Jun
12
2017

Spring Training – Week 10

Weekly Update

1 event down….1 to go….Saturday saw a clearing of the weather for the second running of the “try a tri” and 200 locals took to the roads for what was a successful and well received event by all those taking part. Again, the committee would like to thank all of those who came down on the day to help out and support the atheletes. We also wish to thank the Lions club for the hard work and enthusiasm shown over the past number of months to make this event possible. Well done one and all!

This week the club is in the final preparations for the Lough Derg Sprint so we hope that the weather can hold for us out on the lake this coming Saturday!

 

Race reports

 

 Moyne Mini Marathon

You can run, but you cannot hide….on Bank Holiday Monday three of our club members headed to Moyne to take part in its local Mini Marathon. Eddie Hynes was first across the finish line for the club, completing the 10km race in a super time of 44:00. Next across was Shane Connolly in a great time of 46:19, followed by Margaret Hogan in 51:34. Margaret is putting in consistent hours of training for her upcoming half ironman.

Tri an Mhi – Olympic Distance

Eoin O’Donoghue was our solo club representative who took on the Olympic distance triathlon in Co. Westmeath yesterday. The bike section consisted of 2 laps of an undulating course, a total distance of 40km. The 10km run was an out and back lumpy route.

City of Derry – National Sprint Championships

Our super triathlete Darren Dunne took on this race up north. This race consisted of a one way river swim, with the tide…a PB swim. The cycle consisted of two laps of a 10km course, and the 5km run was an out with a turnaround point. Darren completed the race in a fantastic time of 59:59, coming in 5th overall.

Ballinree 5k

A number of club members made the short trip out the road for the annual Ballinree 5k event. The course is a challenging 5k with a couple of tricky hills and also a stiff breeze in the final parts but some great times were put in nonetheless!

 

 

Lough Derg Sprint / Try a tri 2017

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The week has finally come for our second TI event and we hope that if you are free you come down to Dromineer this Saturday for the latest installment of our open water event.

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.

Entries will remain open for the next couple of days so there is still time if you want to register!!!

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

Lough Derg Sprint

Again we are taking names for Marshals and to those who have volunteered already we appreciate your continued support. For anyone else who is available that morning and not taking part (we are still a few marshals short) then if you can let a committee member know on the Viber group that would be great!

Dromineer Series

The Dromineer series continues this week and with the second of our triathlons…an ideal warm-up to the Lough Derg sprint on Saturday!

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

Club Group Triathlon – Hazelwood Sligo

The committee are still collecting money for 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!

 

Weekly training

The main sessions to try and make during the week is our Wednesday evening Dromineer series sessions. The Tuesday cycle is going ahead but the start point has yet to be confirmed…..we will let you know via the triathlon group on Viber.

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

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

  Tuesday 13th June  
   
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)  
   
  4 x 100m f/c on 1:20  
  3 x 50m f/c on 40s  
  1min rec                                    x 3            (1650m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2150m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3100m
  Thursday 15th June  
   
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: There are now only 4 track sessions left in this years training schedule before we mix it up a little with some race and hill runs……this week is a middle distance set as we work our way to the conclusion on the track with the repeat of the infamous pyramid set!!!!

  Monday 12th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec        (2nd up-hill)  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec            (2nd up-hill)  
  2 x 400m / 60 sec rec                   x 2       (4800m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

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

Leisure Centre / Stereame

Wednesday Dromineer series: 7pm

Dromineer Front pier

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday
Saturday Lough Derg Sprint 9.30am: Dromineer
Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

 

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