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!

Jan
21
2018

Spring Training – Week 2

One Week down……..

The majority of sessions got back up and running this week despite the weather so we can say we are back up and running officially. To add to this the committee have been working over the last few weeks to get the season up and running and we have now completed the running draft of this years Club senior and junior calendar, so whenever you get a chance take a look at what the club has on offer and if you have any comments or suggestions then let a member of the committee know.

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

On the swimming side we had a return to the full list of swimming sessions and a good return to the morning sessions….in particular to lane 1, where we had to look at breaking up the fellowship due to the high number in the lane!! The club continues to support the Masters / Tri club sessions on Wednesday and Friday and we hope that this will continue. On Thursday morning we had the first long distance swim and covered the full sprint 750m distance and all holds well for the increments up to the full 1600m swim!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with standing room only now which is great to see!!! All bikes were taken up for the session and even with the snow we had 8 hardy bucks out for the 3k run. The turbo sessions will now be divided over 4 week blocks and this week we covered a short interval / power session….no bother to anyone in attendance.

As the majority of spinners are block booked for the next 3 weeks, we only have 1-2 spinners left, 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 despite the snowy conditions….and for most it was a bit of a baptism of fire after the Christmas break. The set was a 600m repeat and was well controlled up until the last few repeats where as ever the testosterone surge kicked in!!!

Club Membership

A good response this week for membership fees / forms and we appreciate that. As is the norm we have the usual suspects who are the hardest to bleed when it comes to joining the club (looking at the books there are some who have never actually joined the club at any stage over a number of years!!!!), so if you want to do the decent thing without us mentioning names, then that would be great!

Also, a reminder that 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.

Club Calendar 2018

The club committee have put together the club calendar for the year this can be found in the club calendar tag or by clicking on the calendar link below.

** 2018 Senior Club Calendar **

We have summarised some of the dates below. As always we try to promote the social aspect in the events we choose so we would urge all to try where possible to choose club selected events.

  • Sat 17th – Sun 18th Feb: Club Training weekend 1
  • Sat 24th – Sun 25th Mar: Club Training weekend 2
  • Mon 9th – Sat 14th April: Club Week – start time trial / run series
  • Sat 14th April: North Tipp Sprint
  • Sat 12th – Sun 13th May: Club Training weekend 3 – Lahinch
  • Wed 30th May: Dromineer series start
  • Sat 9th June: Try a tri / Try a sprint
  • Sat 16th June: Lough Derg sprint / Try a tri
  • Sat 14th July: Galway triathlon – Club event
  • Sat 8th Sept: End of year events

Junior Calendar / Training

We have put together the Junior calendar and this can be seen following the link below.

** 2018 Junior Club Calendar **

We will be having the first Junior training session in the next week or 2 and will update on this later in the week with confirmation of dates…..so watch this space!

North Tipp Sprint 2018

The first of our TI calendar races, the North Tipp Sprint will 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.

The club have had difficulties in the past in filling the required number of marshal spots so this year will have to monitor this more closely.

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 power set while Thursday will be a short interval high intensity set.

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

 

 

 

  Tuesday 23rd January  
   
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)  
  5 x 100m f/c power           x 2                  (1800m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

 

  Thursday 25th January  
   
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                               (200m) 1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

Running sessions: The Thursday run is a return to the 1k repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

  Thursday 25th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  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!

Jan
14
2018

Spring Training – Week 1

We are back (officially!)……..

The Winter break is officially over and given the longer break than previous years there can be no complaints about tiredness and everyone should be rearing to go once again!!! There are 12 weeks in this training block which will lead us up to the start of April and club week, with our own North Tipp Sprint the end point for this block. The training schedule will largely resemble the Winter training block but we will be throwing in the usual mix of training weekends and some club targeted events.

As ever the success of club training sessions depends on the support of club members so please where possible if you are free to train consider the option offered by the club first. The club endeavor to keep a social element to all sessions and for this we need the individual members to show up and help create this…..this is your club so the sessions are only of use if the members turn up, so we hope to see you all back at it over the coming weeks!

As ever the club are always on the lookout for new members to take up the sport. The club offers a number of events over the course of the season for all levels of abilities and we see it as a task of all club members to help promote the sessions / events, and to aid in increasing club participation and membership. So if you know anyone who would be interested in joining the club or taking part in any of the disciplines well get them out!!!!

Club Membership

We would have hoped at this point that we could have taken this part of the report down but as always the process of bleeding blood from stones is a long one ……we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

We have included bank details for membership and this has been posted on the “About us” page on the website for anyone who wishes to pay by bank transfer, just remember to include details of who you are and send an application form (can be sent in electronically to the club email at nenaghtriathlonclub@gmail.com).

Also, a reminder that 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.

Club Calendar 2018

The club committee are in the process of finalising dates for the club events and races that the club will look to target over the course of the year. A couple of dates are already known and are shown below but keep an eye on this space as we will have the calendar up this week. As ever, we urge all members when choosing the events they want to take part in for the coming year to please first consider those on the club calendar so that we can have as many members as possible in attendance and add to the social aspect.

  • Saturday 14th April: North Tipp Sprint
  • Saturday 9th June: Try a tri / Try a sprint
  • Saturday 16th June: Lough Derg sprint / Try a tri
  • Saturday 14th July: Galway triathlon – Club event

 Spring Training Schedule

So again we will recap the sessions that we have on offer over the next 12 weeks. We will give further details on the club training days and specialist coaching sessions when the club calendar is finalised.

Swimming

Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre

Wednesday:     8:00 – 9:00 pm        Nenagh Leisure Centre (Masters)

Thursday:           6:30 – 7:30am        Nenagh Leisure Centre

Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

For many in the club the swimming has already started as the Masters are eager and already back.  The usual 4 sessions on the pool will be on offer. The Tuesday swim session will focus on shorter distance intervals every second week now with more focus on the triathlon specific work in the mornings overall. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session in a lump sum covering you for the year with the reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7.

Cycling

Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)

Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

The spinning / turbo sessions will return due to popular demand for 12 further weeks from this Tuesday. The sessions will vary, working on power; long interval work and timed cycles and as always will be followed by a run, working up to 5k again. There will be the usual 15 spinning bikes on offer so for anyone who does not want the hassle of setting up a turbo then these can be used. The cost of this session will be €10 per person for 4 weeks and will be offered on a first come first served basis. Spare spinners will be offered on a pay-as-you go rate of €3 per session.

To promote the use of turbo trainers for this session there will be no charge for anyone using a turbo. For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

On Sunday mornings we will return to our  open road cycle. We will have the 1 group on the road for this due to lack of numbers for the second group. Group 1 will again be doing around 40k and the pace will be set at around 28k and kept within a group. For those who wish to do a few miles more we will look to organise an earlier meet up time before heading with the main group at 10am.

Running

Thursday:           7:00 – 8:00pm        Nenagh College

The regular Thursday night runs will recommence from Nenagh College and will have the usual main and shortened novice group sessions on offer.

For those interested in doing a few extra miles in this session there is a longer warm up that starts at 6.40pm at Nenagh College. 

Strength and Conditioning

Monday:           7:00 – 8:00pm        McDonagh Park

The regular circuit sessions with Bertie Sherlock are back running on Monday evenings for those interested. The club will be offering no alternative S+C sessions.

Spring Duathlons

We will be hoping to run a number of duathlons during the block and are looking at doing this by attending a number of the local duathlons that are on over the 12 weeks. More on this once the calendar is finalised.

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a return to the Masters short distance sprint set while Thursday will be a continuous distance swim to get us back into the swing of things!!!

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

 

  Thursday 18th January  
   
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)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

 

Running sessions: The Thursday run is a return to the 600m repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

 

  Thursday 18th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  8 x 600m (25min interval)  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each    (3200m)  
  5200m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

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!

Dec
25
2017

St. Stephens day activities

Hello all,

By now we are sure you have gone into withdrawal with the lack of update and sessions so to ease the burden somewhat we will mention a few things going on for St. Stephens day in case you are bored already!

  • St. Stephens day walk: There will be a walk up Keeper hill and if you are interested in this then meet at Tesco carpark at 8:40am or outside the Church in Killoscully village at 9am. Bring a drink or a snack for a session at the top. The walk will be a leisurely chatty pace!
  • Borrisoleigh 5k: For anyone who is afraid of heights this 5k is on at 11am and if anyone is interested in combining this with a cycle then weather permitting will be leaving town at about 9:30am and cycling back after the run.
  • Clonmel 4 mile: For the hard runners the annual 4 mile in Clonmel is on as ever and this starts at 12am for those interested.

So if you do not fancy sitting around all day tomorrow then you know where to go!!

Happy Christmas!

 

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