Apr
8
2017

Spring Training 1 – Club Week

Weekly Update

Club week_2017

The start of the club and triathlon season gets real this week with the first Spring training week – Club week with the finale of the North Tipp Sprint on Saturday…..and it has not been without incident already as anyone who has seen the hotel over the previous week can see!!!

Such events are only a success if they are supported by the members of the club so with this in mind we hope that you can attend as many of the events as possible.

All events are also open to non-members and “try a tri” competitors so if you know of anyone who would like to try any of the sessions out then bring them along!!!!

Tri Laois 2017

On the racing scene the TI calendar started with a bang with Tri Laois and the club was represented by the return of the Scullys to the racing scene….and that also came with a bang with Shane coming out victorious in the main event with Gary close behind in 3rd…..well done lads and surely an opening statement of things to come!!

 

North Tipp Sprint 2017

North Tipp poster_2017We are almost at that collective panic of the year and thanks to everyone who has offered to help out with the various bits and pieces that need to be undertaken on the day. If anyone who has volunteered to help out on the day has not given a T-shirt size then let Paul know so he can add you to the list…..you might as well get something more than club pride out of it!!

As ever we can never have enough people helping out on the day so if you are free and can lend a hand then let a member of the committee know or send a message on the Viber group!

We will post a marshal list later in the week so that ye have an idea where ye will be posted prior to Saturday, and if you have a hi-vis vest then bring that too!!!

Club Week

The layout was posted for this last week but here is just some further information on the sessions planned. Please make every effort to attend as many sessions as you can!!

Next week is the lead-up to the North Tipp sprint and as ever we have our club week which sees the introduction of our Spring training schedule. We will have a separate post on this later in the week giving the details so keep an eye out!!

Monday 10th

runner

Kicking off the week we have are back on the track with an introduction to track interval running….as ever all you need is a watch and some willpower……runners optional!!!!

We will be running sessions for about 12 weeks up until the club trip to Sligo and after that we will mix it up!!

It will be the usual initial track session of 400m repeats to get us into the swing of things and there is a shorter Novice version!

Session starts at 6.30pm in Nenagh CBS.

  Monday 10th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  8 x 400m (20min interval)  
  1min recovery between each               (3200m)  
   
Novice 6 x 400m (20min interval)  
  1min recovery between each                 (2400m)  
  4000m
   
Cool-down 800m easy 800m
   
TOTAL 7800m

 

Tuesday 11th

TT_2017

Next up we have the return of the time trial series and this takes place from the Leisure Centre at 6.30pm. This will follow the North Tipp Sprint route and has 3 turn off options 10k / 20k / 36k so has something to offer all level of fitness. The 10k route is the one being used for the upcoming “Try a tri” event in June and so is open to all who wish to get a chance to practice the cycle leg. Cost of entry is free.

The TT series will run over 4 weeks so why not come out and see how much you can improve by over the course of the month!!!! Cost of entry is free.

Slide4

10k / 20k

35k

36k

Wednesday 12th

Run_series_2017

Wednesday sees the return of the Run-series. This will take place at 7pm from Nenagh College and will have the usual 5k route around the by-pass and also a 3k route and so is ideal for any “Tri a try” competitors. This run series will run for 4 weeks in total and has the usual €2 entry and with all money taken in given out on the night to the various winners!!!!

This is the ideal starting point for anyone wishing to enter the world of triathlon so if you know anyone who wants to give it a go well get them up to this run on Wednesday!

Slide1

5k

Slide2

3k

Thursday 13th

summer-league-poster

The usual cycling Summer league will take place on the old Limerick road with the usual groups. Ideal short but high intensity session for those undertaking the North Tipp sprint at the weekend. Cost of entry is €5.

Weekly training

The usual swim sessions will continue and we will have 2 more morning Masters sessions in the build-up to the gala coming up in Tralee, and after that it will triathlon specific sets all the way for the rest of the Spring schedule!!

Swimming sessions: 2 morning sessions this week.  Tuesday morning is a Masters set while Thursday is a 750m continuous swim in preparation for the North Tipp Sprint.

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

 

  Thursday 13th April
 
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  750m f/c breathe on 4th                         (750m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                    (350m) 1600m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2550m

 

Running session: 2 sessions this week. Monday evening 400m repeat session and Summer Run series on Wednesday evening.


The full weekly schedule:

Day Morning Evening
 Monday Monday run: 6:30pm

Nenagh CBS

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time-trial: 6:30pm

Nenagh Leisure Centre

Wednesday Run series: 7:00pm

Nenagh College

Wed swim: 8:00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Summer League: 7pm

Gooig

Friday Fri swim: 6:30am

Leisure Centre

Saturday North Tipp Sprint: 9am

Nenagh Leisure Centre

Sunday  Sunday cycle: TBC 

 


 Have a good week out there!

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