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!

Oct
22
2017

Winter Training – Week 3

A windy and wet one…..!!

Well that was not the greatest week for getting outdoors for training but still all planned sessions went ahead despite the conditions during the week….luckily the majority at the moment are indoors! We had a number of new faces this week (as well as some new old reliables!!) and for any newcomers we would say to focus on a couple of club sessions per week, commit to them and build from there…..after a couple of weeks of consistency you wont believe the progress!!!

On the racing side this week sees the largest group from the club ever taking part in the Dublin city Marathon on Bank Holiday Sunday. We wish all from the club who are going all the best and I am sure there will be many who will be dying to tell their tales with a club report once they return!!

 

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. The morning sessions were a mixture of Masters sprint work and short intervals working on aspects of stroke technique while the joint sessions with the Masters club offered more sprint work and coaching for those looking for a bit of guidance on stroke. If any of our newer members are looking to work on their swimming then the Wednesday evening session (9pm) or for the early-birds, the Friday morning session (6.30am) is the place to be 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 at this stage around 10 of the spinners are block booked for the remaining weeks. Therefore, the remaining bikes are on offer on a first-come-first served basis. As ever we have plenty of room for anyone who wants to bring their own bike and turbo! We followed up the 50min bike session with a gentle 2k run although for some recent Ironman finishers this was not enough and so proceeded to run around the town!

On Sunday we had the second group cycle but this was severely hindered by early morning showers, resulting in some going straight to the pool to get wet there instead! Group 1 covered 26 miles again and by the time the group had returned the sun was beginning to appear…..talk about timing!!

 

The running session on Thursday looked like it was going to be a complete wash and blow out but miraculously the stormy and wet conditions died down and we were able to continue our fartlek buildup. The theme was conversational running but by the looks of the heads towards the end of the session the ability to talk had long been lost!!! 2 more weeks 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!

Garrykennedy 10k 

A number of club members headed to Garrykennedy on Sunday for the annual 10k. The course is definitely not the flattest in the world but at least the weather had improved from the very bad morning conditions. On the mens side, Gary rolled down the hills to take 2nd overall, while we had a number of club members under the 40min mark and well up the field. On the female side Deirdre Finn took 2nd senior overall while Charlotte Jones also broke the 50min mark in taking 3rd senior. A full list of results can be found by clicking on the link below. Well done all!!!

http://www.premiertimingsystems.ie/2017-Race-Results/Garrykennedy-10K-Race-Results

 

 

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!

 

As we had a number of new (and the return of some familiar faces…) we again are posting a summary of the sessions that the club has ongoing this week .

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 pm        Nenagh Leisure Centre (Masters)
  • Thursday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

There are about 5 spinners still free for this session so if you want to come down then join us. The remaining spinners are first come-first served. If you have a turbo and want to bring that then just make sure to bring a mat. The cost is €2 per session. We also do a 2-3k run off the turbos following the Tuesday session so if you want to do this then bring a hi-vis vest or lights.

Running

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

Weekly training

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

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

 

 

  Thursday 26th October  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m 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)  
   
  400m f/c-breathe on 4th                   (400m)  
   
   
   
  10 x 25m f/c kick every 2nd  on side  
  4 x 25m f/c sprint                                      (350m)  
   
  1250m
   
Cool-down 200m f/c easy 200m
   
TOTAL 1950m

 

 

Running sessions: The Thursday run is again focused on aerobic fartlek efforts and we have another 2 weeks to go and then we will change it up. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 26th October  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x8        8000m  
   
Novice 3min 10mile pace  
  2min recovery             x6                     3500m  
   
   
  8600m
   
Cool-down 400m easy 400m
   
TOTAL 11000m

 

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!

Oct
18
2017

Garrykennedy 10k

 

Are you preparing for the Dublin City Marathon on  29th October 2017?

 

 

Why not use the Garrykennedy 10K as a warm up event on

Sunday 22nd October at 2pm.

The permit has just issued for the 5th Annual Garrykennedy 10k Fun Run which will take place in Garrykennedy village on Sunday 22nd October at 2pm sharp.  The challenging route will be the same as in previous years, starting from Garrykennedy village up the back road to Portroe, right at the T-junction up past the Primary School then first right down through Cornode and back to the finish line at the woods in Garrykennedy village.  We are delighted to announce that this year the Garrykennedy 10K Fun Run will be chip timed so whether running or walking, an accurate tine will be available from Premier Timing.

Since 2012 this event has raised in excess of €19,000 for charity and this year  we hope to greatly increase that figure when we will be raising much needed funds for Arra Rovers Football Club, Portroe.  Registration for the race will be held at the starting line from 12.30pm until 1.30pm and the fee is €12 per adult which can be paid on the day, with children under 13 free of charge.

The race is open to all runners, joggers and walkers, so whether you are an elite athlete or a Sunday stroller, this is the event for you.  There will be prizes for 1st, 2nd and 3rd man and woman home.  The first man home will receive the Jimmy Duggan Perpetual Trophy (kindly donated by Duggan Brothers, Templemore) and the first woman home will receive the Tony and Breda Gleeson Perpetual Trophy (kindly donated by the Gleeson Family, Portroe).  In addition, the first man and woman home will also receive a voucher kindly donated by Tadgh O’Flynn Jewellers, Nenagh.  There will also be prizes for the first three children home.

There will be lots of entertainment for the children with face painting, games, bouncy castle and tons of fun.  This year the post-race buffet will be held at Ciss Ryans, Garrykennedy.  As in previous years, the atmosphere is going to be electric, so come along and join in the fun and help us raise much needed funds for Arra Rovers Football Club, Portroe.  Thank you.

 

 

 

Oct
15
2017

Winter Training – Week 2

One week down….!!

We are back up and running and the first off-season training week is under the belts…..only 9 more to go before another break!!!!! On the racing side we still have some eager beavers jetting off the continental Europe to take part in some more races and for those members of the club taking part in the Dublin City Marathon there are only a few weeks left!! For those of us who are not up to any ongoing racing well the first week back was a slow and steady one!

The Winter training block  saw the introduction of a number of new sessions to the club, mostly on the cycling side of things.

On the swimming side the morning sessions went on as ever and we had some new faces at the Tri / Masters session on Wednesday evening at 9pm.

We had a number of sessions on the bike this week. On Tuesday we had the first of our Spinner / Turbo / Run sessions and we will be continuing this for the coming weeks. On Sunday we started our new Group cycles and as ever it is a bit of a struggle to get the heads out on the bike. The conditions were dry but blustery and we managed to have enough for Group 1 and took a bit of a detour to avoid a headwind on the way back to town but in all covered 26 miles at a pace of 16-17mph. We will go for another 3 weeks and then have a duathlon so if you are free next Sunday come out and join us!

The running returned to the Dromin road circuit on Thursday evening and we had a good mix of old and new heads on the fartlek course. We will continue this part of the sessions for the next few weeks so as to give everyone a chance to get up to speed!

Challange Peguera-Mallorca Half Ironman 2017

For some the racing season is a distant memory but for others it is still ongoing and a number of club members left it until almost the end of October to get their racing out of the way. Well done to Margaret Hogan, Geraldine Kyne, and Majella Moyles who took part in the half-Ironman event in Mallorca at the weekend and all did the club proud!

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!

Again a summary of the sessions that the club has ongoing are listed below.

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 pm        Nenagh Leisure Centre (Masters)
  • Thursday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

There are about 5 spinners still free for this session so if you want to come down then join us. If you have a turbo and want to bring that then just make sure to bring a mat. The cost is €10 for the 5 weeks or €2 per session but Spinning bike priority will be given to those who pay upfront for the 5 weeks.

Running

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

Weekly training

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

  Thursday 19th October  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200mm f/c easy-breathe on 4th stroke  
  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)  
   
  2 x 100m  f/c-breathe on 4th  
  1 x 50m f/c-breathe on 4th  
  1 x 50m b/c easy                   x 3       (900m)  
   
  6 x 25m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2350m

 

Running sessions: The Thursday run is back and we will be focused on aerobic fartlek efforts for the first couple of weeks. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 19th October  
   
Warm-up 15min easy 2000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x7        7000m  
   
Novice 3min 10mile pace  
  2min recovery             x5                     2500m  
   
   
  7600m
   
Cool-down 400m easy 400m
   
TOTAL 10000m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will see the return of 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 1

 


 Have a good week out there!

Oct
8
2017

Winter Training – Week 1

We are back!!!!!

The off-season is now over so brush off the cobwebs and get the goggles, bike and runners back out for action. A full training timetable for the 10 week Winter training session has been put together and we hope that as many members as possible will attend the sessions.

As we have outlined before a number of new sessions are being introduced and these will be undertaken on a trial basis subject to members support so we hope that if you are free you attend and make the first part of Winter training a success.

All of the sessions in this part of Winter training are focused on building some general aerobic fitness and so are suitable to all levels and we particularly invite any new members to attend these sessions.

We will again post the summary of the sessions available over the coming weeks and these are listed below.

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!

Swimming

  • Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre
  • Wednesday:     9:00 – 10:00 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 with the joint Masters sessions. As with last year we are offering 4 sessions on the pool with the usual club morning swims on Tuesday and Thursday. The Tuesday swim session will focus on shorter distance intervals and so will be a Masters type session while Thursday will be a triathlon specific set with cost of entry the regular pool entry cost. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session up until Christmas with a reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7. As these are coached sessions they offer fantastic value and a must for anyone looking to develop their swimming ability.

Cycling

  • Tuesday:           7:00 – 8:00pm         Spinning / Turbo         Nenagh Leisure Centre (Fitness studio)
  • Sunday:           10:00 – 12:00am        Open road cycle          Nenagh Leisure Centre

This Tuesday we will start our new Spinning / Turbo sessions in the fitness studio for a session that we will combine with a run session. There will be about 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 session will consist of 30-45 minutes of cycling and then we will be out onto the road for a short run. We will build on this session weekly. The cost is €10 for the 5 weeks or €2 per session but Spinning bike priority will be given to those who pay upfront for the 5 weeks.

For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

On Sunday mornings we will have our open road cycle. For this there will be 2 groups on the road. Group 1 will be doing around 40k and the pace will be set at around 28k and kept within a group. For Group 2 the distance will be about 20k and the pace will be set at around 20k and again kept within a group. We will repeat this session over 4 weeks in order to give people the chance to build up some fitness if they struggle at the start to keep within a group.

We really need club members to try and commit to this new session and make it a viable option so if you are free then come out and make this session as social as possible!

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. The cost for this session as ever is free so we hope that we can start the season on a high with a good club turnout.

Strength and Conditioning

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

The regular circuit sessions with Bertie Sherlock will be running on Monday evenings and again we would like to see a good turn-out from the club for this session. Such sessions are vital to injury prevention and no one in the club would not benefit from this session. The cost per session is €5 and again the committee will make a call on this session after 4-5 weeks.

Winter Duathlons

We will be hoping to run 2 winter duathlons during the Winter training sessions and these will occur on the weekend of week 5 and week 10. We will post more details on this in a coming bulletin.

Weekly training

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

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

 

  Thursday 12th October  
   
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  
  2 x 100m f/c  
  1 x 200m f/c  
  2 x 100m f/c  
  4 x 50m f/c                                                  (1000m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1550m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2500m

 

Running sessions: The Thursday run is back and we will be focused on aerobic fartlek efforts for the first couple of weeks. Novice session run in tandem with the main session and will cover 3-5k.

 

  Thursday 12th October  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 100m build  
  1 x 100m drill                        x3        600m  
   
  3min 10mile pace  
  2min recovery                       x6        5000m  
   
Novice 3min 10mile pace  
  2min recovery             x4                     2000m  
   
   
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9500m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run. Sunday will see the return of 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 1

 


 Have a good week out there!

 

Oct
2
2017

1 Week to go…..

Weekly Update

The off season break is almost at an end but for some members of the club the season has still been in full swing. Well done to all the lads who took part in IronMan Barcelona at the weekend, and we are sure there will be plenty of eager volunteers for a race report!!!!

During the break the committee members have been busy at work putting together the training and programme schedule for the 10 weeks leading up to the Christmas break. We hope that there is something in the schedule for all members and all abilities and we are hoping that the sessions will be well supported. As was said at the AGM the club cannot function without the club members and we are hoping that season we can get back a bit more of the club ethos as opposed to a group of triathletes. We will be running the majority of sessions on a 5 week trial basis and if there is not adequate support during this period will see whether or not to continue that session. We know that some people are busy and cannot make certain sessions but if you are free we hope you would attend the club sessions and support our efforts.

Below is a summary of what the next few months will have going on and as ever the details will also be contained within the club website.

Friday 6th October: Triathlon Club Open Night

Where and when? starts at 6pm in the Fitness studio in Nenagh Leisure Centre

We will be hosting a club open night on Friday 6th October so that anyone who wants to find out about the upcoming season can attend. If you know anyone who wishes to take up triathlon for the coming year or wants to improve any of the disciplines within triathlon (Swim / Bike / Run) then bring them along. We will also be offering advice regarding any potential novice or junior members. If you are a current member and want to join the club for the 2018 season then we will have membership forms on hand to save the hassle.

So we would ask all members to promote this event over the week.

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 with the joint Masters sessions. As with last year we are offering 4 sessions on the pool with the usual club morning swims on Tuesday and Thursday. The Tuesday swim session will focus on shorter distance intervals and so will be a Masters type session while Thursday will be a triathlon specific set with cost of entry the regular pool entry cost. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session up until Christmas with a reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7. As these are coached sessions they offer fantastic value and a must for anyone looking to develop their swimming ability.

Cycling

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

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

As discussed at the AGM the cycling side of things has been the neglected partner in the triathlon set so we are making a few changes to try and get members attending again. On Tuesdays we will be in the fitness studio for a session that we will combine with a run session. There will be about 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 session will consist of 30-45 minutes of cycling and then we will be out onto the road for a short run. We will build on this session weekly.

For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

The cost of this session will be €10 per person for 5 weeks and will be offered on a first come first served basis. If there is sufficient interest we will continue the session for a further 5 weeks up until Christmas so if you are free then we hope to see you there.

On Sunday mornings we will have our open road cycle. For this there will be 2 groups on the road. Group 1 will be doing around 40k and the pace will be set at around 28k and kept within a group. For Group 2 the distance will be about 20k and the pace will be set at around 20k and again kept within a group. We will repeat this session over 4 weeks in order to give people the chance to build up some fitness if they struggle at the start to keep within a group.

As with all the sessions we need the support of club members and for this session to be viable we would need around 6 people minimum per group. We will run this session over 4 weeks and make a call at this point if it will continue.

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. The cost for this session as ever is free so we hope that we can start the season on a high with a good club turnout.

Strength and Conditioning

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

The regular circuit sessions with Bertie Sherlock will be running on Monday evenings and again we would like to see a good turn-out from the club for this session. Such sessions are vital to injury prevention and no one in the club would not benefit from this session. The cost per session is €5 and again the committee will make a call on this session after 4-5 weeks.

Winter Duathlons

We will be hoping to run 2 winter duathlons during the Winter training sessions and these will occur on the weekend of week 5 and week 10. We will post more details on this in a coming bulletin.

So enjoy the last week of the break and we hope to see you all fit and raring to go from next week on. And please try and support as many sessions as possible and spread the word on the Open night for this coming Friday!!!!!!

 

Sep
28
2017

Almost back…….

Well the break time is almost up and we are just over a week away now from the start of Winter training for the 2018 schedule!! We are in the process of finalising the club training and event calendar for the 10 weeks of training that will bring us up to the Christmas break and we are sure there will be something for everyone!! There are already a number of changes to the usual training on the horizon and we will give an update on this later in the week….so hang onto your hats for this one!!!!

IronMan Barcelona

One of the final big club triathlon events of the year is taking place this week over in Barcelona with a number of the clubs elder statesman making the non-cancelled Ryanair flight over to Spain for the IronMan distance event on Saturday. Good luck to Andy, Eoin, Keith, Shane and Sean over the course and hopefully the referendum election in the area on Sunday will not result in complete pub closure for the post-event pints!!!

Circuit Training

Although the official training for the club does not get under way for over a week, for those of you that are eager to get started the Monday night circuit sessions with Bertie Sherlock will be starting from this Monday 2nd October at 7pm in Nenagh Eire Ogs McDonagh Park hall. This session offers an hour of strength and conditioning work which is invaluable in the prevention of injury so you know where is the place to be on Monday evenings!!!

Wanted: Triathletes!!!!!!

A group of students in University of Limerick are looking for recruits to take part in a research intervention study titled “to investigate the effect of resistance training on triathlon performance indicators”

What is the project about?

It is a common opinion in current research that resistance training improves performance in endurance sport. Most of this research has focused on sports such as running and swimming. As triathlon is made up of swimming cycling and running this study aims to verify that resistance training improves triathlon performance.

What will the project involve?

Volunteers will be evenly and randomly assigned into two groups, the control group and the intervention group. Both groups will engage in a series of performance ‘time-trial’ like testing protocols both prior to and after the intervention period. These tests will be in swimming, cycle and running and will take place in the UL arena. To test swimming performance volunteers will complete an 800m individual time trial in the 50m swimming pool in the UL arena. To test cycling and running performance a ‘brick’ style test will be performed where volunteers will firstly do a 30-minute FTP (functional threshold power) test on a stationary watt bike, volunteers will then have two minutes to change into running shoes and complete a 6-minute run for maximum distance on the UL arena’s 225m indoor running track. The intervention group will then undergo an 8-week strength training protocol as well as continuing with their normal scheduled endurance training. The control group will solely continue their endurance training over the 8-week period and will not engage in any form of resistance training during the intervention period.  All participants will be given a training programme to follow for the course of the intervention. This is to ensure that all participants are doing similar training and that we can be sure what effect resistance training has on performance.

Who can take part?

We are looking for both male and female participants aged between 24 and 40. All participants must be competitive triathletes with a minimum of three years’ experience and be competing at a National series level. Participants must be currently not taking part in any resistance training or of previously used resistance training as part of their triathlon training.

What will you get if you take part?

All participants will receive performance testing in swimming cycling and running. Following the completion of the study all participants will be given individual feedback regarding their own performance in the tests which will allow possible training interventions from the athletes along with their coach. All participants will also be given feedback regarding the outcome of the study.

Contact:

Jack Molloy – 14149087@studentmail.ul.ie

Aichlinn O’Reilly – 14158221@studentmail.ul.ie

 

 

That is all for now but keep an eye on the facebook page and club website for an update on the Winter Training schedule later in the week!!!!!! 

 

Sep
10
2017

Season End

Weekly Update

That is officially a wrap for the 2017 season…..topped off by a choppy but successful End of Year swim and AGM. Thanks to everyone who attended the swim and for the input during the AGM. We will post an update on the main points from the meeting in due course and will get working on these for the coming season.

For now it is time to take a well earned break. There will be unofficial sessions ongoing during the month of September so keep an eye on the Viber group for this.

The 2 morning swims will continue and the Masters swimming resumes this week and as mentioned at the AGM we would encourage members to attend these swim sessions and get involved with the club.

 

We will return for Winter training in October and will put up the new training timetable when we have it finalised!

In the meantime if you are bored for an event you can take a look at the flier below for the “Trip to Tipp” charity event at the start of next month.

 

 

Have a good week out there!

Sep
4
2017

Summer Training – Week 9

Weekly Update

The final week of the current training season is here and will be topped off by a few events at the weekend. Try a tri 2 took place over the weekend down at the leisure centre was very well received. We hope that a number of ye will be able to attend the final events this weekend before we take an official break in preparation for next years season!!!!

 

Saturday 9th September: Tri Leader Course

Tri Leader Course: starts at 9am in Nenagh Abbey Court hotel

To date we have 1 confirmed club member who is willing to attend this one day session for the club that was specifically organised in town so that no travelling time was needed. As a club with both Senior and Junior elements and a small membership pool it is important that we have a number of members who have this qualification to cover the club for Indemnity and insurance purposes.

If there is anyone else who is available to take part on this could you let a member of the committee know as soon as possible so that this course will be able to go ahead.

 

 

More information can be found on the TI link below:

http://www.triathlonireland.com/Events/Events-Calendar-Non-Race-/TRI-Leader-Course-Tipperary.html

 

Saturday 2nd September: Try a tri 2

 

Around 40 people were up bright and early on Saturday morning for the second Try a tri offering. Weather conditions were almost ideal, apart from a bit of a headwind on the way out on the bike but no complaints were made on that one! Well done to all who took part and overall the event was very well received. As ever this event could not have taken place without the help of the few club members who were available on the day to marshal and help with the smooth running of the event. The “try a tri” format is an essential element for development of both the junior and senior clubs and is a starting point for many potential members so we thank all who were able to make this event possible and will again be looking to arrange similar events in the future.

 

Saturday 9th September: End of Year Swim

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

We are expecting around 10-15 swimmers at this +/- IronMan Barcelona candidates?? As ever there are 2 swimming options with the overall finish at Garrykennedy. There will be people there in cars to drop your gear over to Garrykennedy. All you have to do is swim over, jump in the shower, get changed and back .

If anyone is not intending taking part in the swim but is willing to help out we have a spare kayak that requires a Kayak Captain to provide cover for the swimmers…..let a committee member know and come down and join in with us.

Saturday 9th September: Triathlon Club AGM

End of Year AGM: starts at 8pm: venue Una Powells

Following the swim we will be having our annual AGM. This year we will be having the AGM back in town in Una Powells in order to make it easier for members not taking part in the swim to attend.

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

The club is more than just the committee and at committee level we would like to get the views and opinions of as many members as possible on further club development for the 2018 season.

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

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

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

Weekly training

Swimming sessions: 2 morning sessions this week and in the run-up to the end of year swim we will be focusing on increasing distance swims.

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

 

 

  Tuesday 5th September  
   
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)  
   
  1400m f/c breathe on 4th                         (1400m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2000m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 

 

  Thursday 7th September  
   
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)  
   
  1600m f/c breathe on 4th                         (1600m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2200m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3150m

 

 

Running sessions: 2 The hill running sessions continue on Monday evenings meeting at Coum at 6.30pm and covering 8-10k.

 

The full weekly schedule:

Day Morning Evening
 Monday Hill Running: 6:15pm

Coum

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Wednesday
Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday
Saturday End of Year Swim: 

Youghalarra pier: 5.30pm

Club AGM: 

Una Powells: 8pm

Sunday 

 


 Have a good week out there!

Sep
2
2017

Try a tri 2 – Results

Try a tri 2 – The Results

 

Hello All Try a tri doers!!

Congratulations to all who took part this morning…..a set of fantastic times for both and Junior and Senior events.
We have put together the times as best we could but given the numbers involved we hope that we got everyone accurately…..apologies if there are any issues!!!
RACE NO Surname First name Swim Bike Run OVERALL
             
179 Chawke Cillian 00:02:40 00:12:13 00:04:12 00:19:05
178 O’Driscoll Oisin 00:02:45 00:12:20 00:04:05 00:19:10
191 Kirby Tom 00:02:35 00:13:29 00:04:21 00:20:25
183 O’Callaghan Liam 00:02:25 00:14:31 00:03:42 00:20:38
190 Kirby Grace 00:02:15 00:14:55 00:04:20 00:21:30
181 O’Dwyer Ellen 00:02:50 00:15:57 00:04:28 00:23:15
174 Ryan Muireann 00:02:45 00:15:39 00:05:26 00:23:50
177 O’Driscoll Oilleog 00:02:50 00:16:54 00:04:36 00:24:20
199 Ryan Thomas 00:03:15 00:17:54 00:04:13 00:25:22
176 McGonagle Bronagh 00:03:00 00:18:08 00:04:22 00:25:30
198 Ryan Catherine 00:03:10 00:18:05 00:05:09 00:26:24
193 Boland Niamh 00:02:50 00:19:50 00:04:14 00:26:54
180 O’Dwyer Anna 00:03:35 00:19:05 00:04:14 00:26:54
194 Mulrooney Grace 00:04:00 00:17:15 00:05:45 00:27:00
195 Mulrooney Ella 00:04:10 00:21:53 00:05:02 00:31:05
182 Cleary Niamh 00:05:10 00:26:10 00:06:35 00:37:55
170 Corbett Ella 00:04:30 00:25:40 00:14:20 00:44:30
             
             
150 Slattery Gerald 00:06:10 00:23:26 00:13:06 00:42:42
157 Tynan Sinead 00:06:45 00:22:51 00:13:49 00:43:25
153 Spillane Bernadette 00:06:20 00:23:16 00:14:07 00:43:43
151 AMIGO RELAY 00:05:00 00:24:30 00:14:40 00:44:10
161 O’Meara Sinead 00:07:45 00:22:15 00:14:30 00:44:30
171 Neville Oran 00:04:05 00:26:16 00:14:44 00:45:05
196 Kyne Michael 00:07:10 00:24:02 00:15:08 00:46:20
175 Cleary/Graham RELAY 00:03:58 00:25:12 00:17:45 00:46:55
165 Percy William 00:08:55 00:23:21 00:14:49 00:47:05
168 Dore Michael 00:04:55 00:26:05 00:16:10 00:47:10
169 O’farrell Caoimhe 00:04:30 00:25:35 00:17:23 00:47:28
197 Kyne Darragh 00:06:40 00:23:23 00:18:27 00:48:30
152 Ryan Rena 00:05:00 00:24:36 00:18:58 00:48:34
160 O’Meara Aoife 00:07:15 00:25:41 00:16:58 00:49:54
75 Ryan Colin 00:05:45 00:29:05 00:15:40 00:50:30
184 Kelly Mairead 00:07:50 00:26:55 00:17:10 00:51:55
164 Ryan Tony 00:09:15 00:23:01 00:20:19 00:52:35
167 Dore Emily 00:04:40 00:38:50 00:19:33 01:03:03
166 Kearney-Power Hannah 00:05:15 00:38:18 00:19:30 01:03:03
172 Neville Aisling 00:05:20 00:38:12 00:19:58 01:03:30
             
163 Moore Grainne 00:08:10 00:00:00 00:00:00 00:00:00
192 Boland Eleanor 00:03:50 00:21:20 00:00:00 00:00:00
             
The Nenagh Triathlon Club committee would like to thank all of ye for making the effort to attend this event and make it the success it was. We have some photos on the event which we will get uploaded as soon as possible!
If this was a taste of triathlon that you enjoyed then we would ask you to consider joining up with the club for the 2018 season……we will be taking an official break for a few weeks but will be back fighting for both our Junior and Senior club in October…..you can keep updated on our website or on facebook (like and follow us!!) where you can see our weekly bulletins and training schedules!!
www.nenaghtriathlonclub.com
https://www.facebook.com/nenaghtriathlonclub/
Again a big thanks from all at Nenagh triathlon club!!!