Nenagh CC Updates

Our big club event of the year has come and gone. La Marmotte took up so much of our focus this year, it is hard to think about what we should do next. Fear not! we still have 4 more weeks of Summer League action left culminating in the Tipperary Championships race. Hopefully all the Tipp clubs can come and join us for that (more details below). There are plenty of races still left on the calendar too so get back out training for them. A little bit of sad news too with the departure of Denis Allen to pastures new. We wish him all the best but he will be a marked man at the Tipperary Championships now!!!


With the Marmotte out of the way the distance of our club spins will likely fall a lot. The focus will be more on speed now until the end of the year.

  • Tuesday – club spin at 6:30 at Stereame car park.
  • Thursday – Nenagh Summer League – Race 13 – Practice the Tipp Champs course!!
  • Saturday – club spin at 9:00 at the hotel
  • Sunday – club spin at 8:00 at Tescos

Tipperary Championships + Summer League

When: Thursday, August 3rd @ 7:00pm

Registration: is in Cooper’s Pub in Birdhill. Registration is from 6:00pm to 6:45pm. You must have a Cycling Ireland racing license to take part.

Who can enter? open to all A1, A2, A3, A4, juniors and women. To win county prizes you must be from Tipperary or race with a Tipp club. You can still race if you are from outside the county.

**** Facebook: we have created a Facebook event page – please indicate if you are going

Format: the race will be handicapped. The A4s and women will go first followed by the A3 and Junior group. Last will be the A1 / A2 group. The handicaps at the moment are going to be 0, 3, 5, but that could change depending on numbers.

Prizes: Cash will be awarded for the first 5 finishers across the line. Top 3 in each category get a county medal. There will also be a team prize (best 3 to count on a team)

Route: most of the course is the same one used in the Nenagh Summer League. However, there are two laps of the Ballyhane hill circuit to do plus a final section that heads over to Montpelier and Daly’s Cross before coming back for the flat sprint finish into Birdhill village. The distance is 60km.

Nenagh Summer League: makes for ideal preparation for this race! This Thursday we will include 2 circuits of the Ballyhane route. The following week we will add in the extra Daly’s Cross route so people can practice the finish. On Thursday, July 27th we will do a dry run of the full event. The Summer League takes place Thursdays at 7:00. All money raised at the league will go towards funding this race.


Weekend Training

The weather was perfect for training this weekend. We half expected everyone to stay in bed after the exploits in France but a surprisingly decent amount of cyclists turned up for some more punishment on both days. On Saturday, 15 cyclists completed the Roscrea, Templederry route. It’s amazing how short that cycle seems now after all the long distance training. On Sunday 13 cyclists took on the usual lake route. This time there was no extended route never mind the extended, extended route!


Weekend Racing

Seven Springs Race, Loughrea: William Killackey, fresh from crossing the Alps, made the short trip up to Loughrea for only his 2nd ever race. He took part in the A4 race and performed really well. He finished in the bunch in about 20th position. With a few months of racing still left Will should be able to start getting into the points at some stage. Keep up the good work!

Nenagh Summr League – Race 12

The summer league was back in action last Thursday. We had over 30 riders on the start line eager to get in a tough day’s training. We trialled the new handicaps for the event and they seemed to work very well with all the groups only coming together late in the day. There were 4 smaller groups on the road with handicaps of 0, 2, 5, 8. This meant that at the Nenagh turnaround no groups had merged just yet.


By the time we got back to Birdhill, things were much tighter with groups 1+ 2 merging and groups 3 + 4 merging. There was still a decent gap between the 2 groups, but with the tough Ballyhane circuit still to come it was going to be hard to stay away. A few of the big guns managed to skip away on the hill after Boland’s pub and they merged with what remained of the group ahead.



As per usual coming into the home straight there were small groups all over the place. In the final sprint for the line, Peter Leahy managed to take the win just ahead of John Gleeson and Ronan Costelloe. There was a slight marshaling mix-up at the finish line – the actual finish was the helmet waving lunatic before Ballyhane. Thanks to everyone for attending and thanks to our marshals Gillian Mounsey, Pat Reddan and Dan Hogan.

Next Up: Race 14 – new route in preparation for the Tipp Champs in 3 weeks time we will be altering the course a little for next week’s race. This time we will do 2 of the Ballyhane circuits, with the finish line in the usual place on the straight before Boland’s Pub.


Tipp Wheelers GP this Sunday


Summer Training – Week 1

Weekly Update

The annual club trip has come and gone and with it sees the end of the Spring training series. We will be giving ye all a well deserved break from some of the sessions this week but will be back full throttle next week for the final push to the end of the race season!

Club Group Triathlon – Hazelwood Sligo

Sligo TC

Reports from the club trip to Sligo have been very positive so well done to all who supported and attended this event. I am sure there are a few of you who will be dying to include a race report in an upcoming bulletin!!!!!!

Dromineer Series

This week we will be taking a break from the usual Wednesday trip out to Dromineer. The option is then to complete the series with 2-3 more events but this will be based on interest from club members….so if ye have any ideas or would be happy to attend a couple more sessions let the committee know!!!!

Dromineer series dates_2017


Weekly training

The first week of the Summer sessions and given the club trip at the weekend we will take it easy on ye….There are a couple of changes coming to the schedule from next week on. The track sessions on Monday are finished and this will be replaced with a return of the hill sessions on Monday evening. We will get back to you about the venue and time later in the week.

The morning swim sessions will continue and we will be shortening the distance but increasing the intensity for the last few weeks. In the lead up to the end of year swim the focus in the final couple of weeks will be on distance swimming to get us all ready to tackle the yearly Youhalarra to Garrykennedy trek!

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

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



  Tuesday 11th July  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 1 x 100m f/c kick (f)  
  4 x 200m f/c power  
                                               x 2                  (1800m)  
  4 x 25m f/c sprint                                       (100m) 1900m
Cool-down 200m f/c easy 200m
TOTAL 2850m




  Thursday 13th July  
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)  
  1000m f/c breathe on 4th                         (1000m)  
  4 x 25m f/c sprint                                    (100m) 1600m
Cool-down 200m f/c easy 200m
TOTAL 2550m



Running session: No formal running sessions this week but we will update you during the week on the hill sessions that will get started next Monday……….not to be missed!!!!!


The full weekly schedule:

Day Morning Evening
Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm


Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm


Saturday Saturday cycle 9.00am


Sunday  Sunday Swim: 6pm

Youghalarra pier


 Have a good week out there!


La Marmotte Report: Part 2

The Big Day: 4:00am was deemed to be the latest we could sleep in until on the big day. It just doesn’t seem right waking up at that time but there was a job to be done. Two bowls of Nesquik choco balls later (they wouldn’t put ‘quik’ in the name if it didn’t make you go faster) and we were ready to go. In fairness, some people did go for the more sensible pre Gran Fondo breakfast of porridge and Pat had a few eggs ready as per usual. A day of consuming gels was ahead of us so we had to make the most of breakfast.

If you haven’t already read >> Part 1 of this report, check it out.

We  packed up the van and car and made our way over to Bourg D’Oisans. That trip was pretty long so most of us used the time to get some extra sleep. Sleeping in the van proved to be a good way for those that are scared of heights to avoid having to look down from 1000m into the valley below. (why would someone who is scared of heights head to the Alps I hear you ask? bullying and peer pressure I would imagine). We parked 10km outside the town and cycled the rest of the way in. We were still there 1.5 hours early so a nice coffee and croissant break was taken.

Claire and Gillian were going to give themselves an extra head start by jumping into one of the early waves. Jurgen had ants in his pants and was itching to go join the thousands of other cyclists that were now lining up in the correct groups. He and a few others left the comfort of the cafe early. The fact that Jurgen has German blood in him would account for the need to obey time tables. The rest of the Irish lads left the cafe late, took an illegal short cut to the start, and jumped to the head of the race! Anthony even managed to squeeze into the earlier ‘blue group’, after his brother Matty distracted the marshal on duty. As I said in a previous post, the rules don’t apply to the Kennedys!



Shortly after 7, the event kicked off and Gillian, Claire and Anthony were first on the road for the club. They made good progress on the flat road out-of-town and were able to settle into a nice steady rhythm on the long 40km climb of the Col du Glandon. They would stay out in front for over half the climb before being passed by the rest of the Nenagh CC cyclists that were in the ‘red’ start.

With close on 10,000 people on the roads at the start, it was very hard to stick with your team mates. It wasn’t long before Shane was a mile out the back and those up ahead were wondering where the hell he was. A nature break was the answer so the group ahead pulled in, waited and got going again when he caught up. This group of Matty, Kenneth, Gary, Shane and Mikey would stay together for almost all the cycle. Jurgen was gone off on a solo mission up front and was eating up the road. Back behind, the rest of the Nenagh CC members seemed to be content to do their own thing. They were in 1s and 2s all over the place but with the roads full of cyclists you would never be on your own.

The first climb went on and on and on and it proved to be quite tough. This uphill slog was made more interesting by playing ‘spot the Irish cyclists’. There were large groups of cyclists over from Ireland and every km or so you would pass a cyclist from Mullingar, Orwell, Dungarvan, Limerick or some other Irish club. We also happened to have some typical Irish weather for the climb . At the top it was misty and cold and it sent a shiver down the spine. With a descent coming up, it was time to put on the rain jackets! (it’s not often you do that in France!)

The Glandon descent is neutralised in terms of time. Therefore, we decided to pull into the house we were staying in while over here. This allowed us to change gear and get some good food into us. There was no rush but some were getting cold hanging around. This caused many of us to put on far too much clothes upon leaving the house and we would ending up cooking a little later on in the day.


The next part of the event was a downhill followed by flat section over towards the Col Du Telegraphe. This part of the cycle was nicknamed the Nenagh train. It involved 6 or 7 Nenagh riders working at the front and towing another 100 riders along with them. We all made good time here and must have passed close on 500 riders on the road. Some jumped onto the train and some didn’t. In the front bunch at this stage were Gary, Shane, Will, Donnchadh, Jurgen, Matty, Kenneth, Anthony, John and Mikey, but as we closed in on the next big mountain the group split up a little. Most found it better to climb the hills at their own pace.


Mikey Browne was having a great/awful day on the bike. Great in the sense that he was sticking with the lads on a vintage Raleigh steel bike. Awful in the sense that he was suffering like a dog! Numerous times he went out the back, only to regain contact a few minutes later. His bouncebackability was immense. The climb of the Telegraphe proved to be the easiest of the lot, but we all knew that it was only the warm-up for the monster climb 10km down the road.



Going over the top of the climb, down the hill and into the 2nd food stop at Valoire, Matty, Shane, Gary, Kenneth, Mikey and Jurgen were all together. Next in was Donnchadh but instead of stopping at the food stop he continued on towards the Galibier. We were thinking this was a crazy maneuver but we were proved wrong. Will, John and Anthony had buddied up at this stage and came in together. Next in was Clifford, Will Killackey, Pat and the two girls Gillian and Claire. There wasn’t much between everyone here. As one group left another just arrived.

The next part of the cycle was going to be the toughest. The Galibier is a monster climb that takes you up to 2500m. The legs are already a little tired from the Telegraphe so that makes it even tougher. The start of this climb also proved to be the warmest as the humidity in the valley were cycling up was high. Sweat was dripping from everyone as we wondered if there was just something wrong with us. Thankfully, the humidity improved once we turned right onto the mountain proper.

Everytime the Nenagh CC riders got moving they passed out hundreds if not thousands of riders. They kept bumping into the same faces on the road though. Clearly the strategy of not stopping at the food stations was the better one but we were all just over here for a fun holiday so we weren’t going to be passing up a chance of free grub!

Donnchadh was caught by the chase group with 4km to go of the Galibier. The skies above were clear and it gave a wonderful view of what was left of the climb – quite a bit was the answer. Jurgen drifted off the back of the bunch at this stage looking to conserve his energy on the climb. Mike also got dropped but that was no surprise given the antique bike he was on. Matty, Shane, Gary and Kenneth crested the mountain together. It was very windy and quite cold at the top so they didn’t hang around for long. A quick photo, on with the jackets and off they went down the hill.



Mike Browne was next over the top and he soon regained contact with the lads on the descent. Jurgen was next over and he was followed by Donnchadh, then Anthony, then Will and John, then Clifford, then Will Killackey, then Pat who was just caught by the girls going over the top. A comment that he should have brought a 32 chain ring to France wasn’t exactly well received as Pat was battling his demons at that stage!! Pat soon cheered up as he put some distance into the girls on the downhill. I say girlS but I really mean Claire! Could there be a slower descender in world cycling?! Fair play to Gillian for setting up camp at the bottom of the Galibier and waiting for Claire to arrive at the bottom.


The descent off the Galibier took ages. It also brought us through many tunnels which were very strange to cycle through at high speeds. After the tunnel section we were once again in the valley and pushing a nice pace back towards Bourg D’Oisans and the location of the final climb of Alpe D’Huez. Everyone seemed to be feeling pretty ok at this point and with another food stop coming up it was clear that we were all going to finish it.

The end game tactics of some were discussed in the previous post so I won’t go into the details of that here. Only Matty / Gary and Gillian / Claire finished together. The rest went for solo glory or solo death. The sun was very hot as we all climbed to the finish. Our decision to wear lots of clothes earlier in the day was punishing us now. Some stopped to take off under armour and some stopped for water breaks on the hairpin bends. Thankfully everyone made it up well within the time limits.


The finishing times of each competitor are placed into 3 divisions – gold, silver and bronze. On a day like today where we were not being competitive and only looking to finish, it was still nice to do well. We had 9 gold medal time finishers, 1 silver time and 5 bronze time finishers. We were all delighted to have finished the day. The pasta, coke and other goodies in the recovery tent went down a treat. Luckily for some of the lads they got to cycle another 20km back to get the cars. Snails pace would be how you would describe that last little bit of the trip.

In the cars back home most people conked it. It was late by the time we got off the mountain and we had had little to no sleep the night before. We all fell into a pizza induced coma at home and that was that – job done!! The next day we lounged about Annecy all day. It was a fine spot for a fine bunch of lads and ladies.




Congrats to all involved in the trip. It was a great success. Some people put in a lot more work than others to organise this so take a bow. Your efforts are very much appreciated.

Come join us on our next expedition – we don’t know when, who, why, what or where we are going next year but we encourage everyone reading this to consider training with us and tagging along the next time. If holidays are about creating memories then a cycling trip with the club should be your next port of call.




Nenagh Summer League returns this evening @ 7:00

The Nenagh Summer League returns this evening at 7:00 at Gooig. Spread the word.

We hope to organise the TIPPERARY CHAMPIONSHIPS once again this year on this route. We are looking at Thursday, July 27th as a possible date for that race. Take the opportunity today to race on the course that we will be using. You have 3 warm-up races to do before the real thing on July 27th. The Tipp Champs will be the last race of this year’s Summer League. The Tipp Champs race is open to everyone that normally supports the league even if you are not from the county.



Dromineer Series – Triathlon 5

Dry and overcast again for the last Dromineer series prior to the Sligo trip and some fast times for what were ideal racing conditions.


Name Swim T1 Bike T2 Run Overall
Shane Scully 00:09:19 00:00:49 00:28:34 00:00:24 00:18:02 00:57:08
Paul Scully 00:10:42 00:02:48 00:34:35 00:02:05 00:21:10 01:11:20
Eoin O’Donoghue 00:09:45 00:01:02 00:29:51 00:00:34 00:20:18 01:01:30
Brian McLoughlin 00:25:40 00:01:40 ####### 00:00:00 01:22:00 01:22:00
Mark Crawford 00:12:20 00:02:05 00:33:30 00:00:35 00:19:30 01:08:00
Clever Ryan 00:14:30 00:02:06 00:37:39 00:02:45 00:26:00 01:23:00
Colm Glynn 00:14:30 00:01:05 00:33:31 00:00:54 00:22:00 01:12:00
Ronan Walshe 00:11:48 00:01:32 00:35:52 00:01:03 00:24:15 01:14:30
Odie O’Driscoll 00:12:30 00:01:38 00:37:12 00:00:40 00:11:40 01:03:40
David Sheahan 00:07:08 00:00:47 00:32:15 00:00:40 00:17:10 00:58:00
Eddie Hynes 00:08:00 00:04:36 00:35:24 00:00:30 00:22:50 01:11:20
Charlotte Jones 00:14:00 00:26:00  
Eoin Woolley 00:28:00 00:01:45 X X 00:21:50  
Majella Moyles 00:15:57 00:02:59 X X 00:29:19  
Geraldine Kyne 00:13:12 00:05:44 x X 00:29:39  
Swim – Bike  
Eoin Buckley 00:30:00 00:01:50 00:32:00  
Brain Geraghty 00:12:47  

There will be no racing next Wednesday to allow the bodies to recover from the efforts at the weekend……but we will see about running 2 more legs in July to finish off the series for the current season…..watch this space!!!!!!



La Marmotte Report: Part 1

“Great week!” seems to be the consensus after the club’s big trip to France came to an end yesterday. 15 club members took on the epic cycling challenge that is La Marmotte. It has been many years since cyclists from Nenagh took part in this Alpine Challenge and it is pretty obvious that cycling standards have risen a lot in town since the last expedition. All 15 club members finished well within the time limit (with plenty achieving the gold standard time) and most looked like they could go for another lap. The consistent hard work put in by the club over the last few months and years has paid dividends. Everyone that crossed the finish line in Alpe D’Huez should be extremely proud of their efforts. This trip was a big success that will live long in the memory. After doing the men’s Rás twice, Rás na mBan, Junior Tour, Rás na nÓg, Mizen to Malin, and now France for the 2nd time, the question is – what the hell are we going to do next year?


Writing a report takes quite some time so we are going to break this one in two. On a trip like this, you learn a lot about yourself, your  club mates, the race, the area etc. This trip was no different. Here are some of the observations we made…..

Eating & Drinking to Excess: you would think that a cycling trip abroad would result in more calories being burnt than consumed; however you would be wrong. I don’t know which was the bigger achievement, Gary doing La Marmotte or Gary fitting this burger in his mouth!


Will Rymer got to put his homemaking skills to good use over the week in France. He will make a lovely house husband one day once he gives up that dentistry lark.


Who could have guessed that Pat would have such a fetish for eggs? “Would you like an egg?” was his holiday catch phrase. Apparently eggs go with everything now. He must have brought a hen over with him from home. Once Pat had mastered cooking eggs at altitude there was no stopping him. Unfortunately for us, the combination of eggs and Kenneth didn’t go down well and we were forced to listen to him tooting La Marseillaise all week. He has quite a tooting range in fairness.

When in France, do as the French do = eat smelly snails. I think this is what the waitress wanted us to do with these devices?


The main food of choice for La Marmotte (apart from eggs) was pizza. Believe it or not, Gary managed to finish off all those pizzas.


Flora & Fauna: Marmottes are apparently large squirrels. They are also the butt of many a joke, from marmotte wrestling to marmotte milking we ran the full gamut of marmotte jokes (you had to be there really).


Vultures were flying high over the Gallibier sensing some cyclists about to keel over. They were in a frenzy as Pat made his way up the hill. You could almost hear them hissing “that piece of meat should have gone with a 32!”. Gary got attacked by a swallow / sparrow but as nobody saw it, it didn’t happen. Strangely, we happened to come across two little Tasmanian Devils as well; thankfully Mike put them back in their pen before someone lost a leg. Shane and Gary managed to scare each other into turning around early during a forest run, they speculated that there were probably boars, wolves and black bears all around them and it was time to leave. Each morning we woke to the sound of bells on cows and goats in the fields behind us. Must be fair annoying having a bell attached to you 24/7. I would imagine it would be hard to make cow friends with that thing clanging around all day and quite a bit of bullying (pardon the pun) goes on. We also came across an elephant taking a leak.


Passport Photos: if you ever want to see the benefits of cycling check out everyone’s passport photos on away trips. Will Killackey was practically accused of trying to impersonate someone else by passport control. Nobody would have guessed that Lego Head below would have turned out to be one of Ireland’s best sportive riders!!


Descending: as you might imagine, the Alps are quite different to the Arra Mountains. Nevertheless, the Portroe posse had a clear natural advantage in the high mountains. Hours of descending Port Hill without brakes, trying to squeeze around Win Macs corner were ideal prep for descending the Gallibier.

Spectacular Views: Anthony got a little bit more than he bargained for when he asked a passerby to try and get a nice scenic photo of him on the summit of the Gallibier. The ultimate photobomb!


Make the winning move count! we had a classic example of ‘how to do’ and ‘how not to do’ a winning move. First up the winning move – John Gleeson and Will Rymer were locked in a titanic struggle for dominance throughout this race. Things were all together at the top of the Gallibier but nice guy Will waited for John at the bottom of the descent. Fast forward to the final climb of Alpe D’Huez. Will was feeling the heat and half way up the climb John seized the day by leaving Will in his dust. There is no room for nice guys in the Alps. John later commented that they were in the Dead Zone so he had to cut the cord.

Now the ‘How not to…..’. Coming into the final ascent of Alpe D’Huez, Jurgen had fallen a little bit behind the lead Nenagh CC group of 5 riders. The ‘race’ looked over for him; that was until he saw the group pulled in at the final food stop at the foot of the climb. As quiet as a marmotte, he changed direction and went straight for the climb looking to seize the day just like John did. Unfortunately for Jurgen, he is not quite as sneaky as John; plus marmottes are not actually all that quiet so he was spotted making a beeline for the final climb. The sirens went off and the chase began.

will john

Formula 1 Pit stop strategies: Donnchadh had the ride of the day mainly due to his no stop pit-stop strategy which he slyly kept to himself. While everyone else was sunning themselves on the grass eating jellies, ham and cheese, Donnchadh was eating up the road. 3/4s way through the Gran Fondo he was still well out in front.


There is always one: when out for a club meal, there is always one club member that makes things awkward. Jurgen takes the gold medal this time but had Donnchadh for a rival throughout. When 14 club members say they are going straight to the main course try not to be the one that says “actually, I think I will have a starter……” cue groans from all. Donnchadh needs to learn the French word for plain – as in ‘plain burger’. He can’t just scrape out the things he doesn’t want like the rest of us, oh no, he needs to communicate that if some unwanted item appears on his plate there will be blood. It took him 20 minutes to order this cone, I am only surprised it wasn’t vanilla flavour.

ice cream

Lives: don’t play card games with the Kennedys. In fairness, Matty did warn us, but we ploughed on ahead anyway. We learned that Claire never has a clue what is going on, Will is too scared of making mistakes, John is a cute hoor and Plumber is immune from losing lives and is prepared to wage jihad on anyone that doesn’t adhere to his rules.


Chunk Going Under the Knife: there has been an ongoing transformation with one of our club members over the last few months. Le Chunk, has been transforming from a water based / jelly fish / whale like creature to upright land mammal with a backbone. Unfortunately for him, the transformation was not complete and if he was to be able to climb the toughest climbs of the Tour de France he would need gastric band surgery. The surgery went well and we are delighted to report that Chunk beat Kenneth up the final climb of Alpe D’Huez. Kenneth immediately retired from the sport in disgrace.

Scumbags no matter where you go: scumbaggery seems to be a universal feature. No matter where you go you will always find local scumbags looking to upset things; it doesn’t matter how peaceful and tranquil the area is. The little town where we parked up for La Marmotte seemed idyllic but on our return to our car after the event we found the driver side window smashed in and 7 gear bags stolen from the boot.  Thankfully, nothing too valuable was stolen.

Not Nice Guy Matty: when nice guys snap it ain’t pretty. On the plus side, getting left behind after a descent forced Matty to htfu. Cruel to be kind.


Bare Chest Cycling: you can only get away with this out foreign. Not a pretty sight.

bare chests

Finishing medals make nice coasters


Tell us more about that time you did the Rás Kenneth….


Full Marmotte report will be published tomorrow……….



Sligo Hazelwood Triathlon – Race briefing

Hazelwood Triathlon (2)

This weekend the club is up in Sligo for the annual triathlon trip for the Hazelwood Olympic distance triathlon. The race briefing is linked below with this post and should be read by all attending and taking part.

Accommodation has been booked at the Harbour House Hostel for 6 on Friday night and 20 for Saturday night. Address: Finisklin Rd, Cartron, Sligo. Phone: (071) 917 1547.

Arrangements regarding travel will be made on the Viber group later in the week so keep an eye out!!!






Spring Training – Week 13

Weekly Update

This week sees the last of the current training cycle and is capped off by the club trip to Sligo for the Hazelwood Olympic distance event…..so in the run up to this we hope to see as many of the participants getting the last sessions under their collective belts!! From next week there will be a number of changes to the training schedule for the remainder of the race season until the end of season events.

Club Group Triathlon – Hazelwood Sligo

This weekend the club are on the annual club event and this year it is in Sligo. As mentioned last week it is your own responsibility to have your licence sorted for this event….as ever no licence … no race! There will be updates on the travel plans etc. later in the week.


Dromineer Series

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

Dromineer series dates_2017

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

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


Weekly training

The last week of the Spring training schedule so try to make these last sessions if you can. The last session on the track will be a memorable one so anyone who has yet to face the pyramid should make Monday at the CBS a priority!!!!

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a long distance set while Thursday is a triathlon specific training set.

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



  Tuesday 4th July  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 2 x 400m f/c  
  2 x 200m f/c                            x 2              (2400m)  
  4 x 25m f/c sprint                                      (100m)  
Cool-down 200m f/c easy 200m
TOTAL 3450m


  Thursday 6th July  
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
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: This week we finish the track sessions with a repeat of the pyramid set……not to be missed!!!!!

  Monday 3rd July  
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)  
Cool-down 800m easy 800m
TOTAL 12200m

The full weekly schedule:

Day Morning Evening
 Monday Run Session: 6:30pm

Nenagh CBS Track

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm


Wednesday Dromineer series: 7pm

Dromineer Front pier

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm


Saturday Saturday cycle 9.00am


Sunday  Sunday Swim: 6pm

Youghalarra pier


 Have a good week out there!


Dromineer Series – Triathlon 4

Dry and overcast for the latest round of the Dromineer series. The run in to Sligo is on and with this one out of the way there is now only 1 more in the series to contend with as final preparation for the Olympic distance event at the start of July.



Name Swim T1 Bike T2 Run Overall
750m – 19k – 5k  
Ronan Walshe 00:12:15 00:01:15 00:37:50 00:01:00 00:26:00 01:18:20
Eoin O’Donoghue 00:10:20 00:00:40 00:30:00 00:00:30 00:21:30 01:03:00
Ger Carey 00:15:20 00:03:10 00:40:50 00:00:20 00:32:00 01:31:40
Odie O’Driscoll 00:13:00 00:01:40 00:37:35 00:00:45 00:15:45 01:08:45
Clever Ryan 00:14:20 00:02:50 00:38:00 00:01:10 00:29:40 01:26:00
Geraldine Kyne 00:14:10 00:01:40 00:37:25 00:01:00 00:30:00 01:24:15
Eoin Buckley 00:13:55 00:01:50 00:34:05  
Eoin Woolley 00:26:17 00:02:00 01:06:46 00:02:15 00:51:34 02:29:53
Shane Scully 00:00:00 00:00:00 00:00:00 00:00:00 00:00:00 00:00:00
Eddie O’Meara 00:08:10 00:01:00 00:33:50 00:00:40 00:23:30 01:07:10
Eddie Hynes 00:08:10 00:00:35 00:41:45 00:00:30 00:22:55 01:13:55
David Sheahan 00:07:20 00:00:50 00:32:50 00:00:45 00:20:25 01:02:10
Barry Creamer 00:08:20 00:00:20 00:34:30 00:00:30 00:25:30 01:09:10
Bike – Run  
Barry Meehan x x 00:34:45 00:01:00 00:33:05 01:20:50
750m Swim  
Brian Geraghty 00:13:45  

The second of the Junior events also was on at the same time and this time it was the full triathlon in wetsuits and transitions!!!! The lads were so fast on the run that they dropped the mentors…..so more training will be needed on their side of things!!!!!


Thanks to all who turned up and we will do it all again next week as part of the final run up to Sligo.


Challenge Venice – The Ramon Report!

We guarantee that you will not get a better read anywhere today than this intriguing insight into the travails of the latest club IronMan Ramon……..!!!!

*Challenge Venice – Race report and a few bits more*

About 5 years ago my wife gave me the book ‘Born to Run’ which someone had recommended to her as a good and inspirational read. On finishing the last chapter of the book I decided to quit cigarettes and to try to lose weight. A friend of mine then suggested to mix some swimming and cycling with the running to make it a bit easier for the legs so I started to go to the pool in Nenagh. After couple of weeks, I met Keith and Mike and both encouraged me to swim with the Tri club.  Then I started a completely new chapter and had no idea where it was going to take me.

I joined the Nenagh Tri Club….. first a try a try, then a Sprint followed by an Olympic….until I hit ‘The Hell of the West’ – feck I was hooked on this stuff.  The years passed by and I was off cigarettes and I had lost 25kg. I had already  a couple of HIM under the belt, and I had seen other people doing Ironman races, I swam with them, I have ridden with them but despite finding it inspirational I never had the balls to make the decision to do one.  I thought it involved too much time and dedication, but after I finished The Lost Sheep 2016, I thought it was the time.

I talked with the boss at home and I got permission to proceed, the only condition was to do it as early as possible so I’d not spend all summer training. After few considerations Challenge Venice was the race, it was flat, first weekend in June (then it was move to the second weekend), max temperature 26C and the most attractive feature, you had to swim from the island Venice to mainland Italy!!!

I started in October/November to train after the September break, I had a nice base so it was just an easy enough Base training, months went by and except for a couple of horrendous 4-4.5hrs turbo all went ok, spring sprung and with few battery powered lights, early morning rides were a nice experience and I was able to log 4-5hrs ride followed by a run and I was done by mid-day. So far everyone was happy.  April and May were the hardest two months where 16-18hrs per week started to take their toll, but as the days were getting longer I was able to be up by 4:30 am and fit all within the family routine, including very early swims in the lake which I really love.

Except few loops around the lake, all long rides were mainly on the Dublin road chatting with Anthony Sherlock on the bike and getting priceless advice from an experienced IM.  All was going perfect until the weekend of the metric Ironman (2/3 of each discipline on the same day), the day after the metric just 3 weeks to go and I got a chest infection… panic…..run into the doctor and after I cried for a miracle super drug, the doc prescribed me just strong antibiotics and resting, he promised me I’ll be fine. As a good triathlete your brain says: ‘go and train, go and train’ but for once I didn’t.  After one week of doing nothing I was back training, very light stuff but I was tapering anyway so I thought I could make it. The week of the race arrived and I was very anxious up to the point I went to the doc again to confirm I could race, as I still had some pressure on my check and some cough.

*The Trip*

I arrived in Venice on the Thursday prior the race, it was warm but pleasant, the race was on Sunday so I could acclimatise and get around for a spin, by then I knew it will be very hot on the day with the forecast pointing 29-30 degrees. I was staying on a AirBnB house with an Italian couple in Mestre, 10mins from Venice and 15mins by tram from the transition area, both guys were fantastic with me and showed me around Venice and give me a lift to the race brief on Saturday morning. In the brief I meet Ian and Darragh Moore from the Limerick Triathlon club, we hadn’t met before but we had exchanged a few emails. They were as cool as a cucumber, they already had done Challenge Galway so they knew what to expect.  After a few words of advice we agreed to meet in transition later on.  Somehow my chest
was fine, no coughing, no pressure, all gone… that was fantastic, my mood changed drastically, it was obvious my head had been playing games.

I decided to ride to transition with all the gear, all my coloured bags were super organised, I got everything in order except the bike food pouch which I forgot at home but I was riding with cycling gear so I didn’t care, all the food would go on the back of my jersey.  It was just 6km from home so I could do it early and have an easy evening. When I arrived in transition it was hot, no trees, no wind but I didn’t care as I was in race mood.  I dismounted so they could check the bike and they asked me to fasten my helmet better.  At that point (don’t ask me how) I dropped the bike and the chainring teeth got stuck into my shin, it felt like a stab and whatever it cut it pierced some nerve or something but I couldn’t move
my toes!!!!!  Feck, feck, feck panic again, now what do I do?… I left transition limping and very worried.  Ian and Darragh tried to cheer me up saying, that will be the least of your worries, everything thing will hurt tomorrow, so you will have forgotten about it by the time you reach the finishing line. With the hope that that was true and that my head was playing games I went to bed at 10pm.

The alarm was set for 3:30am but I was awake at 2:30am, the taxi was punctual at 4:00am and left me in transition with plenty of time to get the water bottles for the bike and a quick check to the right foot. It was tender but I managed a couple of runs without a major discomfort, the adrenaline was pumping.

*The Race*

A bus picked us up at 5am and brought us from transition to Venice where we walked for 10-15mins through deserted (except few drunken guys) streets/canals to the start line.  It was a surreally beautiful and amazing place, even better that I had imagined.  Quick change to the wetsuit, the water was at 22C and calm, I was on the first wave and hoping to do somewhere around 65min and with a bit of luck I might hit the 60mins. It was a straight line for 3.8 km and we had to follow the poles stuck in the
middle of the lagoon……. and…….. the party started. I got the right pace quick enough, a few elbows and kicks but nothing compared to HOTW.  The first 5 mins passed and  I was in a group of five or six guys and the pace was according to plan. I decided to keep going and then re-adjust if necessary after 20-30mins.  The water wasn’t the most appealing crystal clear water but not as bad as it looked. I kept thinking of my friend Fabio and laughing at his advice (under no circumstances drink that water and if
you find a dead body, just keep swimming) so far everything was going well.


After 15min or so suddenly I felt I big whack in my face, when I looked up…there it was, one of the post I was supposed to follow, not to fecking hit it!!!.  I could see a bunch of mussels attached to the post, probably they were as shocked as I was , then I felt a big ooze on my left eyebrow, I could see the blood covering the left eye,  shite!!!  Yes, that was the first thing I thought, the same thought that the kayaker beside me probably had too, he didn’t want to let me go once he saw the blood. I swore by the life of Jesus, Joseph and Mary and the donkey, that it was nothing, I was fine… please let me go!!!! and when he started to doubt me I took off.  The rest of the swim was a mix of feelings, trying to concentrate on the race, bad humour and hating whoever put the pole in the middle of the lagoon.  I tried to get a proper pace without using much energy and dealing with an oozing cut and Fabio saying: “ Don’t drink that water!!!.” (he never mentioned the f**** mussels tho). The last 500m were hard as the current was pulling-in us back, the water turned out dark and with a pretty disgusting taste. On my arrival to T1 the
doctor looked at me and he would not let me go until the blood stopped. After a good while the blood eased and with a big patch in the forehead eventually I took off on my bike……

The bike started well, I was relieved that I was allowed to keep going. The temperature was very pleasant early 20’s, really nice roads, small bit of head wind but I was actually doing faster speed that my target and the HR was in the right place.  Maeve Ryan had replaced Fabio and she kept coming into my head saying: Ramon drink, drink, drink!!!- that was the best advice,. The bike route was 30km out, 3 loops of 40km and then 30km back. The first loop went well, beautiful countryside with a mix of vineyards, old monasteries, farms, corn fields, zigzagging roads following rivers, idyllic and small villages with lots of supporters shouting (C’mon PopEye -I was wearing my PopEye jersey). The heat started to rise but I was enjoying the race, the nutrition was in order and the only thing that came to my mind every so often was Maeve—- drink, drink drink!!!

At the beginning of the last lap, Ian Moore passed me, he got two punctures early in the race and he had to wait for the mechanic (that’s bad luck I thought).  We had a small talk for a couple of mins and we agreed to meet in the marathon loops.  Soon I arrived to the first aid station of the last loop, a bit of refreshment and when I was just leaving… bang…. on the ground…. what was that!!!! I tried to stand up but my right leg shin was missing a good patch of skin and my feet and lower leg which I was almost
forgot about it it was numb. the left side was sore, but no major cuts.  I was about to go but some official had different idea, asked me to seat down and then a paramedic checked I was ok, mainly because I already had hit my head and it was very hot. After a few mins I assured them I was fine so I went.  At that stage my right leg hurt, my feet were very swollen due the heat and my positivity was gone, I touched bottom, the worst 20km I’ve ever done on a bike, despite that it was flat as a cake, I had no energy, it was too hot, the doubts started to kick, all the bad luck I had escaped in the year, everything had to happened to me on the race.

After one bend, there it was, a young italian boy, probably 10 years old, he had been all morning with some music and his Italian flag cheering everyone and he said to me:  ‘Forza barccio di ferro’ (Go on PopEye) and for some reason, that kid brought me back. I thought in all the hours out my house, the effort my wife and my kids they have done for me, the hours on the turbo, the wind, the rain, the long runs, Anthony saying: you’ll be fine you have done the work, the 4.30 am rides, the times Kenneth and Mike had to push me on the bike cos I was too slow, the times my legs were hurting and the lads were waiting for me on top of the hill.  I remembered the time I bonked with Majella and Geraldine and they looked after me, when I swore to Geraldine that I would never to do a HIM again and also I thought of how other people were seated on the side of the road, broken, due the heat and of the the guys who could not finish due nutrition problems, or others with punctures or those that fainted on the runs…. so feck this shite, man, either you hit me with a meteorite or I’m getting that medal to take home to my kids…. so somehow I got through the last 30km back at 30C+ and I made it back to T2 in 7+ hours.

And the doctor saw me… again!!!….he probably thought, this Spaniard is going to died here. He checked that I was ok, that I knew who I was and that I was as insane as the other 450 insane people and wanted to be doing a marathon in the heat – yes I do – smile, smile.  He got me some antiseptic for the cuts in the eye and in the legs, I added some paracetamol, my shiny yellow runners and I was ready to start my first ever marathon. It was around 14:00 pm and full heat 30C-32C.  I knew a marathon on an Ironman always start ugly so I started very easy as planned so I could control the HR which with no effort it was reaching 85-87% max . I was slower than I wanted but  I had no choice if I wanted to finish. The first two laps (of  total of 5 in a huge park) passed by slowly but very content, the heat was sucking the energy but the legs were not too bad. The third lap was tough.  I thought of Martin Farrell and the heat on his IM,
Ger Kirby’s run in Barcelona, I saw some runners had fainted and others lying on the benches in the hope that they’d recover.  I started to pass few walkers bit by bit, it was very encouraging, considering I had probably finished in the last 10 out of the bike.  I got the pink elastic band on my forearm, so far all was going well, nutrition worked well, but I was tired of eating so I kept my eating just to fruit, the odd gel and water/coke/redbull. I knew it was a matter of time, so with some walking during water stations (drink, drink, drink!!!) I keep ticking the miles. Darragh Moore, was on the finishing line on every lap (he just did the swim on a relay team) shouting: G’won Ramon, almost there!!!, it was great to have someone shouting for you.

The last lap was probably the most challenging physically, everything hurt, but interestingly it was the easiest, the heat was easing, I kept passing people and every time I passed a timing mat I could feel my kids screaming in front of the PC…. and eventually there it was a big clock saying: 14:37:57……..Ramon Rodriguez you are a finisher!!!!

Ian, Darragh, Ludo and Cinzia (the two italians from the AirBnB) were waiting for me – thank you guys you rock. Almost 2hrs after my estimated time, it was all over….that was it, I survived.


*The day after*

The following morning I woke up thinking….no training today, or tomorrow, actually none for the whole week. After a quick check I was a bit stiff, but nothing more than the usual, the few cuts and bruises were probably the worst of it.   It was time to enjoy Venice, so the following two days I spent seated in a vaporetto enjoying the incredible views of the city and stuffing myself with fantastic Italian food, wine and of course lots of gelato.


I’m still coming into terms with my achievement, I think I’m taller than before and probably  my hair has grown back too because of it but there is still something inside of me which thinks I should have done better. I didn’t intend to challenge ’The King Butler’ IM time, neither I was thinking to hold the record for the slowest IM time in the club either, but I’m aware it was the most accident prone race I had in the last 5 years.  I always try to learn and hoping I would do better next time.  The best lesson I learnt was to never fight with italian mussels they are tough to crack ….and of course don’t forget to drink drink, drink 😉

Definitely, I’d not have got as far without the support of my family, my friends, my neighbours, who all think I’m nuts but kept cheering me, the people who text me, the ones who gave me advice, the ones that called me (even during the race) to wish me the best, the ones that congratulated me, the ones that helped me on the bike, the ones that once lead me on a windy day, or the ones that let me drag on the pool, and of course to those who help me to push myself harder.

To all of you, thank you!!