Jan
14
2018

Spring Training – Week 1

We are back (officially!)……..

The Winter break is officially over and given the longer break than previous years there can be no complaints about tiredness and everyone should be rearing to go once again!!! There are 12 weeks in this training block which will lead us up to the start of April and club week, with our own North Tipp Sprint the end point for this block. The training schedule will largely resemble the Winter training block but we will be throwing in the usual mix of training weekends and some club targeted events.

As ever the success of club training sessions depends on the support of club members so please where possible if you are free to train consider the option offered by the club first. The club endeavor to keep a social element to all sessions and for this we need the individual members to show up and help create this…..this is your club so the sessions are only of use if the members turn up, so we hope to see you all back at it over the coming weeks!

As ever the club are always on the lookout for new members to take up the sport. The club offers a number of events over the course of the season for all levels of abilities and we see it as a task of all club members to help promote the sessions / events, and to aid in increasing club participation and membership. So if you know anyone who would be interested in joining the club or taking part in any of the disciplines well get them out!!!!

Club Membership

We would have hoped at this point that we could have taken this part of the report down but as always the process of bleeding blood from stones is a long one ……we ask our members to join the club for the coming year. Membership forms for Seniors and Juniors are available on the website under the “About us” tag at the top of this page or alternatively can be collected at the reception area in the Leisure Centre. Committee members will be at all sessions so you can hand in your form at any session.

We have included bank details for membership and this has been posted on the “About us” page on the website for anyone who wishes to pay by bank transfer, just remember to include details of who you are and send an application form (can be sent in electronically to the club email at nenaghtriathlonclub@gmail.com).

Also, a reminder that TI licences are now out of date so for all members this means going on to the TI site and updating your triathlon or combined triathlon/swimming licences for the year.

Club Calendar 2018

The club committee are in the process of finalising dates for the club events and races that the club will look to target over the course of the year. A couple of dates are already known and are shown below but keep an eye on this space as we will have the calendar up this week. As ever, we urge all members when choosing the events they want to take part in for the coming year to please first consider those on the club calendar so that we can have as many members as possible in attendance and add to the social aspect.

  • Saturday 14th April: North Tipp Sprint
  • Saturday 9th June: Try a tri / Try a sprint
  • Saturday 16th June: Lough Derg sprint / Try a tri
  • Saturday 14th July: Galway triathlon – Club event

 Spring Training Schedule

So again we will recap the sessions that we have on offer over the next 12 weeks. We will give further details on the club training days and specialist coaching sessions when the club calendar is finalised.

Swimming

Tuesday:           6:30 – 7:30am        Nenagh Leisure Centre

Wednesday:     8:00 – 9:00 pm        Nenagh Leisure Centre (Masters)

Thursday:           6:30 – 7:30am        Nenagh Leisure Centre

Friday:               6:30 – 7:30am        Nenagh Leisure Centre (Masters)

For many in the club the swimming has already started as the Masters are eager and already back.  The usual 4 sessions on the pool will be on offer. The Tuesday swim session will focus on shorter distance intervals every second week now with more focus on the triathlon specific work in the mornings overall. The 2 joint sessions with the Masters will again be a coached session and you can pay for each session in a lump sum covering you for the year with the reduction making it around €5 per session or alternatively you can attend on a pay-as-you-go basis with each session costing €7.

Cycling

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

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

The spinning / turbo sessions will return due to popular demand for 12 further weeks from this Tuesday. The sessions will vary, working on power; long interval work and timed cycles and as always will be followed by a run, working up to 5k again. There will be the usual 15 spinning bikes on offer so for anyone who does not want the hassle of setting up a turbo then these can be used. The cost of this session will be €10 per person for 4 weeks and will be offered on a first come first served basis. Spare spinners will be offered on a pay-as-you go rate of €3 per session.

To promote the use of turbo trainers for this session there will be no charge for anyone using a turbo. For anyone bringing a turbo you will have to also bring a mat in order to protect the floor.

On Sunday mornings we will return to our  open road cycle. We will have the 1 group on the road for this due to lack of numbers for the second group. Group 1 will again be doing around 40k and the pace will be set at around 28k and kept within a group. For those who wish to do a few miles more we will look to organise an earlier meet up time before heading with the main group at 10am.

Running

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

The regular Thursday night runs will recommence from Nenagh College and will have the usual main and shortened novice group sessions on offer.

For those interested in doing a few extra miles in this session there is a longer warm up that starts at 6.40pm at Nenagh College. 

Strength and Conditioning

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

The regular circuit sessions with Bertie Sherlock are back running on Monday evenings for those interested. The club will be offering no alternative S+C sessions.

Spring Duathlons

We will be hoping to run a number of duathlons during the block and are looking at doing this by attending a number of the local duathlons that are on over the 12 weeks. More on this once the calendar is finalised.

 

 

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a return to the Masters short distance sprint set while Thursday will be a continuous distance swim to get us back into the swing of things!!!

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

 

  Thursday 18th January  
   
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 sessions: The Thursday run is a return to the 600m repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

 

  Thursday 18th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  8 x 600m (25min interval)  
  1min recovery between each               (4800m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each    (3200m)  
  5200m
   
Cool-down 800m easy 800m
   
TOTAL 9000m

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle with the final distance being around 25-30 miles.

 

The full weekly schedule:

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

McDonagh Park

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Spinning- TT / Run: 7pm

Leisure Centre

Wednesday Tri / Masters Swim: 9pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

 Run Session: 7pm

Nenagh College

Novice session included

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday   Group Cycle: 10am 

Leisure Centre

 


 Have a good week out there!

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