Dec
17
2017

Winter Training – Block completed

And thats a wrap!!

We have reached the end of the first block of training so well done to all members for sticking with it as the days got darker and wetter. It is now time for a well deserved rest for the next couple of weeks and put the feet up!

However, if that is not the type of personality you are well there will be a number of unofficial sessions and festive races to keep you going while we are on official break. Keep an eye on the Viber group for more on this and check out some of the unofficial sessions running below.

 

This week saw us undertake a number of end of term assessments. On Thursday we had good times for the 750m swim and that was followed up by a repeat of the timed 5k with good conditions on our testing course. We completed the first 10 miler of the season on Saturday and then it was down to the pool for the biggest torture session of the week in the form of the Masters / Tri club gala. A lot of tired bodies after the various events but there was still enough in the tank for the Tri club relay team to overcome the Masters and successfully defend the Relay crown! Roll on next year!

The week ended with our annual Christmas party and on MC for the night was the mouth of the south “I cant get a word in” Keith Butler. The festive sum of a drink was offered to all our high achievers over the previous season from half-marathons and marathons to half-ironman and our newest Ironmen (or Ironpeople as we were told!). The club people of the year went to the formidable duo of James and Yvonne Sheahan who we think did every race and Marathon on the Irish calendar last year!

 

Well done all and thanks to all who made the effort to come along and support the club!

 

We will be back up and running with the second block of training starting Monday 15th January 2018!

Club Membership

Again….a gentle reminder over the break. in a process that is akin to getting blood from a stone …….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.

Also Triathlon Ireland are up and running for membership and this can be obtained on the TI website where you will also find more details on this. The cost of TI membership has unfortunately increased for the coming year so take a look at site for more on this.

http://www.triathlonireland.com/

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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

Predator Junior Training day

A number of our junior members attended the latest training day in UL on Saturday. This session focused mainly on the swim and run components and was well received by all club members in attendance. The club would like to thank Anna and Tony for their time and effort in setting up this day and we look forward to the next one in the new year.

Weekly training

The official sessions may have come to an end but there will still be some unofficial sessions running and add to that a number of festive races. We have listed this below and will keep you updated on the Viber group of any additions.

Swimming sessions: The 2 morning sessions will continue next week and will be some easy stroke development work.

Running sessions: We will have some easy longer runs on offer over the couple of weeks and will send updates on the Viber group. There are a number of festive events on over the coming month and some of these are below if you are interested.

  • Christmas day run 4 mile: Nenagh CBS 11am
  • St. Stephens day 5k: Borrisoleigh 11am (there may be a group cycling over and back so will update on Viber)
  • New Years day 5k: Kilcoleman 12pm

Bike sessions: No formal bike sessions but keep an eye on the Viber group for any groups heading out.

 

Keeper Trek: Some club members will be seeing about organising a trek up Keeper Hill over the course of the break and will let ye know more on this via the Viber group.

All that remains is to thank all club members for the ongoing support over the course of the last 10 weeks and we hope ye have a safe and happy Christmas and New year…..we will see ye all for more in the middle of January!

 

Dec
12
2017

Predator Junior Training Day UL Saturday 16th December

For any of our Junior members who are interested there is a training day this coming Saturday in University of Limerick. Details of this training day are listed below!

Nenagh Triathlon Club will cover the cost for for any Juniors who wish to attend the event so if you go just let us know and will will issue a refund to cover the cost!

Hi All,
Myself and Tony are running a skills based junior training day this Saturday in UL. This is not a TI led day.
 
The session will cost 15 Euro which will cover the cost of the pool hire. This is payable on the day.
Timetable
10.45- Arrive and Sign In
11-13:00 Swim UL
13.15-14.00 Lunch
14.00- 15:00 Core and Run Skills
There will be mixed ability at the sessions but we advise the children should be able to swim for up to 2 hours in the pool.
Please pass onto your junior coaches and athletes. It would be great to see some other clubs there and a great chance for a bit of cross club training for the juniors.
If you would like to attend please email Tony directly at dandaley64@hotmail.com
Thanks
Anna

Anna Grealish

Development Officer- Munster

 

Dec
10
2017

Winter Training – Week 10

End of term assessments!!

We are now down to the final official training session in the current block before we can all take a well earned (well mostly well earned!!) break and put the feet up for a few weeks. The training block has really flown and we hope that members have been happy with the sessions that the club has had on offer. However, it is not all over yet and we have a few things in the last week that surely will be of interest to all club members!!

This week we will have a number of fitness tests during the main training sessions. On Tuesday morning we will complete a timed 200m / 100m / 50m sprint as part of the session and as a warm-up to the Club gala on Saturday. On Thursday morning we will have a timed 750m continuous swim as a conclusion to our triathlon specific training sessions we have been working on up until now. The run on Thursday evening will be a repeat of the timed 3k / 5k run we carried out a number of weeks ago so everyone will get a chance to post a time and compare it with there previous version.

This all leads up to the weekend where first of all we will have our end of training block distance run where we will have a 5mile / 7mile / 10mile run on the morning of Saturday December 16th at 9.30am. We will meet in Nenagh College for this. Later on that evening will be the annual Christmas Masters / Tri club gala. This will take place before the Christmas party on December 16th from 7-8pm in Nenagh Leisure Centre. As ever there will be a mix of short course sprint events on offer with the grande finale of the annual Tri club v Masters relay……..where nothing other than a Tri club victory is allowed. This event is open to all club members and we would hope that ye would support this for a bit of Christmas craic. To register for events follow the link below to the entry form on Google.

https://goo.gl/forms/SssGuxqXDHCRMkyE2

Following the gala it will then be onto the final hurdle of the week…..the annual Christmas party so we hope ye can make it and join us for a few sociables to celebrate a good training block completed!

 

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

On the swimming side the usual pre-Christmas fade has set in to some degree but still we had numbers in each of the 3 morning lanes and we are now coming to the end of the Sprint focused sessions. The club continues to support the Masters / Tri club sessions on Wednesday and Friday and we hope that this will continue in the new year. On Thursday morning the infamous pyramid set returned and we will be seeing a lot more of this come 2018!!!

 

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!!! The sessions have gotten progressively more intense over the weeks and it is planned to continue the sessions in the New year and add a bit more variety to the session type. The bike component is now followed by a tempo 5k run and we will keep this going also in the new year. We now have only 1 session left prior to the break and we have a few spare spinners available on a first come first served basis that can be taken at a cost of €2 per session!

The running session on Thursday was a return to the short 400m session and at some points the biggest challenge was visibility in the sleet and strong gusts but good times were seen on the night by all. This was the last formal run session of the training block and next week will be a return to the timed 3k / 5k session.

 

And then there was pilates…….the less said on this one the better…but at least we tried to organise something a little different…

 Club Membership

Again….in a process that is akin to getting blood from a stone …….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.

Also Triathlon Ireland are up and running for membership and this can be obtained on the TI website where you will also find more details on this. The cost of TI membership has unfortunately increased for the coming year so take a look at site for more on this.

http://www.triathlonireland.com/

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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set with a timed 200m / 100m / 50m sprint while Thursday will be a timed 750m continuous swim. Saturday will be the annual Tri club / Masters gala at 7pm in the Leisure Centre.

 

Running sessions: The Thursday run is a repeat of the 3k / 5k timed run. The run will start as usual from Nenagh College. On Saturday morning we will have an end of season 5 / 7 / 10 mile run that will start at 9.30am from Nenagh College.

 

Bike sessions: Tuesday will be the final Spinning / turbo session followed by a run.

 

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 Long run 5/ 7/ 10: 9.30am  

Nenagh College

End of Year Gala: 7pm 

Leisure Centre

Christmas Party!

Sunday 

 


 Have a good week out there!

Dec
3
2017

Winter Training – Week 9

And then there were 2….

The Winter training cycle is almost at the end and with it comes a few events. Top of the list is the Triathlon Club Christmas part on December Sat 16th so keep your diary free for that one.. but before that we have a few more interesting events to keep members going for the final weeks.

First of all we will have the Christmas Masters / Tri club gala. This will take place before the Christmas party on December 16th from 7-8pm in Nenagh Leisure Centre. As ever there will be a mix of short course sprint events on offer with the grande finale of the annual Tri club v Masters relay……..where nothing other than a Tri club victory is allowed. This event is open to all club members and we would hope that ye would support this for a bit of Christmas craic. To register for events follow the link below to the entry form on Google.

https://goo.gl/forms/SssGuxqXDHCRMkyE2

As we have not been able to find a suitable run event to undertake prior to the end of the training block we have decided to create our own!!!! Details are yet to be confirmed but we are looking to have a 5mile / 7mile / 10mile run on the morning of Saturday December 16th. We will get back with further details on this later in the week!

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

On the swimming side there was the usual mix between our 3 morning lanes and we continue to place emphasis on the Sprint side of things on Tuesdays and are well up to 100m sprints. The Thursday session was another distance swim and we are almost up to the full 750m sprint distance so well done to all! We aim to run a 750m swimming time trial prior to end of the training block so we can see how the work put in to date has been of benefit!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with the usual mix of experienced and newer triathletes and we have now made our way up to 5k on the run after the session!! We now have only 2 sessions left prior to the break and as always there are still a few spare spinners available that can be taken at a cost of €2 per session….so if you wish to join in on this session then come down on Tuesday!

 

On Sunday conditions were again very good for cycling and almost 20 cyclists turned up for the promise of a different type of session to those previously done. This week we introduced the concept of the hill to the group. A puncture prior to starting Army hill meant that the group was split for the climb, not that it mattered as once we started the hill the measured speed at the front was blown apart by a couple of testosterone surges by a few of the lads! All made it over with ease however and after that it was on to the Silvermines and home with a few short drags put in for good measure. All in all the session was about 30-35 miles in total and a good few did miles before and after the session to hit the 50 mile mark so well done all! Next week will be the last cycle prior to the Christmas break so we hope to see a good crowd there!

The running session on Thursday was a new set and again the mention of the word hill brought the lads out in force so we saw a group of 25 for the return to the spiritual home in the CBS. The usual sprints on the largely aerobic course meant there was a lot of heavy breathing by the end but given the numbers and ability on show we would think that maybe Senior running in Nenagh is not as “rock bottom” as some other commentators have made out!!!

 Club Membership

Again….in a process that is akin to getting blood from a stone …….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).

As a number of members have taken the opportunity to join the club using the electronic bank details we will be publishing a list of club members to date during the week. Please take a look at this list and if your name is not included and should be well let us know!!!!!

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be a return to the king of sets…..the infamous pyramid!!!!!

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

  Thursday 7th December  
   
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 a return to the 400m 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 7th December  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  12 x 400m (30min run)  
  1min recovery between each           4800m  
   
Novice 8 x 400m (30min run)  
  1min recovery between each                 3200m  
   
   
  5400m
   
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

S+C: Pilates: 8.15pm

Paul Nevin Fitness

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

Novice group 2

 


 Have a good week out there!

Nov
26
2017

Winter Training – Week 8

3 to go….

We are now in the final run in to the end of year and it has really flown. It was really good to see the sessions all well attended over the course of the week so keep it up for the final few weeks. We have been trying to find a few events around the end of the training block but apart from the swimming side have been struggling to come up with a suitable run event. On the swimming side for those involved with the Masters club there is the one day gala in Mallow at the start of December, while later in the month there will be the renewal of the Masters / Tri club rivalry with the annual Christmas war in the pool….the Masters will be looking for revenge after last years beating!!

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

On the swimming side the 3 morning lanes are well established and the sessions continue to be a mix of shorter sprint sessions on Tuesdays and more triathlon focused sessions on Thursdays. This week we included a bit of power work along with the shorter sprint sessions and it is fair to say that shoulders were not the same at the end of it!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with an almost full session with the absence of the usual slave driver!! All reports was that there was very little left out on the run course so the slave driver will have to get back to enforce the cycling hardship!  As always there are still a few spare spinners available that can be taken at a cost of €2 per session….so if you wish to join in on this session then come down on Tuesday!

On Sunday the sky was filled with dark clouds but conditions for cycling started ok and then rapidly deteriorated but it did not stop the group of almost 15 cyclists. Again we introduced another new route to the regime and will build on this route over the course of the coming months. Next week will see the introduction of a further new route and will include a hill into the mix so ye have been warned!!!!!!

The running session on Thursday was a new set and saw the group completed the first session of 1k repeats. There is no sign of the testosterone abating and what was meant to be a nice comfortable pace turned in the end to flat out sprinting…..some lads will never learn!!! Next week will be a return to the Hills and the first hill set of the season so hill is word of the week!

The second pilates session took place on Monday evening and it is safe to say that none of us have much of a change of making it to the flexibility / pilates Olympics! The sessions will continue for a further 2 weeks so hopefully we will all survive intact!

 Club Membership

Again….in a process that is akin to getting blood from a stone …….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.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

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).

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint (the slave driver will not be there so the set is below!) set while Thursday will be a distance set!

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

 

  Tuesday 28th November  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  
  1 x 50m b/c                                   x 2  
  500m
   
Main-set 4 x 50m IMO 25m-f/c 25m      x1              (200m)  
   
  1 x 100m f/c on 3min  
  1 x 50m f/c on 2min  
  2 x 25m f/c on 1:15  
  100m f/c recovery  
  1 x 100m f/c 10sec break each length on 3min  
  1 x 50m f/c 10sec break each length on 2min  
   2 x 25m f/c Sprint on 1:15 min  
  100m f/c recovery  
  1 x 50m f/c on 2min  
  2 x 25m f/c on 1:15  
  50m recovery                                              (750m)  
   
  4 x 25m kick  
  4 x 25m sprint   (12.5 UW off wall)         ( 200m) 1150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 1800m

 

  Thursday 30th November  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c easy-breathe on 4th stroke  
  1 x 50m b/c easy-stroke       x2        (500m) 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  600m f/c-breathe on 4th                   (600m)  
   
  10 x 25m f/c kick 2nd on side  
  4 x 25m f/c sprint                             (350m)  
   
  1450m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2150m

 

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

 

  Thursday 30th November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3 x 30 sec hill climb  
  400m recovery run               x3        3600m  
   
Novice 3 x 20 sec hill climb  
  400m recovery run                x3        3000m  
   
   
  4200m
   
Cool-down 800m easy 800m
   
TOTAL 8000m

 

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 and will again we taking a new route which will include a hill with the final distance being around 25-30 miles.

 

 

The full weekly schedule:

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

McDonagh Park

S+C: Pilates: 8.15pm

Paul Nevin Fitness

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

Novice group 2

 


 Have a good week out there!

Nov
19
2017

Winter Training – Week 7

Another one bites the dust….

Another week down in the first training cycle of the year. The sessions continue to build on from the previous week and a few of the mid-cycle sets must have scared a few off as we saw a bit of a downturn in attendance last week…..so hopefully we can see a big push back for the final 4 weeks before we take a break!!!

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

On the swimming side the 3 morning lanes are well established and the sessions continue to be a mix of shorter sprint sessions on Tuesdays and more triathlon focused sessions on Thursdays. This week we undertook the second of our distance swims covering 500m and will slowly work our way up to 1600m over the course of the season so a bit to go yet! The Masters sessions continue to see club members attend for a bit of poolside coaching and stroke work and as ever if any member wishes to attend these 2 sessions then you can attend on a pay-as-you-go basis at €7 per session.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued but there was a small football match on the television to contend with but still we had a good showing. Again this session was followed by a run and we are now up to about 4k on the run so by the end of the training block we intend to have gotten this up to around 5k! As always there are still a few spare spinners available that can be taken at a cost of €2 per session….so if you wish to join in on this session then come down on Tuesday!

On Sunday the sky was filled with dark clouds but conditions for cycling were dry and calm and we had a crowd of almost 15 cyclists with 2 groups for the first time. At some stage thought our good run of luck was going to give out on us a little and today was the day….the rain may have stayed away for the session but we got caught with the mechanicals. A puncture in the first 5 miles meant that a group stayed back but mixed communication signals meant that the main group circled back and the 2 groups missed each other…..eventually the chasers gave up the ghost (all males obviously) and used technology (phone) and the 2 groups were back together in Dolla. Onward for another 20 miles and in the end the group covered 55k. No injuries apart from a few broken spokes but we will work on puncture management for the future!!! It would be great to see some new faces out so that we could arrange a proper Group 2 so if anyone is interested in attending for the shorter 20-30k cycle then make Sunday morning a priority!

The running session on Thursday was a complete change of tactic and saw the first of our shorter speed sessions with the return of the famed 400m repeats. A bit of a testosterone surge towards the end meant that the cool down was more of a walk but it is always good to get the first short session under the belt after a month of aerobic base building.

We are still in the process of trying to find an end of block race to use as a goal to aim for with the remaining sessions but we will get back to ye if we find a suitable one over the next few weeks.!

And the report could not go without mentioning the newest session on the block, where on Monday a group of triathlon and Masters members attempted to show some degree of core strength and agility in the form of pilates. It is fair to say that it was more slug than strength and shows even for the degree of fitness members have the core strength leaves a lot to be desired…..the sessions will continue for a further 3 weeks so hopefully by the end some of us will be just about able to touch our toes!

 Club Membership

Again….in a process that is akin to getting blood from a stone …….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.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

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).

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint set while Thursday will be a power set (fingers crossed!)

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

 

  Thursday 23rd November  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c kick (fins)  
  4 x 100m f/c (paddle + fin)  x2        (1600m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m)  
   
  1900m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

Running sessions: The Thursday run is a 1k interval set with a shorter set on offer for all novice members on the night.

 

  Thursday 23rd November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  1k increasing pace  
                                                      x6        6000m  
   
Novice 1k increasing pace  
                                                     x4        4000m  
   
  6000m
   
Cool-down 800m easy 800m
   
TOTAL 9800m

 

 

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 and will again we taking a new route with the final distance being around 25-30 miles.

 

The full weekly schedule:

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

McDonagh Park

S+C: Pilates: 8pm

Buster Fitness

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

Novice group 2

 


 Have a good week out there!

Nov
12
2017

Winter Training – Week 6

Mid Term Report

We are now turning on to the home straight in the first block of training for the coming year. We have built week on week and have been blessed on the weather front across all sessions. We had a number of pyramid sets during the week and a 3k/5k run challenge with some great times already from the lads. So, hopefully over the coming weeks we can keep the sessions going before taking a well earned break in December!!

On the racing side of things we still have a sneaky cohort of members racing under the cover of darkness…..we had moles telling us of Sinead Lee trying to get away with finishing a marathon down in Greece (nabbed)…..the Sheahans as ever sneaking off on a Saturday to run a half marathon or something like that in Munster…. (and even winning age groups we hear) …. and some of the Templemore crew racing and setting PBs in other Marathons…..

***Warning – If ye decide to do a sneaky race we are going to catch you eventually so do the decent thing and inform us or better still report on it!!! ***

 

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

On the swimming side we are really beginning to see the benefit from the extra swimming sessions and have good regular attendances at our morning sessions. Sprinting and tumbleturning is the new vogue in the mornings for this block and this week we ran the first of our pyramid sets which are a standard bearer for assessing fitness. Another 4 weeks to go and we have the first Gala test of the year in Mallow so we hope to see a good club turnout for this.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and we have now built up to our first pyramid set interval of 30mins and this was followed by a 3.5k run. The testosterone levels are rising on the run part and there was very little chatting by the end of the 3.5k!!

This weeks session was the last in the first set of intervals and we are going to continue the sessions for a further 5 weeks so it is that time again to pay to book your spinner. As ever spinners are given out on a first come first served basis at a cost of €10 for the 5 weeks. The remaining spinners are available at the usual price per session (€2) also on a first come first served basis! Over the next 5 weeks we will be building on the interval set and increasing the run to a final distance of around 5k.

On Sunday the clear skies were out again for us and again a good turnout with around 20 club members making it out for the 27 mile circuit. All was kept controlled and conversational and we are now seeing the majority of members comfortably completing the route. A few members followed this cycle with a 4k run and we will try to include a run part on occasion over the next 5 weeks.

The running session on Thursday again had a great turn out where this time we hit the first 3k/5k fitness test and it was great to see people on both circuits. There was the usual mix of lunatic starts and dying at the end but this is all part of the learning process. On the night we had a number of great times and PBs which is down to the consistency a number of members have taken in training over the past 5 weeks. Another 4 weeks of regular running and we will repeat this session again so keep up the good work!!!

We are still in the process of trying to find a running race / event towards the end of the training block that we can train towards…..we will get back if we find a suitable event!

 Club Membership

Reminder that it is that time of the year that 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.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

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).

 Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance 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 16th November  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c kick (fins)  
  4 x 100m f/c (paddle + fin)  x2        (1600m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                         (300m)  
   
  1900m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2850m

 

Running sessions: The Thursday run is at last moving away from the aerobic base build and we will be starting more interval based training with the first week showing the return of the 400m repeat set.

 

  Thursday 16th November  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  8 x 400m  
  1min recovery between each           3200m  
   
Novice 6 x 400m  
  1min recovery between each              2400m  
   
   
  3800m
   
Cool-down 800m easy 800m
   
TOTAL 7500m

 

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 and after 5 weeks on the looped route we are going to move out and venture on a new route with the total distance being 25-30 miles.

 

The full weekly schedule:

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

McDonagh Park

S+C: Pilates: 8pm

Buster Fitness

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

Novice group 2

 


 Have a good week out there!

Nov
5
2017

Winter Training – Week 5

The half way point!!

At this stage we have reached the half way point of this current training block and it is great to see so many of the sessions well supported. Being the mid-term point we have decided to make a couple of changes for the current week and intend to introduce a new Strength and conditioning class into the mix! We are sure that those who have consistently trained over the last month are now beginning to see the benefit so keep it up over the next 5 weeks till we all get a well earned break!!!!

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

On the swimming side most people have gotten into a consistent routine and there is the good mix of short masters training with an emphasis on sprinting coupled with the more triathlon specific set on Thursday morning. If you have not made it back to the pool yet then there is no better time than the present!!!!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and slowly over the last month we have increased the cycling intervals to around 30mins and we are now following this up with a 3k run. This weeks session is the last in the first set of intervals and if there is enough demand after this week to continue we will arrange a further set of 5 weeks training with the usual costs that will bring us up to the end of the training block. As always the spinners remaining are on offer to all members at the usual price per session (€2) on a first come first served basis!

On Sunday the clear skies and end of the marathon saw our strongest showing to date with around 20 club members making it out for the 27 mile circuit. All was kept controlled and conversational apart from the occasional enthusiastic surge which was quickly reeled in! All we need now is some of the newer members of the club to get the cobweb off the bikes and get the shorter Group 2 cycle up and running!!!!

This was meant to be the last in the current set of cycles but we will make a call during the week whether to break for a midterm duathlon or continue with the cycling aerobic build sets. More on this later in the week!

The running session on Thursday again had a great turn out where we are consistently getting 25-30 members out for what was the last in the aerobic fartlek buildup sessions. The theme again was conversational running and this week we worked up to 45min fartlek running. This week the plan is to put the aerobic work we have covered to the test and after the warm-up will have a 3k/5k straight run so people can get an idea of where they are time wise, so if you are still waiting to make an appearance on the run circuit well then there is no better week to come out!!!!

*** New Session: Beginners Pilates ***

The club has always tried to offer a mix of sessions to cater for all levels and abilities and now that the majority of the races for the coming year are over we are going to change it up and try to do a bit of work on the core and injury prevention side of things. Starting on Monday 13th November at 8pm we have arranged a beginners Pilates session to be run by Paul Nevin over the course of 4 weeks. This is aimed to give an overview of this type of session that improves core stability / biomechanics with the ultimate aim of improved performance and injury prevention. With the number of lads complaining of various niggles (no names will be mentioned!!) this class is a must for the big miles and events yet to come.

The sessions are open to all members and will be subsidised by the club so will work out at about €5 per session but we will get back about this. So if you are interested (there has already been a good response!) then let a committee member know so that we can an idea of numbers!

 Club Membership

Reminder that it is that time of the year that 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.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

We have been asked by a number of members to include 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).

 

 Weekly training

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

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

 

  Thursday 7th November  
   
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  
  1 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1200m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1750m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

Running sessions: The Thursday run is a straight 3k / 5k timed run at the usual time and place! We will be doing a group warm-up prior to the main run.

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. We will make a call later in the week if the coming Sunday session will be bike only or duathlon. Both sessions are suitable and designed for any new members.

 

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 / Duathlon: 10am 

Leisure Centre

Novice group 2

 


 Have a good week out there!

Nov
1
2017

Race Report! – Mallorca 2017

Race Report – Challenge Paguera-Mallorca

 

On the morning of the 14th October 2016, I was a patient in the Oncology Unit, University Hospital Limerick to take on my third hit of chemotherapy for Breast Cancer.

 

On the morning of the 14th October 2017, I was a triathlete, on the beach of Paguera Mallorca, with Geraldine Kyne & Margaret Hogan a long side me, to take on the Half Ironman Distance Triathlon.

 

What a year to get there!!

 

I registered for Challenge Paguera-Mallorca on the 31st December 2016 (thanks to Geraldine’s encouragement and a wee bit of coaxing) It was, at that stage, over two weeks since my sixth and final hit of chemo, and over five months post surgery…now was the perfect time to set a goal. Out with the old year, and in with the new…2017 was going to be the year to build back up my strength, endurance and enjoy what I do most….training.

 

I eventually got the go ahead from my medical team in UHL that I could start back running in late August, and return to both swimming & cycling in October. However, I had to start back slowly… very, very, slowly. It wasn’t going to be the 15 – 20 hours per week training that I was accustomed to pre diagnosis. I was to keep it to a low number of hours per week, and at a very low intensity. I started off at 6 hours per week, adding an extra hour every 3 weeks. As much as I was itching to meet up with club members and resume training at full throttle, I had to be smart and progress at a snail’s pace. I really had no idea how I was going to achieve my ultimate goal and be able to train well again. I tried to source a specialist or at least someone to advise me how to approach my new training regime, I had no luck. All I could remember from my medical team in UHL was take it slowly… listen to my body, most importantly, my affected arm.

 

During the almost four months of chemotherapy I would walk on my bad days, run, hike and swim on my good days. With a few short, slow cycles the odd weekend. During mid January 2017 I started slowly back into training, I was now aiming towards Mallorca Half Ironman. The first week of February I started cross fit, attending classes twice a week. It was necessary to explain what I could and could not do. Both Chloe and Gina, have being working with me to regain slowly the strength back into my arms. It has been very slow, but I have progressed from 5kg to 12.5kg, and delighted. My swim sessions started off at 30 lengths/750 mtrs twice a week, adding 100mtrs every week. My first swim of 30 lengths took me over 30mins, it was so slow, but it was heaven to be back in the water. My ultimate aim was 2500 mtrs, 100 lengths of Nenagh Pool….which I eventually reached on 23rd May. My running was very slow, not that I was ever fast…but I was happy once upon a time to be able to run/race at a 7mm pace. My aim here was to complete one of the clubs 5km run series in less than an 8mm pace. I was absolutely thrilled to achieve this on 3rd May, completing a 5km run in 23:53. As for the bike, this has been the slowest to gain progress, as it requires a lot more hours. However, I am working on this..…with an aim to joining the racing group of Nenagh CC someday…..some year J J

 

So over nine months after registering for Challenge Paguera-Mallorca, Geraldine, Margaret and myself departed Cork airport on Friday 13th for Mallorca. After landing at Palma airport, and meeting up with Clonmel Triathlon Club & their supporters, it was a bus transfer to Paguera. We checked into our apartment and headed off to collect our bikes. We had decided earlier in the year to hire our bikes. We couldn’t fault the bikes, they were perfect for us. I do believe Margaret saying that the rented bike was better than her own back home. We did a 6km trial run on bike…all good. It was then go get bite to eat (with a beer) and pick up our numbers etc at registration.

 

So, to put it briefly, we got our bags ready for transition and dropped them down into female tent on Friday night. Back to apartment, relaxed, glass of vino, bed.

 

Up at 7am next morning and after breakfast we were on our way to the start line via transition area for one last check on our bags. The main street of Paguera was quiet. No traffic permitted, as this was part of the run route.

 

The morning temperature was 22 degrees. It was going to be a hot day. We headed down to start line on the beach. The water was balmy. (For those of you reading this report, and new to triathlons, a half IM distance swim is 1.9km/1.2mls) Male pros were first to start, followed two minutes later by the female pros. In the proceeding four minute intervals, the age category groups ran into the water on the blow of the whistle to start their challenge. We had been told in race briefing the day before, that pros were not allowed to wear wet suits, whereas the rest of us, had to. Water was way too warm for wetsuits. Geraldine’s swim didn’t go great for her, her wetsuit opened during the swim and her new goggles leaked, not the most enjoyable swim for her. Margaret was happy with hers, and I with mine. On approach to the beach at end of swim, a thought went through my head’ how was I going to put on socks over sandy feet…feet could get uncomfortable’. I was delighted to see that organisers had a shower going full flow just at edge of beach to wash sand off ourselves…perfect!

 

Geraldine and Margaret were just about ready to head out on bikes, when I was entering the tent after the swim. Geraldine’s eyes were swollen and sore, a result of leaking goggles. I of course broke all transition time records….not. After about 7 minutes I was out to get bike and head out of transition. The challenge here was to run with bike up a ramp to the mount area. I settled into the cycle comfortably, drinking, and eating a little. Mallorca is a cyclist’s haven, great weather, roads in prestige condition. After 5km into cycle the gradual climb of 15kms began. A Bollinbrook style climb, long and steady. At about 1km from turnaround point, I met Geraldine, with Margaret only metres behind, on their descent. It was a quick ‘hi ya’, and they were gone. The cycle consisted of two loops of a 45km route. Thankfully all roads were closed, and well marshalled. Of all the disciplines I was in fear of, it was the cycle (no surprise). I feared cycling a hired bike, a technical course, descents and cycling on right side of road. On the second time round on loop, it was Margaret I met first, with Geraldine just behind, on the descent…the chain on Geraldine’s bike was giving her trouble. The three of us completed our cycle within minutes of one another. This was my favourite segment.

 

Down the ridiculous steep ramp with bike, into transition, rake bike and into tent to change into running gear. No transition time record. After a fabulous swim, and thoroughly enjoyable cycle, all I had to do was run 21km/13mls and I will have finished my third half Ironman. I had estimated that run should only take me about 2 hours to complete. But OMG, that time was well and truly re-calculated after 2kms into run…the heat was cruel. I knew it was hot….but I never realised how high the temperatures were until I started run. What run…it was a shuffle, walk, crawl. This was the toughest part of the triathlon for me. It’s ridiculous what goes through your head…I at one stage was going to get a rabbit or hare, put my timing chip onto its legs, and let it finish the run for me….but how was I going to explain fast times at end of triathlon??? The heat was hurting!!

The run consisted of 4 x 5km loops, with remaining distance at end to finish line. The course had a few little pulls, which proved more difficult in high temperatures. Mentally I found the 2kms along the beach front the hardest. It was unfair to pass all those on beach sunbathing, while others were sitting outside restaurants & pubs socialising and relaxing. All I could do was keep going, whether I jogged, shuffled or walked, I was going to finish it.  And so I did. After a time of 6:53:58 I crossed the finish line, totally exhausted, but delighted. Geraldine and Margaret finished just behind me.

 

The three of us met in the refreshments area after event. A fantastic spread was laid out for all triathletes. All we wanted was something salty…the usual. Challenge Paguera-Mallorca was my third half IM, it was Geraldine’s second and Margaret’s first. I remember completing my first half IM, I was on a high and chuffed with myself. You would think Margaret would feel the same, after achieving a great time for someone who was last on a bike back in July for the Sligo Olympic triathlon, never mind swimming or running…….Margaret was more excited after she telephoned home to learn that the Burgess Camoige team she plays on, had won the county final same day. Well done girls!!

My approach to this triathlon was ‘a weekend away with friends, and sure do a triathlon on Saturday for something to do’. I wasn’t racing it, I wasn’t trying to beat my previous times, I was there to do what I love so much, live life, as a triathlete. I wanted to prove to myself that life does go on after cancer. I now hope to do Ironman Barcelona in 2019….in 2018 I will complete the Camino de Santiago by hiking it, with a rucksack on my back, covering a marathon distance a day.

 

I’d like to say a big thanks to my family, friends, the members of Nenagh Triathlon Club, Nenagh Cycling Club and Crossfit…..you have all being such a great support over last year and half, checking in on me, helping me regain strength, keeping me up to date and accompanying me on the very slow runs, hikes and walks. I truly appreciate it. And thanks to Clonmel Triathlon Club & their supporters, who looked after us in Mallorca…ye are a fabulous group, a pleasure to have gotten to know.

Oct
29
2017

Winter Training – Week 4

A little bit milder……!!

An improvement in conditions from the past few weeks made the outdoor sessions more manageable….good crowds this week at almost all sessions so a pat on the back to all members for making the effort to attend!!! We are now almost half way through the Winter training program with a number of small changes at the half way point but more on this in a coming bulletin!

On the racing side this week saw the largest club contingent making their way up to Dublin for the Dublin city marathon and as ever some will only be dying to put the experience in writing with a race report for us!!!!!

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

On the swimming side the pool is covered with a roof so all sessions were up and running. At this stage most people are into a routine of which of the numerous sessions on offer they attend….but if you anyone is looking to work on their stroke and technique for the coming weeks well the best bet is the joint Tri club / Masters session 0n Wednesday evening session (9pm) or for the early-birds, the Friday morning session (6.30am) for some coaching tips at a great pay-as-you-rate of €7.

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued and each week we are increasing the run distance off the bike and currently at around 3k around the town. We have 2 more sessions in the current building phase and have a couple of spinning bikes available on a first come first served basis.

On Sunday the milder weather brought a good mix of senior and junior cyclists onto the old Dublin road. A couple of small showers on the way out but it was largely dry. No one opted for the short turn around at Moneygall so it was on to Cloughjordan and then home for all with everyone completing the 26 mile cycle without issue…so a particular well done to all the juniors who managed the complete distance…..on the senior side most of the lads had not enough at this stage so set out the other side of town to get a couple of extra miles in after!!

The running session on Thursday again had a great turn out for the latest in our aerobic fartlek buildup sessions. The theme again was conversational running and this week with the increased number of repetitions the pace was better controlled with a mix of people covering 30-40 min fartlek running. We have one more week of these sessions to go before  our first 3k /5k test of the season. For those who came and are new to this type of running, well, the best thing to do is stick with it and hold your own pace, after a few weeks at it you will see massive benefit!

Dublin city Marathon 2017 

A large number of club members made the trip up to Dublin on Sunday morning (remembering the clocks went back an hour!) for the small marathon trek around the streets of Dublin. All made the race distance look easy and you would not have thought that for a large number this was their first time undertaking this distance.

Now that the running is out of the way ye can get the cobweb off the cycling machines and get out for the weekend cycles 😉

Club Membership

It is unfortunately that time of the year that 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.

As always all members of the club are required to get a licence with Triathlon Ireland for the coming season and once this membership is open we will let you know!

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters short distance sprint 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.

 

  Thursday 2nd November  
   
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)  
   
  1 x 100m  f/c on 1:20  
  3 x 50m f/c on 40s                x 4       (1000m)  
   
  1 x 50m f/c kick  
  1 x 50m b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery            x2        (400m)  
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

 

Running sessions: The Thursday run is again focused on aerobic fartlek efforts and this is the last in the current build up session we promise!!! Novice session run in tandem with the main session and will cover 3-5k.

 

 

  Thursday 2nd November  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x9        9000m  
   
Novice 3min 10mile pace  
  2min recovery             x6                     3500m  
   
   
  9600m
   
Cool-down 400m easy 400m
   
TOTAL 12000m

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will again be our group 20k / 40k cycle. Both sessions are suitable and designed for any new members.

 

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

Novice group 2

 


 Have a good week out there!