May
25
2017

Nenagh Summer League: Race 8 Report

We are close to the half way mark of this year’s league. The standard is high and we hope everyone is getting some benefit out of it.  If you have any plans of doing well in races around the country then you need to cut your teeth at a summer league near you. That is where you can practice your racing technique. In today’s league race we had high speeds, group rolling over, a successful breakaway, chase groups and a final 1.5km slog up the final ramp. Mike Browne came out on top for the home club but it’s not always about winning in these races, experimenting and pushing yourself to your limit is key.


Are you interested in joining Nenagh CC?

Take a read of this website post and see if our team is a good fit for you >> Click here

Also, Follow us on our NEW Nenagh CC Facebook page


This was the last time we cycle the old route (check the new route at the bottom of this post). From next week on the route will be getting a little longer and tougher. This evening, our finish was the full way up the ramp and we had 3 groups on the start line. The first group was very large and had a number of strong riders in it so the handicaps were altered to take this into account. The groups set off at 0, 3 and 5 minutes. The pace was fast and consistent from the scratch group and they caught group 2 before the turnaround point.

Group 1 were still well ahead and it was looking dodgy as to whether the scratch group would catch them. The combined back group kept working for a few mile after the turn but once group 1 were close the breakaways started from the back bunch. Mike Browne was first to go and he was soon joined by Peter Leahy. This is a powerful combination that were soon joined by another powerhouse in Adrian Kirby. This breakaway soon chased down Group 1 and this gave them the extra fire power needed to stay away to the end.

Back behind, there were various attempt by cyclists to get across to the front bunch but nobody made it. By the time the groups got to Birdhill there was a gap of about 40 seconds. This would be plenty for the strong lads in the group ahead to stay away and that they did. The front bunch were scattered all over the ramp but out ahead was Mike Browne who got the better of Adrian Kirby, with Peter Leahy finishing in 3rd just ahead of Benny Delaney.

Finish Video

Thanks to our marshals Bertie, Sinead and Chris for helping out. Next week – we will be making up the marshal time-table for the 2nd half of the league later this week.

Up Next: Nenagh Summer League Race 9 – next Thursday, May 25th.

New Route: for next week! This new route extends the race by 5 miles so it should translate into 1 hour of hard racing. We still go into and back from the roundabout in Nenagh but gone is the ramp finish. Instead, we go straight through Birdhill on the way back. Swing left at the old pub in Ballhane onto a tricky hilly section which finishes at the roundabout on the Birdhill – Newport road. From there we swing left and go back to Birdhill – we ask everyone to descend with caution into Birdhill. It is a fast hill but you might have to stop completely at the bottom if instructed. From there we turn left and we head for a flat sprint finish on the straight before Ballyhane.

  • Rules of the road apply. If marshals can’t stop traffic then bunches will have to stop.
  • Do not cross the white line for any reason. Especially on the narrower roads from Ballyhane to Birdhill. This is only training so there is no need to take huge risks.

New Course Map

summer-league-route

May
25
2017

Dromineer series: Duathlon – Results

Dromineer Series

 

Marvellous conditions for the first official outing at the lake. Officially pencilled as a Duathlon the great weather and calm lake meant it was into the lake for many!!!! Well done to all who took part in the various formats over the evening and we hope to see more faces over the coming weeks!!!!

 

Name Run 1 T1 Bike T2 Run 2 Overall
 
Duathlon  
Geraldine Kyne 12:50 1:30 36:40 1:20 30:45 1:23:05
Eddie Hynes 08:30 0:50 33:00 0:40 24:05 1:07:05
Majella Moyles 10:40 1:00 38:50 1:20 27:15 1:19:05
Eddie O’Meara 8:30 0:50 34:00 1:10 8:40 53:10
Brenda Ryan 10:30 2:40 41:00 2:10 14:20 1:10:40
Loretto Duggan 10:10 1:50 43:40 1:20 27:20 1:24:20
Deirdre Finn 9:40 2:20 43:45 1:15 27:20 1:24:20
Charlotte Jones 1:00 0:40 32:20 2:00 10:30 55:30
 
Triathlon  
Colm Glynn 14:30 1:30 33:50 1:00 23:00 1:13:50
Eoin O’Donoghue 9:30 1:20 29:25 0:35 22:10 1:03:00
Ger Carey 16:30 4:30 42:20 1:30 18:30 1:23:20
James Sheehan 17:50 2:40 38:10 0:30 22:40 1:21:50
Yvonne Sheehan 19:00 4:10 42:20 0:45 27:30 1:33:45
   
2k – 19k  
David Sheahan 9:40 0:50 31:20 x x 31:20
   
Swim – Run  
Mary Donnellan 17:50 4:40 x x 32:00 54:30
Sheila Gregan 16:30 9:00 x x 13:40 39:10
 
5k run  
Faye Molamphy x x x x 13:10 13:10
David Molamphy x x x x 13:10 13:10
 
19k Cycle  
Charlie Hogan x x 30:08 x x 30:08
Ronan Walshe x x 34:50 x x 34:50
 
May
21
2017

Nenagh CC Updates

Not every story we get to write is a happy one. In cycling, there are plenty of ups and downs. This weekend was a bit of a downer as word got back of Eamon’s sad departure from the Rás today. A day of carnage, with multiple crashes, led to Eamon having too much to do after crashing on the opening day, and that was that. The Rás dream was over for this year, but there is always next year! Will Rymer hasn’t been having the best of weeks on the bike either and sadly he brought his bad luck to Semple Stadium with him yesterday too. He is some jinx. Let’s hope for a better week for the club this coming week; I am going to light a candle and say a few dozen prayers. That should do it.

Training

  • Tuesday – club hilly cycle – Meet at 6:30 at Stereame. Distance is typically 40 – 50km.
    • newbies – the tri club are running a cycling training session on Tuesday from the hotel at 6:30 which would be very suitable for those newer to cycling. It would act as a good stepping stone towards being able to handle the speeds of the main Nenagh CC cycles. They have 3 different ability groups to choose from depending on your experience.
  • ThursdayNenagh Summer League – speed/power work – 7:00 at Gooig.
  • Saturday – Main Club Cycle – start at 9:00 from the hotel – newbies: route is published later in the week – examine it and plan a turn around point.
    • Tour of Connemara – a few ‘Sportive riders’ (as John Gleeson likes to call themselves) are heading to this event next week.
  • Sunday – club long distance cycle – starts at 7:30 at Tescos.
    • Clonmel CC 3 stage – A3 + A4 races
    • Barrow Wheelers GP – A1/A2 race, A3 race and A4 race

Weekend Cycling: a combined distance of 280km was cycled by members that attended both Saturday and Sunday training sessions this weekend. The Saturday spin was a lively one but two brutal showers during it put a dampener on things. There was plenty of shivering going on as both groups got back to Nenagh. Benny got man of the match in the racing group for his solo effort on Coum, while Claire O was apparently motoring on her brand new bike in the first group, so she gets the champagne in that group. On Sunday, the bunch did the extended lake route. This week that route included a trip to Templederry, Seáníns and Toomevara. All was going great until after Templederry where the remains of the group experienced 4 punctures on the way over to Toom. A good time was certainly not had by all! It was great to see the Stallion making the leap into the faster bunch and treating the first bunch with the disdain they deserve. That bunch are now dead to him.

racing bunch

Mount Leinster Challenge: congrats to Will Killackey and Clifford Guest on completing the Mount Leinster Challenge. This is one of Ireland’s hardest sportives where you must cycle up Mount Leinster 3 times. Fair play to the two lads for getting through it all in one piece!

will-clifford

Weekend Racing: I have already mentioned Eamon’s sad departure from the Rás, but we also had club members racing down in Coachford, Co. Cork.

Coachford Classic: in the a2/a3 race Denis Allen, Dan Hogan and Matty Kennedy made for a strong Nenagh CC team. The rolling circuit would prove to be a tough test but our lads were well able for it. The race itself proved to be very negative with break after break being chased down. Matty and Denis were involved in a lot of these breaks but nothing stuck. In the end, the race came down to a sprint finish in which neither of the 3 lads got up into the points. It is great to be able to complain about just finishing in the bunch in a2/a3 races and not scoring. In the a4 race, Chris Spelman was in action. He found the going pretty easy but once again the race came down to a final bunch sprint. He was crowded out and couldn’t get up into the points. Finally, we also had Aoise Wycherly taking part in the U/12 race. She put in a great effort and is improving all the time.

aoise

nenaghcc

chris

dan

May
21
2017

Spring Training – Week 7

Weekly Update

This week sees us reach the half-way mark in the Spring training schedule and with it we add another session into the mix…..yes it is back (officially..!!) so there should be no excuse for anyone not making it down to Dromineer for the return of the Dromineer series!! With our own race only a few weeks away and soon followed by HOTW and the club trip to Sligo for the NS event there, the Wednesday session is the best form of training for these events so we hope you can make it!

This week also marks the half-way point of our “Couch to Try a tri” sessions, so if you know anyone who might be interested in attending the final 2 weeks well then let them know and bring them up!!!!

Dromineer Series

Dromineer series_2017

As already mentioned we are back (officially!) to Dromineer for Wednesday evenings as a preparation for the upcoming triathlon race season. The first 2 Wednesdays are officially down as being a duathlon but as there are already a number of members in the open water we will cater for those wanting to undertake the Duathlon or Triathlon. The first week will be run off with everyone together and after this we will look at varying it up using handicaps etc.

Dromineer series dates_2017

The action will get underway at 7pm sharp so make sure you are out well in time to get your bike set-up etc. The distances for each event are the usual but in case you have forgotten

  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

As ever, if anyone wishes to come out to join the club for any of the disciplines (Swim / Bike / Run) we can cater for those and will give times. So see you all on Wednesday evening!

 

Club Group Triathlon – Hazelwood Sligo

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

_

Couch to “Try a tri”

We are 2 weeks into our 4 week preparatory course for the Try a tri so if you know anyone that wants to come to any of the sessions then let them know.

Couch to try a tri

Lions Club “Try a tri” June 10th

try

The “Try a tri” itself is 3 weeks away so a reminder that entry forms can be found in various outlets around the town or you can enter online using the link below. The event is open to all ages as long as you can cover the distance of the 3 disciplines:

  • Swim 300m – Bike 10k – Run 3k

All proceeds for this event go to charity so it a win-win for the local community!!

http://www.runireland.com/

Lough Derg Sprint / Try a tri 2017

facebook-cover-image

Again a reminder the Lough Derg sprint is now only a months away so if you can like / share any of the posts that are released on the event so that we can try and maximise the publicity for this triathlon.  We hope that as many members as possible can do the event and if possible bring someone to do the event or to help with the marshal side of things.

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

Lough Derg Sprint

Survey on risk of Infectious disease in Open Water events

A survey is being undertaken to assess awareness of infectious disease amongst athletes who have contact with open water and the steps they take to minimise this risk (e.g. covering cuts/washing hands before eating) with the overall aim of improving health and wellbeing. This research is being carried out on behalf of the Public Health Bathing Water Group in the HSE. To carry out this work, we are carrying out an online survey of those who participate in training and/or events which involve contact with open water.

The link to the survey is https://www.surveymonkey.com/r/3ZZW6FL

As an added incentive, there is a chance to win €150 One4All voucher for all those who enter.

Weekly training

Again the big change to the weekly training is the return of the Wednesday Dromineer series sessions.

 

As ever we will be continuing with our group cycle on Tuesday and again hope to have 3 groups on the road….so if you are free then please come out and support this group cycle.

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

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

 

 

  Tuesday 23rd May  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1950m)  
   
  4 x 25m f/c sprint                                      (100m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2750m
   

 

 

  Thursday 25th May  
   
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

Running session: The run session this week will be a 400m repeat set with a twist….novice set also available for anyone who wants to come up and join us for the first time!!!!!

 

  Monday 22nd May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  10 x 400m (25min interval) 2nd Up-hill  
  1min recovery between each               (4000m)  
   
Novice 6 x 400m (20min interval)2nd Up-hill  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m
   

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Nenagh CBS

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Leisure Centre

Wednesday Dromineer series: 7pm

Dromineer Front pier

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday Fri swim: 6:30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey Court hotel

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

May
18
2017

Nenagh Summer League: Race 7 Report

There was a great turn out for this week’s summer league race. Speeds were high as usual and the gruelling 1.5k finish up the ramp made it a real hard slog at the end. These sort of evenings will stand to you as the racing season progresses. When you finally start winning those points to gain promotion, you can be sure the racing skills you developed at summer league races like this will have played their part. Aim to race smart but finish in a body-bag.


Are you interested in joining Nenagh CC?

Take a read of this website post and see if our team is a good fit for you >> Click here

Also, Follow us on our NEW Nenagh CC Facebook page


We had 4 groups on the road this evening with gaps at 0, 4, 8 and 10. The last few races, the scratch group had caught the groups ahead very early. Even though the handicaps were still the same, the groups didn’t merge until 3/4 way through the race. The groups ahead were obviously being well marshalled. Rolling through in the scratch group was fast but easy enough as there was a large bunch all working hard together. A strong tail wind to Nenagh meant the average speeds were very high all the way to the turn around point.

1

2

3

Turnaround – one groups exits as another enters the roundabout

Each group kept working hard until they all finally merged into a super group just after the flyover. This didn’t leave too much time for breakaways. The only real chance of staying away is if you can get away at the Yellowbridge; once you get to the downhill section at Kilmastulla it would take a very strong cyclist to get away so close to the finish at Birdhill. A number of cyclists tried their luck at the Yellowbridge with Matty. Mikey and Shane the first 3 to go. They were soon joined by Peter Leahy, Ronan Costelloe, PJ Collins and Con Doherty. These breaks were short-lived however as the headwind made it tough to stay away from a fast-moving bunch.

4

5

On the run in to Birdhill a 3 man breakaway got away. In that break was Peter Leahy, Vinny Gleeson, PJ Collins and James O’Connor. They had a decent lead going on to the ramp but the finish was still all the way at the top and that ramp has a habit of draining the life out of breakaways. This was true once again this evening as the bunch closed in.

Keith Butler and Kenneth Kennedy worked together to close the gap. With no Nenagh CC members in the break they were determined to reel the break back in. They were towing Shane and Mike back up into contention. About half way up the ramp Kenneth pulled aside and Shane closed the rest of the gap. He had Mike, Con and Ronan lurking behind him.

With 400m to go, Shane went for it. He passed the break away but couldn’t shake the other lads from his wheel.  With 100m to go Con, Ronan and Mike all came around him and fought it out for the win. They finished in that order in what was a very exciting finish. It was good to see most people pushing hard right to the line. This is where races are won and lost so if you keep dropping out before the end you will never improve. Take your beatings and come back stronger the next week.

Thanks to our marshals Bertie, Benny, Aidan and Donnchadh for helping out. Next week the marshals will be Dan and Charlie Hogan plus Chris Spelman. If any of ye have a problem making it then let us know early so we can find replacements.

Up Next: Nenagh Summer League Race 8 – next Thursday, May 25th.

Future route change notice!! the evenings are much longer now so we will be changing the routes slightly and making them tougher and longer. This will help keep things fresh too by offering new challenges. We have a number of different routes in mind and will make sure to post them on our website before race day so that everyone knows what the story is.

Sample new routes are:

  • same route except when we get back to the Birdhill roundabout, we go the full way around and back towards Nenagh. At the Yellowbridge pub we swing left for a hill-top finish at Coum.
  • same route except when we get back to the Birdhill roundabout we go straight through and pass through Birdhill. We will then do a loop around Chapel Hill, before heading towards a flat sprint finish at Gooig.

Best of Luck: to current club members and ex club members and all friends of the summer league who are going to be lining up on the start line of the An Post Rás on Sunday.

Video of the Finish

missed Con’s victory by two seconds, just about see Ronan in 2nd!

May
18
2017

Weekend Cycling

The An Post Rás kicks off in just a few days time and everyone at the club wishes Eamon Hartnett the very best of luck. We will be tracking your progress closely from Sunday onwards! The weather looks ok for the weekend so hopefully we can have high numbers out training with us. Check out the routes below and see what suits. Best of luck to any club member racing down in Cork on Sunday.

Saturday

Time: leave at 9:00am from the hotel. As this route has an early hill in it, it is advisable to leave a few minutes early if you don’t fancy yourself as a climber or you can cycle straight out from town to Dolla as a short cut. The bunch will meet you on the road to Newport.

Route: we will be heading up and over Dolla hill to Rearcross, Newport, Birdhill, up Coum, Portroe and back to Nenagh. There are two big climbs on this route. The groups will split in Toomevara and will try to keep a strong pace going for most of the cycle. For most, this means saving your energy in the first half. There is no point killing yourself early and not being able to keep pace at the end.

dolla-route

Sunday

Training

Route: we will be focusing on the extended lake route again. This time we hope to head to Templederry, Seáníns, Toomevara at the end.

Racing: the only race on the calendar this week is the Coachford Classic. This has an A2/A3 race and a separate A4 race. With the rás on, it might be a little easier to score at this one although the route is quite lumpy.

Race info from the Coachford CC website – Coachford cycling club are holding ‘The Coachford Classic’ on May 21st. Including A2, A3, A4, Junior and Female races. Sign on from 9.30 am in the GAA complex with ample parking and shower facilities after. Youth racing U12 U14 U16 boys and girls starting @ 11.00 am. Main race A2 A3 and Junior Starting @ 12.30. A4 race starting @ 12.35. A2 A3 and Junior 5 laps. A4 3 laps. U16 2 laps. U14 1 lap. U12 1/2 lap.

The new adjusted route: http://www.mapmyride.com/routes/view/1548103633

May
14
2017

Nenagh CC Updates

This weekend wasn’t a big one for racing with just two members in racing action. On the positive side we had very healthy turnouts at our training sessions. Our Saturday club spin saw us focus on our first proper hill set in quite some time. This was followed up big mileage on Sunday throw in a summer league race on Thursday and that makes 3 big days out of 4. You can’t help but improve if you target all three. For next week, all our focus will be on the An Post Rás and Eamon Hartnett’s attempt to complete Ireland’s toughest cycling event.

Training

  • Tuesday – club hilly cycle – Meet at 6:30 at Stereame. Distance is typically 40 – 50km.
    • newbies – the tri club are running a cycling training session on Tuesday from the hotel at 6:30 which would be very suitable for those newer to cycling. It would act as a good stepping stone towards being able to handle the speeds of the main Nenagh CC cycles. They have 3 different ability groups to choose from depending on your experience.
  • ThursdayNenagh Summer League – speed/power work – 7:00 at Gooig.
  • Saturday – Main Club Cycle – start at 9:00 from the hotel – newbies: route is published later in the week – examine it and plan a turn around point.
  • Sunday – club long distance cycle – starts at 7:30 at Tescos.
    • racing – An Post Rás – starting from Dublin Castle
    • Coachford Classic, Co. Cork (combined A2/A3 race + separate A4 race)

Weekend Racing

  • Crotty Cup: this race took place on Saturday in Kilmihil Co. Clare. Denis Allen was our sole representative at this race. He took part in the combined A1,A2,A3 race. As usual, he was very aggressive and found himself in a break of 2 off the front for much of the race. They were eventaully reeled in by a group of A1 riders. In the final sprint Denis came in towards the back of the group, outside the points. Still, it was a great effort once again.

  • Phoenix Park race: Will Rymer said he would chance his arm at this A4 Saturday race up in Dublin. The rain showers that fell meant that the course was slippy enough on the bends. Having survived a number of crashes on the opening 2 laps, Will was brought down by another crash on the 3rd lap. It’s a long way to travel for a DNF but for every good race you have you are going to have more bad/unlucky races. So…get used to it!
  • Correction from last week! Apologies to Dan Hogan for misrepresenting his fine effort at the Newcastle West race last week. All I was told was that he was dropped. Nobody clarified that he was dropped from the winning break of the day!! There is a huge difference!Fair play to dan for this effort. He bridged across to an early break with some top names in Irish cycling and helped keep the break away. Unfortunately when the break started attacking each other he was dumped out the back. He isn’t the first this has happened to and he won’t be the last! Great stuff!

La Marmotte: the epic club Tour to France is now only 7 weeks away. I am not sure focusing on your pro golf career Gary, is going to get you up Alpe D’Huez! You might have to tag in The Stallion (La étalon in french) to take your place. Try and get all 4 club sessions in each week and what ever you do, don’t miss the Sunday cycle. We will continue to extend out this cycle weekly until the event.

An Post Rás: Eamon Hartnett – best of luck to Eamon at this massive stage race starting next Sunday. Although Nenagh CC don’t have a team involved in the race this year, we will still be following the race closely to see how Eamon is getting on. We will give updates via Facebook each day. Every day of the Rás is absolute torture so make sure to show your support during the week. Nobody in the club has been talking about doing the Rás for as long as Eamon Hartnett has. It has always been a target of his and now he has the chance to become a Man of the Rás, although after seeing what becoming a ‘Man of the Rás’ has done to Kenneth Kennedy I am not sure it is worth the hassle. Kenneth used to be such a happy cyclist…..actually, no that was never true. The night terrors are very real for him though. This year’s tour is heading up to the hills of Donegal so it is going to be a tough one. Best of luck Eamon, take it one stage at a time and finish it by ‘Any Means Necessary‘ (club motto).


Are you interested in joining Nenagh CC?

Take a read of this website post and see if our team is a good fit for you >> Click here

Also, Follow us on our NEW Nenagh CC Facebook page


Weekend Training

Saturday was a hilly route. In the past, these routes have always led to a very disjointed, low quality cycle. The huge difference in climbing ability usually leads to far too much waiting around. Thankfully, this cycle seemed to go very well. Everyone knew the route and there were plenty of short cuts for those that were struggling. It proved to be a tough day too with plenty of very tired legs at the finish. Work is needed though on keeping the effort more consistent = fast on the flat and downhills and steadier on the climbs. With 2.5 hours of rolling on lumpy terrain you can’t afford to overdo it on the first hill. Conserve your energy for later in the cycle.

1training

Sunday cycling is proving to be a great session. With 16 cyclists on the road, each putting in between 4 to 6 hours of cycling, it is clear that fitness levels are high. We were blessed with the weather until the last 20 minutes but we were within sight of Nenagh by then so nobody cared. Congrats to Matty Kennedy who has finally graduated out of being bullied in the racing roll over group. Matty has been the racing group’s human pinata for the last year or so. His replacement is Will I Am not able to do anything right Rymer. Will is really looking forward to the challenge. He is hungry for success unlike Keith Butler who is just hungry for doughnuts. Somethings never change.

doughnut

lunch

May
14
2017

Spring Training – Week 6

Weekly Update

Another week has come and gone and its now only 5 weeks away to our next TI event…the Lough Derg Sprint. We are looking for club members to help promote this event and so if you get a chance then like and share any posts for the race on facebook!

The new sessions over the last week and our new Couch to try a tri program were really well supported so we hope there can be more of the same for the next few weeks…….and as always we are always on the look out for new people to try the various sessions on offer!

 

Club Group Triathlon – Hazelwood Sligo

The next Club event is the trip to Sligo for the Hazelwood National Series event. As Lahinch has been cancelled the price for this trip will be €50 per person (same price for 1 or 2 nights) so for those going if you can give the money to a committee member at some stage!

Couch to “Try a tri”

A very good first week of the latest edition to the triathlon training program. We have 3 more weeks where we will build on the work covered in the first week…..so if you know anyone that might be interested in attending then please let them know!!!!

Couch to try a tri

Lough Derg Sprint / Try a tri 2017

facebook-cover-image

Again a reminder the Lough Derg sprint is only 5 weeks away now!! Similar to last year this event finds itself on a very busy weekend on the TI calendar so will again need a bit of selling and for this we again will need input from club members. We hope that as many members as possible can do the event and if possible bring someone to do the event or to help with the marshal side of things.

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

Lough Derg Sprint

Survey on risk of Infectious disease in Open Water events

A survey is being undertaken to assess awareness of infectious disease amongst athletes who have contact with open water and the steps they take to minimise this risk (e.g. covering cuts/washing hands before eating) with the overall aim of improving health and wellbeing. This research is being carried out on behalf of the Public Health Bathing Water Group in the HSE. To carry out this work, we are carrying out an online survey of those who participate in training and/or events which involve contact with open water.

The link to the survey is https://www.surveymonkey.com/r/3ZZW6FL

As an added incentive, there is a chance to win €150 One4All voucher for all those who enter.

Weekly training

The new sessions went really well last week so we hope this can continue….in particular the new group cycle on Tuesday where we again hope to have 3 groups on the road….so if you are free then please come out and support this group cycle.

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a high intensity set while Thursday is a triathlon specific drill set.

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

 

 

  Tuesday 16th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
   
  3 x 100m f/c on 1:20  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1500m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2000m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m


 

  Thursday 18th May  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 

Running session: The run session this week will focus on the infamous “Pyramid” set….we will cover this set a few times in the next 2 months so come out and give it a go!!!!

  Monday 16th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Nenagh CBS

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Leisure Centre

Wednesday Triathlon set: 6-7:00pm

Dromineer

Wed swim: 8:00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday Fri swim: 6:30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey Court hotel

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

May
13
2017

Nenagh Summer League: Race 6 Report

It was another fine evening for racing on Thursday at the Summer League. Some of the top guns might have been missing but the race was still a brute for those involved. Average speeds were high and there was constant attacking throughout. This eventually saw a group of about 8 going clear to contest the final sprint up the ramp, where Con Doherty out kicked Denis Allen in the final gallop.

There were 3 groups on the road for this race. The handicap times were 0, 4 and 5.5 but all 3 groups had come together before the turn around point. The attacks started immediately with Nenagh CC, Raparee, Tipp Wheelers and UDCC members trying hard to get away. Most breaks were short-lived, but as each break was reeled in that was sapping the energy from the bunch.

matty

race4

race5

The elastic finally snapped on the Yellowbridge hill. Gaps were appearing in the line out as the riders pushed on hard. Soon 8 were off the front and bridging across to Shane Scully who was a little bit up the road. This group rode hard to establish a sizeable gap and coming into Birdhill the attacking had started.

shane

A late break by James O’Connor, Derek Cullen and Matty Kennedy looked like it might go all the way to the finish line. However, they were caught on the final sprint up the ramp. With 100m to go, Con Doherty and Denis Allen jumped and fought it out for the win with Con coming out on top. Coming home in 3rd place was Matty Kennedy with Peter Leahy not far behind. Thanks to everyone for the continued support of this league race. See ye again next week.

Thanks to our marshals Bertie, Kevin and Mike for helping out. Next week the marshals will be Benny Delaney, Aidan Killeen and Donnchadh Floyd. If any of ye have a problem making it then let us know early so we can find replacements.

Up Next: Nenagh Summer League Race 7 – next Thursday, May 18th.

Video of the Finish

 

May
12
2017

Weekend Cycling

Another weekend of building fitness and hopefully scoring points is upon us. We had a great weekend of racing last weekend so hopefully we can repeat that effort this week with races  in Clare and Wicklow. The weather might not be the best but two decent mornings are forecast with worsening conditions in the afternoons, so as of now the club cycles go ahead at the usual times.

Saturday

Training: start at 9:00 at the hotel

Route: this week we are planning on doing a new route with a few hills. If you are not good on hills, take a few of the short cuts along  the route. The bunch will cycle out to Moneygall and will split here.  The groups head up Army Hill, past Gortagarry and turn right for Toom. Once back to Toom it’s over to Killeen and Curreeny Hills. From there we head over to Shallee (up and down) and finish off with Coum, Portroe and home. A short-cut can be taken on the descent of Army Hill. You could also avoid doing Shallee and cycle straight over to Coum. We will try to work is reasonable hard to Portroe and take it wasy from there back to Nenagh.

hill-route

Racing: the Crotty Cup – we expect 4 or 5 to make the trip over for this race. It can sometimes be a tough race but we have done well there in the past so give it a go! There is a combined A1/A2/A3 race with handicaps and a separate A4 race.

Sunday

Training: meet at 7:30 at Tescos

Route: we will be doing some version of the lake route with the usual coffee stop.

Racing: Shay Elliot in Wicklow (A1/A2 race + an A3 race)

Racing Posters