Jun
18
2017

Spring Training – Week 11

Weekly Update

That is it for another year…..the main club races are now over for another year and what a great weekend to have for the Lough Derg Sprint. Again the committee would like to thank all members of the club who helped with the running of the event and all reports have been very positive!

The usual training sessions will continue for the next few weeks as the club prepares for the Hell of the West and the club race weekend in Sligo, which now is only 3 weeks away!!!

 

Race Reports

IronMan Venice

Huge congratulations to club member Ramon Rodriquez who completed the Venice Ironman Challenge, last Sunday. He has become the club’s thirteenth member to complete the most challenging of triathlons, the Ironman. Word has reached club headquarters that he will be sending on a race report, along with a few photos during the coming week. Until then…..

 

Lough Derg Sprint 2017

Well done to all members of the club who took part in our second race of the season in Dromineer. The lake was calm and there was little breeze but high temperatures made the final run a bit of a challenge. Our own Darren Dunne won the race covering the course in just under an hour, while Geraldine Kyne won the age-group category and our relay team took the glory in the relay event. Well done all!

With the Lough Derg Sprint & Try a Tri, dominating the weekends racing within the club, it proved a quiet weekend for club members racing elsewhere. However next weekend we will see a good number of our triathletes taking on Hell of the West.

Dromineer Series

The Dromineer series continues this week and with the third of our triathlons…so the last chance for a bit of conditioning for those heading to Kilkee at the weekend!

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

Only 3 weeks away so we will be getting final numbers for the individual and relay teams together.

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. We only have 3 more track sessions on Monday in Nenagh CBS so try and make them if you are free. The Tuesday cycle again will be combined from Stereame at 6.30pm on Tuesday.

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

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

 

  Tuesday 20th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  4 x 200m f/c power           x 2                  (2000m)  
   
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m


 

  Thursday 22nd June  
   
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)  
   
  1500m f/c breathe on 4th                         (1500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

Running session: This week we return to the 400m repeat session as we build back up to the last week and the return of they pyramid set!

  Monday 19th June  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (30min interval)  
  1min recovery between each               (4800m)  
   
Novice 10 x 400m (30min interval)  
  1min recovery between each                 (4000m)  
  5600m
   
Cool-down 800m easy 800m
   
TOTAL 9400m

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

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 Saturday cycle 9.00am

 

Sunday  Sunday Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

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