the upcoming trip to Sligo we will offer the usual full round of events!

Dromineer series dates_2017

The action will get underway at 7pm sharp so make sure you are out well in time to get your bike set-up etc. Anyone wanting to do the legs individually is more than welcome to do so and the full range of sessions on offer is listed below…..or any variation of this you would like!!!!

  • Open Water swim: 750m / 300m (pier to pier)
  • Cycling time trial: 10k / 15k / 19k
  • Run: 2k / 3k / 5k
  • Aquathon: 300m / 750m (swim) – 2k / 3k / 5k (run)
  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

Club Group Triathlon – Hazelwood Sligo

We are now 2 weeks away and have a few spaces on offer if anyone not listed to go is interested in joining us.

At this stage we have had to put a list of names together of those going as per our list…….IF YOU DO NOT HAVE A FULL TI LICENCE IT IS YOUR OWN RESPONSIBILITY TO OBTAIN ONE OR A ONE-DAY MEMBERSHIP. Any names listed below without a TI number either do not have one or have not listed themselves with TI as Nenagh TC club members.

Andrew McLoughlin

 

Keith Butler

 

Johnny Meagher

 

10003604
Mary Donnellan (Relay)

 

Eddie O’Meara

 

10000206 Paid
Ronan Walshe

 

David Molamphy

 

Paid
Geraldine Kyne

 

10005191 Paid
Sean Gleeson

 

Eoin Woolley 10001227 Paid

 

Ronan O’Driscoll

 

10004274 Paid
Catriona Cleary (Relay) 10020211

10012682

Paid
Margaret Hogan

 

10010947
John “Clever” Ryan

 

10014697 Paid
Brian McLoughlin

 

10032391

Anyone that still has to pay can do so at any stage and the price for this trip will be €50 per person / relay team (same price for 1 or 2 nights) so for those going if you can give the money to a committee member at some stage!

Weekly training

Only 2 weeks left in the main Spring sessions and after that we will be changing it up a little for the last push as the race seasons continues. As always the main sessions to try and make during the week is our Wednesday evening Dromineer series sessions. We only have 2 more track sessions on Monday in Nenagh CBS so try and make them if you are free.

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

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

 

  Tuesday 27th June  
   
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 29th June  
   
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 5 x 100m f/c  
  5 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2400m)  
   
  4 x 25m f/c sprint                                      (100m) 2500m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3200m
   

Running session: This week we return to the 1k repeat session as we build back up to the last week and the return of they pyramid set!

  Monday 26th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
   
Novice 1km x 6 increasing pace  
  90sec recovery between each  (6000m)  
  8800m
   
Cool-down 800m easy 800m
   
TOTAL 12600m

The full weekly schedule:

Day Morning Evening
 Monday Run Session: 6:30pm

Nenagh CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Stereame

Wednesday Dromineer series: 7pm

Dromineer Front pier

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!

Jun
25
2017

Nenagh CC Updates + Summer League Report

Another weekend of less than stellar communication from club HQ; one would think we had all finished up for the season. Far from it, we are just about at peak season time for most. La Marmotte is looming on the horizon and will become very real once our 15 club members start making their way over to France from Tuesday onwards. With thunder storms predicted for this week, our club trip could end up being a Mizen to Malin part 2. Our Summer league hit record speeds last Thursday, which you can read about below. Be warned that this week’s summer league is postponed due to the club being away on our trip abroad. On the racing front it was a quiet one with just the National Champ races on the calendar with Eamon Hartnett and Cathal Murphy racing for Nenagh.

Training

All club sessions are off due to the France trip. Once this trip is out of the way things will get back to normal. It is likely that our training sessions will be a lot shorter and sharper from when we return until the end of the season.

  • Tuesday – postponed due to France trip
  • Thursday – postponed due to France trip
  • Saturday – postponed due to France trip
  • Sunday – postponed due to France trip
    • Gran Fondo – La Marmotte, Alps, France
    • Racing – Minane Bridge, Cork – separate A3 and A4 races.

Saturday & Sunday Spins

There were smaller crowds than usual out this weekend as a lot of club members were taking it easy before La Marmotte and our bikes have already been sent over. Fair play to those that got out and kept the show on the road. The excuses from some on a drizzly Sunday morning were outlandish.

wet

Weekend Racing

National Champs: Congrats to Eamon Hartnett on a good performance at this O/40 race on Saturday. The race took place down in Wexford and as usual there was a very large field for the Over 40s race. The average pace was savage and plenty of quality riders didn’t make it to the end. Eamon finished in 42nd position just 28 seconds down on the winner. The club also had a rider in the men’s Over 50s race. Cathal Murphy finished in 33rd overall in what was also a very competitive race. Fair play to both Nenagh riders racing against the best the country has to offer!

Killary Gaelforce: 3 club members, Shane, Gary and James Skehan went up to Westport on Saturday morning to do this adventure race. Unluckily for James he got two punctures and had to pull out. Gary was suffering from being too fat and unfit for such a hilly race. He still managed to waddle into a top 10 finish. Shane descended off Croagh Patrick like Bambi on ice to throw away a 3 minute lead on the way to the finish line. Comical stuff but at least he hung on to 3rd place.

gael

Nenagh Summer League: Race 12 Report

We are 3/4s way through the Summer League and the racing is just getting faster and faster. The speeds set out there last Thursday were the quickest set for manys a year and easily the quickest on the brand new (and improved!) race circuit. The average pace of the scratch bunch was over 44km for over an hour of racing. It made a mockery of the pre-race handicaps as all 3 bunches were back together before the turn around in Nenagh. Apologies to the front 2 groups as this was by no means intentional. We will make sure the handicaps of 0, 4, 6 go out to 0, 5, 8 the next day. The Doherty brothers will also have to wear resistance parachutes when they next return.

The weather was decent for racing but a strong tail wind to Nenagh meant that the start was very fast. An average pace of close on 50km per hour was recorded to Nenagh. The fact that the bunch was almost beating some motor paced Strava KOMs on the route tells you how fast it was. Both front bunch groups were caught early and unfortunately many in those groups couldn’t handle the extremely high pace and went out the back. Luckily on this route you can just pop over to the other side of the road and wait to be absorbed again on the bunch’s return to Birdhill.

The breakaways started soon after the turnaround with Con and Aaron Doherty the most aggressive. Con was the first to get a good gap on the bunch. He was left out there for a few kms before being joined by his brother and Seán Yelverton. Not long after, Peter Leahy and Mike Browne broke across and the final breakaway bunch had been formed. There were other attempts to get across but at this stage the breakaway were moving too fast and nobody could bridge the gap.

The race settled down into a front 5 pushing a great speed and being chased by a bunch of about 15 remaining riders. The bunch was making little to no inroads into the lead so by the time the breakaway got to the Ballyhane lap they were never going to be caught. The 5 lads had a real dogfight up the climb at Ballyhane with Aaron setting a new climb KOM. The other lads weren’t far behind though. Mike Browne got tailed off on the way over to Birdhill and that left 4 to fight it out for the win with Aaron taking it easily in the end, with Seán 2nd and Con 3rd. Great racing lads!

Next up: there is no summer league race on Thursday, June 29th. Race 13 resumes the following week on July 6th.

Thanks to our marshals Gary Scully, James Skehan, Bertie Sherlock and Brian O’Neill.

Finishing Video

 

Jun
22
2017

Sligo Triathlon

We have a few spare entries for the Olympic distance triathlon in Sligo on July 8th, as well as spaces for relays. If you fancy the fun and frolics in the west let a committee member know.

Jun
22
2017

Dromineer Series – Triathlon 3

Dromineer Series – Triathlon 3

Conditions wore not “el scorchio” like we achieved last Saturday for the Lough Deg Sprint, but they were not typically Irish either so we cant complain. There is always a “light breeze” to contend with on that cycle anyway! Ye might as well acclimatize for Kilkee and Gaelforce west on Saturday, and Sligo in just over 2 weeks time. Shane Scully continues to place his own course record in jeopardy with a flying time of 55mins. Any challengers next week??

 

Name Swim T1 Bike T2 Run Overall
TRIATHLON  
750m – 19k – 5k  
Geraldine Kyne 00:15:10 00:02:10 00:36:35 00:01:15 00:13:00 01:08:00
Odie O’Driscoll 00:13:55 00:00:50 00:36:55 00:00:30 00:13:00 01:05:00
Seamus Duggan 00:15:00 00:02:50 00:31:42 00:00:31 00:19:00 01:09:00
Colm Glynn 00:14:30 00:34:30 00:00:55 00:23:00 01:12:00
Gary Scully 00:10:34 00:01:20 00:32:05 00:00:50 00:10:00 01:03:00
Shane Scully 00:09:16 00:01:04 00:27:20 00:17:20 00:55:00
Eoin O’Donoghue 00:10:00 00:01:06 00:28:44 00:00:30 00:21:00 01:01:00
 
TRIATHLON
1.5K – 19K – 10K
Eoin Woolley 00:28:00 00:32:04 00:02:10 00:44:45 01:47:00
Stephen Greene 00:33:00 00:33:28 00:00:47 00:44:45 01:50:00
DUATHLON
2K – 19K – 5K
Eddie Hynes 00:08:10 00:01:20 00:38:53 00:00:37 00:22:10 01:11:00
Deirdre Finn 00:09:12 00:01:03 00:41:15 00:00:40 00:22:50 01:15:00
Lorreta Duggan 00:09:45 00:01:25 00:43:10 00:01:20 00:25:20 01:21:00 
Shane Connolly 00:08:45 00:00:46 00:33:09 00:00:35 00:22:45 01:06:00 
AQUATHON  
Ger Carey 00:16:30 00:03:00 x x 00:31:45 00:51:15
750m Swim  
Brian Geraghty 00:14:00 x x x x 00:14:00
Majella Moyles 00:18:00 x x x x 00:18:10
David Molamphy 00:15:00 x x x x 00:15:00
19K Cycle  
Charlie Hogan x x 00:29:07 x x 00:29:40
6K Run
Brenda x x x x 00:29:30 00:29:30

We were also joined by 8 juniors last night who all swam like fishes and ran like gazelles! They completed a peer to peer swim and various runs.

Michael Kyne and Conor Kirby tried to outrun Ger on the 3k route.

Robert Duggan completed 2K.

Oisin and Oilleog O’Driscoll, as well as Faye Molamphy and Alli O’Brien made light work of the hill and completed 1.2K.

Next week their mentors are not going to be quite as nice to them so a timed race will be scheduled.

Thanks to all who turned up and we will do it all again next week as part of the run up to Sligo. The schedule says its Aquathon time but we will accommodate all activities.

If you start early please make sure to do your own times as I wont be able to with the official start at 7pm.

Again, best of luck to all members heading to Kilkee and Gaelforce west. We’ll put out the child of Prague again for ye!

Jun
18
2017

Nenagh CC Updates + Summer League Report

Apologies for the lateness of recent posts. Things are getting a little busy here at Club HQ, but should be back to normal from Monday on. Our Summer League continues to attract a large following with the new route working out very well. The weather was smashing all weekend so plenty of long hard miles were put in including the, always tough, Wolftrap cycle on Sunday. We had club members racing in Blarney and some taking part in the Tour de Burren. Let’s hope the weather holds as it gives us good practice for the Alps in two weeks time!!

Training

  • Tuesday: club cycle at 6:30 at Stereame
  • Thursday: Nenagh Summer League – Race 12 – Marshals are James Skehan, Gary Scully and Brian O’Neill.
  • Saturday: club cycle at 9:00 from the hotel
  • Sunday: club cycle at 7:30 from Tescos.
    • Racing: just the National Road Race in Wexford this weekend.

Tour de Burren: congrats to all the Nenagh CC riders that took part in this year’s Tour De Burren. Not a bother to ye.

burren

Racing: Munster Champs, Blarney: we had just two club members in racing action this weekend. Denis Allen and Eamon Hartnett made their way to the start line. Unfortunately, Denis Allen had a mechanical a few laps into the race. Eamon Hartnett finished safely in the main bunch. It was a fast race with the bunch pushing hard all the way to the line as there was Munster titles up for grabs.

Nenagh Summer League: Race 11

There was a good turnout at last Thursday’s summer league race. Just as importantly, the quality of rider was pretty decent too. This allowed for a good quality race with a breakaway finish. There were 3 groups on the road with the handicaps slightly bigger at 0, 3 and 6. A strong tail wind made for very fast average speeds all the way into Nenagh.

The back two groups merged before the turnaround but the first group were still well ahead at the turn. It wasn’t until Yellowbridge on the return leg that the whole race came together and the real race could begin. As has become tradition at this stage, Peter Leahy was first to go off the front. He was followed by Denis Allen, Con Doherty and Sean Yelverton. It was soon obvious that this group was going to stay away as the gap kept opening. Shane Scully managed to jump across on the hill and that was the final member of the breakaway.

league2

league1

league3

Onto the final circuit at Birdhill, and the gap had opened quite a bit. This allowed for some cat and mouse action on the road. Denis and Con both tried to split it on the hill at Ballyhane but they didn’t quite get away. With Denis and Shane both in the group they were able to work together. Shane broke and got caught, then Denis broke coming back through Birdhill and he was caught. When Shane went again with 1km to go, there was no chase from the others and he went solo to the line. In the final sprint Sean came in in-front of Con for 2nd and 3rd.

league4

The new route seems to be working very well and makes the racing very interesting and tough. We will have 1 more week on that circuit before switching it up a little more. Thanks to our marshals William Killackey, William Rymer and Matty Kennedy.  See ye all there again next Thursday for Race 12.

Finish Videos

Sunday Training pics & a brief report: Great spin in the sun today. 156km covered in 5:33 at a 28kmh average. Taking in Kinnitty, the Cut, the Wolftrap, and Birr. 1454m of climbing and James finally got some vitamin D!

kinnitty

sun1

sun3

sun2

sun4

Jun
18
2017

Spring Training – Week 11

Weekly Update

That is it for another year…..the main club races are now over for another year and what a great weekend to have for the Lough Derg Sprint. Again the committee would like to thank all members of the club who helped with the running of the event and all reports have been very positive!

The usual training sessions will continue for the next few weeks as the club prepares for the Hell of the West and the club race weekend in Sligo, which now is only 3 weeks away!!!

 

Race Reports

IronMan Venice

Huge congratulations to club member Ramon Rodriquez who completed the Venice Ironman Challenge, last Sunday. He has become the club’s thirteenth member to complete the most challenging of triathlons, the Ironman. Word has reached club headquarters that he will be sending on a race report, along with a few photos during the coming week. Until then…..

 

Lough Derg Sprint 2017

Well done to all members of the club who took part in our second race of the season in Dromineer. The lake was calm and there was little breeze but high temperatures made the final run a bit of a challenge. Our own Darren Dunne won the race covering the course in just under an hour, while Geraldine Kyne won the age-group category and our relay team took the glory in the relay event. Well done all!

With the Lough Derg Sprint & Try a Tri, dominating the weekends racing within the club, it proved a quiet weekend for club members racing elsewhere. However next weekend we will see a good number of our triathletes taking on Hell of the West.

Dromineer Series

The Dromineer series continues this week and with the third of our triathlons…so the last chance for a bit of conditioning for those heading to Kilkee at the weekend!

Dromineer series dates_2017

The action will get underway at 7pm sharp so make sure you are out well in time to get your bike set-up etc. Anyone wanting to do the legs individually is more than welcome to do so and the full range of sessions on offer is listed below…..or any variation of this you would like!!!!

  • Open Water swim: 750m / 300m (pier to pier)
  • Cycling time trial: 10k / 15k / 19k
  • Run: 2k / 3k / 5k
  • Aquathon: 300m / 750m (swim) – 2k / 3k / 5k (run)
  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

Club Group Triathlon – Hazelwood Sligo

Only 3 weeks away so we will be getting final numbers for the individual and relay teams together.

The committee are still collecting money for the trip to Sligo for the Hazelwood National Series event and the price for this trip will be €50 per person (same price for 1 or 2 nights) so for those going if you can give the money to a committee member at some stage!

Weekly training

The main sessions to try and make during the week is our Wednesday evening Dromineer series sessions. We only have 3 more track sessions on Monday in Nenagh CBS so try and make them if you are free. The Tuesday cycle again will be combined from Stereame at 6.30pm on Tuesday.

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

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

 

  Tuesday 20th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  4 x 200m f/c power           x 2                  (2000m)  
   
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m


 

  Thursday 22nd June  
   
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)  
   
  1500m f/c breathe on 4th                         (1500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

Running session: This week we return to the 400m repeat session as we build back up to the last week and the return of they pyramid set!

  Monday 19th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (30min interval)  
  1min recovery between each               (4800m)  
   
Novice 10 x 400m (30min interval)  
  1min recovery between each                 (4000m)  
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9400m

The full weekly schedule:

Day Morning Evening
 Monday Run Session: 6:30pm

Nenagh CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Stereame

Wednesday Dromineer series: 7pm

Dromineer Front pier

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!

Jun
16
2017

Nenagh CC Updates

It looks like being a scorcher of a weekend so make the most of it and get out on your bike. The tri club are hosting their Lough Derg Sprint tomorrow morning so I am sure they would appreciate some of our members helping out if possible. Get in contact with them if you can spare the morning. You can cheer one of our own on (Le Chunk). We should have decent size groups out on Saturday and Sunday too for those that want to get out and about on the bikes. Not much on with racing, but best of luck to anyone that heads to Blarney!

Saturday spin – meet at 9:00 at the hotel

Route: The group will head for the hills again this Saturday. It’s a route we have done once before and is definitely a challenging one. There are 5 big hills on the route with plenty of possible short-cuts.

hill-route

Sunday Spin: meet at 7:30 at Tescos

Route will be called that morning. Might be time for a change.

Racing: no doubt some will either head to Blarney for the Munsters. Unfortunately the Donamon GP in Roscommon has been postponed so that race is off.

Jun
14
2017

Dromineer Series – Results

Dromineer Series – Triathlon 2

Conditions worsened as the evening went on with a pretty heavy side wind making the cycle leg a challenge both on the way out and way back. Ideal preparation for those taking part in the Lough Derg Sprint at the weekend and Kilkee the following week!!!!!

 

Name Swim T1 Bike T2 Run Overall
TRIATHLON  
750m – 19k – 5k  
Paul Walsh 00:13:20 00:00:55 00:34:15 00:00:45 00:20:45 01:10:00
Shane Scully 00:09:45 00:00:45 00:30:00 00:00:30 00:18:00 00:59:00
Gary Scully 00:09:40 00:01:05 00:29:45 00:00:20 00:18:10 00:59:00
Geraldine Kyne 00:14:30 00:02:30 00:36:15 00:00:45 00:29:20 01:23:20
Sheila Gregan 00:15:30 00:01:30 00:44:30 00:01:30 00:13:50 01:16:50
Clever Ryan 00:14:30 00:02:30 00:37:45 00:01:05 00:30:50 01:26:40
Ger Carey 00:15:00 00:03:50 00:42:10 00:00:50 00:33:05 01:34:55
Mark Crawford 00:12:20 00:02:40 00:33:40 00:01:05 00:20:35 01:10:20
Carmel Finn 00:18:00 00:02:30 00:43:00 00:01:00 00:30:20 01:34:50
Odie O’Driscoll 00:11:40 00:01:40 00:38:10 00:00:20 00:14:10 01:06:00
Ronan O’Driscoll 00:11:00 00:01:10 00:33:00 00:00:20 00:20:00 01:05:30
Alex Stewart 00:09:30 00:02:40 00:39:50 00:00:25 00:24:50 01:17:15
Seamus Duggan 00:14:15 00:01:45 00:32:20 00:00:40 00:19:45 01:08:45
Barry Creamer 00:14:15 00:01:30 00:35:15 00:01:00 00:23:30 01:15:30
Colum Glynn 00:13:00 00:01:00 00:34:50 00:00:40 00:20:15 01:09:45
 
DUATHLON  
Eddie Hynes 00:07:10 00:00:20 00:42:30 00:00:40 00:22:35 01:13:15
Ronan Walshe 00:07:30 00:01:00 00:36:50 00:00:50 00:28:35 01:14:45
Eddie O’Meara 00:07:30 00:01:00 00:35:45 00:00:45 00:29:20 01:14:20
 
Aquathon  
Eoin Woolley 00:11:40 00:01:50 x x 00:20:30 00:34:30
 
750m Swim  
Brian Geraghty 00:13:00 x x x x 00:13:00
Majella Moyles 00:16:10 x x x x 00:16:10
Sinead Lee 00:18:00 x x x x 00:18:00
 
19K Cycle  
Charlie Hogan x x 00:29:40 x x 00:29:40
Dan Hogan x x 00:29:55 x x 00:29:55
 

Thanks to all who turned up and we will do it all again next week  as part of the run up to the Hell of the West!!!!

Jun
12
2017

Nenagh CC Updates

nenagh-cc-logoThe big news from the weekend was not the Wicklow 200 or any racing results; instead it was the passing of Kenneth Kennedy. He has left the racing world and his absence will be felt. He has been embraced in the arms of the Lord of the Bike himself – John Gleeson. May he Cycle the Gran Fondos in Peace. Sunday was a bit of a washout on the home-front but plenty braved the elements at the Wicklow 200. Denis Allen was the other big story from the weekend as he was away representing Tipperary in Scotland. Two more weeks until we fly over to do La Marmotte; anyone getting nervous yet?!

Training

  • Tuesday – club cycle at 6:30 at Stereame
  • Thursday – Nenagh Summer League – 7:00 at Gooig.
  • Saturday – club cycle meet at 9:00 at the hotel.
  • Sunday – club cycle meet at 7:30 at Tescos
    • racing: Munster Road Champs in Blarney, Donamon GP in Roscommon

Viber & Facebook: to keep up to date on whether training sessions are going ahead check out Viber or Facebook before you leave in the morning.

La Marmotte: only two more weekend of training to go. This will probably be our last really long weekend as we will ease it back a little the weekend before we all head to France.

Racing

Greenmount Criterium: well done to Jurgen Simpson who got a prize for first unplaced A3 rider at last week’s criterium on the Limerick racecourse. Jurgen has really been improving a lot over the last few weeks and this is well deserved.

Paddy Flanagan Memorial: Jurgen was also in action at this A3 race up in Kildare on Sunday. Jurgen was going well but punctured out half way through. He was probably lucky in the end as it seems like a huge amount of cyclists came down in a late crash.

Scotland: we haven’t got any details back from this race apart from what we see on Strava. Denis is over with the Munster team at this stage race. The first stage was 70 miles and the 2nd stage was 60 miles. We don’t yet know how Denis has gotten on so we will update Facebook when we get full details. For now we are presuming he soloed to victory on both days and won handily. Nice one Denis!

Wicklow 200: congrats to all 11 club members that completed the 200km route on Sunday. There were 7 big climbs to negotiate as well as gale force winds and heavy showers. It certainly wasn’t an easy day on the bike but our club members made it look easy. They were cycling for 7 hours 48 minutes and climbed a massive 9,360 feet. Pretty impressive feat!!

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Jun
12
2017

Spring Training – Week 10

Weekly Update

1 event down….1 to go….Saturday saw a clearing of the weather for the second running of the “try a tri” and 200 locals took to the roads for what was a successful and well received event by all those taking part. Again, the committee would like to thank all of those who came down on the day to help out and support the atheletes. We also wish to thank the Lions club for the hard work and enthusiasm shown over the past number of months to make this event possible. Well done one and all!

This week the club is in the final preparations for the Lough Derg Sprint so we hope that the weather can hold for us out on the lake this coming Saturday!

 

Race reports

 

 Moyne Mini Marathon

You can run, but you cannot hide….on Bank Holiday Monday three of our club members headed to Moyne to take part in its local Mini Marathon. Eddie Hynes was first across the finish line for the club, completing the 10km race in a super time of 44:00. Next across was Shane Connolly in a great time of 46:19, followed by Margaret Hogan in 51:34. Margaret is putting in consistent hours of training for her upcoming half ironman.

Tri an Mhi – Olympic Distance

Eoin O’Donoghue was our solo club representative who took on the Olympic distance triathlon in Co. Westmeath yesterday. The bike section consisted of 2 laps of an undulating course, a total distance of 40km. The 10km run was an out and back lumpy route.

City of Derry – National Sprint Championships

Our super triathlete Darren Dunne took on this race up north. This race consisted of a one way river swim, with the tide…a PB swim. The cycle consisted of two laps of a 10km course, and the 5km run was an out with a turnaround point. Darren completed the race in a fantastic time of 59:59, coming in 5th overall.

Ballinree 5k

A number of club members made the short trip out the road for the annual Ballinree 5k event. The course is a challenging 5k with a couple of tricky hills and also a stiff breeze in the final parts but some great times were put in nonetheless!

 

 

Lough Derg Sprint / Try a tri 2017

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The week has finally come for our second TI event and we hope that if you are free you come down to Dromineer this Saturday for the latest installment of our open water event.

We hope that as many members as possible can do the event and if possible bring someone to do the event or to help with the marshal side of things.

Entries will remain open for the next couple of days so there is still time if you want to register!!!

More information on the event can be found by clicking the link below.

Lough Derg Sprint

Again we are taking names for Marshals and to those who have volunteered already we appreciate your continued support. For anyone else who is available that morning and not taking part (we are still a few marshals short) then if you can let a committee member know on the Viber group that would be great!

Dromineer Series

The Dromineer series continues this week and with the second of our triathlons…an ideal warm-up to the Lough Derg sprint on Saturday!

Dromineer series dates_2017

The action will get underway at 7pm sharp so make sure you are out well in time to get your bike set-up etc. Anyone wanting to do the legs individually is more than welcome to do so and the full range of sessions on offer is listed below…..or any variation of this you would like!!!!

  • Open Water swim: 750m / 300m (pier to pier)
  • Cycling time trial: 10k / 15k / 19k
  • Run: 2k / 3k / 5k
  • Aquathon: 300m / 750m (swim) – 2k / 3k / 5k (run)
  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

Club Group Triathlon – Hazelwood Sligo

The committee are still collecting money for the trip to Sligo for the Hazelwood National Series event and the price for this trip will be €50 per person (same price for 1 or 2 nights) so for those going if you can give the money to a committee member at some stage!

 

Weekly training

The main sessions to try and make during the week is our Wednesday evening Dromineer series sessions. The Tuesday cycle is going ahead but the start point has yet to be confirmed…..we will let you know via the triathlon group on Viber.

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a short interval set while Thursday is a technique set.

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

  Tuesday 13th June  
   
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  
  3 x 50m f/c on 40s  
  1min rec                                    x 3            (1650m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m
  Thursday 15th June  
   
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 repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

Running session: There are now only 4 track sessions left in this years training schedule before we mix it up a little with some race and hill runs……this week is a middle distance set as we work our way to the conclusion on the track with the repeat of the infamous pyramid set!!!!

  Monday 12th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec        (2nd up-hill)  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec            (2nd up-hill)  
  2 x 400m / 60 sec rec                   x 2       (4800m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

The full weekly schedule:

Day Morning Evening
 Monday Run Session: 6:30pm

Nenagh CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Leisure Centre / Stereame

Wednesday Dromineer series: 7pm

Dromineer Front pier

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday
Saturday Lough Derg Sprint 9.30am: Dromineer
Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

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