Apr
1
2018

Spring Training – Week 12

The end of block…..

So we enter the final week of this training block and from next week on there will be a number of changes to the training regime…starting with club week. We also have the North Tipp Sprint now less than 2 weeks away so it must mean that the triathlon season is about to get up and running! The weather this week was a bit more forgiving so we were able to run all sessions and now with only 1 week until club week it is last chance saloon for getting a bit of extra training in!!!

So how did this week of the  Spring training block fare out?? Well….

On the swimming side this week saw the end of the short Masters specific training sessions and we hope that the shorter pace sessions gave everyone the chance to sharpen up their race start technique and overall power. From this week on it will be all triathlon focused sets and in May we will look to combine this with some open water stuff so keep up the good work!

All of the usual bike sessions went ahead this week, which has been a rarity given the recent weather! On Tuesday the Spinner / Turbo / Run session, we did the last of the pyramid sets and this was followed by what was hoped to be a 8k run but somehow only managed to be 7k!!! This week is the last spinning / turbo session for the year so if you want to get one more interval workout done before we hit the open roads then come down on Tuesday. On Sunday  the group completed a new route which included a number of drags and climbs but given the cold but dry weather conditions was no bad thing. Again next week will be the last formal Sunday cycle so if you want one more 25-30 mile aerobic cycle then come out next Sunday at 10am.

The running session on Thursday was another of the fartlek efforts and this time we worked up to 40min / 8k efforts. This week is the final of the Dromin road training sessions and then it will be back up to the track.

North Tipp Sprint 2018

We are now less than 2 weeks away from the 2018 version of our annual pool based triathlon. Changes to the structure of the TI calendar have made this a more difficult sell but nonetheless the club will do its best to put on a good and competitive event at the cheapest price possible.

As always we encourage club members to enter the event but as is the same every year we do need adequate numbers of marshals to help on the day . So, if you know someone who may be able to help out then let us know. We will be putting a marshal list together this week so keep an eye on the Viber group for more updates!

Club Week 2018

As is the norm at this stage we start our third training block with Club week. During this week we start our TT cycling and run series so this is just a reminder for your diaries that these start the week after next.

As ever we get individual times for both the TT and the run so are always looking for anyone who is free to help marshal and collect times for these events. In order that it is not the same people giving their time we are going to put a reminder of these on the Viber group so if you are free and can help out then please let us know.

The starting dates for the events are below and we will have more on this next week.

  • Tuesday 10th April 6.30pm:  -Time trial series (4 weeks) 10-20-36k.
  • Wednesday 11th April 7pm: Run series (4 weeks) 3-5k.
  • Saturday 14th April 9am: North Tipp sprint

Weekly training

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

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

 

 

  Tuesday 3rd April  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 5th April  
   
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                     x 1            (250m)  
   
  1 x 400m f/c  
  2 x 200m f/c                            x 2              (1600m)  
   
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

 

Running sessions: The Thursday run is a hill set and for the last time this year will start from Nenagh College.

 

  Thursday 5th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  5 x 30sec hill climb  
  400m recovery                              x 4     (5000m)  
   
Novice 4 x 20sec hill climb  
  200m recovery              x 4     (2000m)  
  5400m
   
Cool-down 800m easy 800m
   
TOTAL 9200m

 

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Moneygall – Army Hill – Toomevara – Silvermines – Nenagh.

 

The full weekly schedule:

Day Morning Evening
 Monday
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  Sunday cycle: 10am 

Leisure Centre

 

 


 Have a good week out there!

Comments are closed.