25
2017
Spring Training – Week 12
Weekly Update
Hell of the West has now come and on for another year so well done to all club members who took part in this triathlon. It is only 2 weeks now to the club trip to Sligo so keep up the training and try to make as many sessions as you can in the next few weeks prior to this!
Dromineer Series
The Dromineer series continues this week…officially post-Kilkee we offer a shorter Aquathon but given the upcoming trip to Sligo we will offer the usual full round of events!
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
We are now 2 weeks away and have a few spaces on offer if anyone not listed to go is interested in joining us.
At this stage we have had to put a list of names together of those going as per our list…….IF YOU DO NOT HAVE A FULL TI LICENCE IT IS YOUR OWN RESPONSIBILITY TO OBTAIN ONE OR A ONE-DAY MEMBERSHIP. Any names listed below without a TI number either do not have one or have not listed themselves with TI as Nenagh TC club members.
| Andrew McLoughlin
|
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| Keith Butler
|
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| Johnny Meagher
|
10003604 | |
| Mary Donnellan (Relay)
|
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| Eddie O’Meara
|
10000206 | Paid |
| Ronan Walshe
|
||
| David Molamphy
|
Paid | |
| Geraldine Kyne
|
10005191 | Paid |
| Sean Gleeson
|
||
| Eoin Woolley | 10001227 | Paid
|
| Ronan O’Driscoll
|
10004274 | Paid |
| Catriona Cleary (Relay) | 10020211
10012682 |
Paid |
| Margaret Hogan
|
10010947 | |
| John “Clever” Ryan
|
10014697 | Paid |
| Brian McLoughlin
|
10032391 |
Anyone that still has to pay can do so at any stage and the price for this trip will be €50 per person / relay team (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
Only 2 weeks left in the main Spring sessions and after that we will be changing it up a little for the last push as the race seasons continues. As always the main sessions to try and make during the week is our Wednesday evening Dromineer series sessions. We only have 2 more track sessions on Monday in Nenagh CBS so try and make them if you are free.
Swimming sessions: 2 morning sessions this week. Tuesday morning will be a stroke development set while Thursday is a short distance repeat set.
Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.
| Tuesday 27th 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 | 2 x 100m f/c drill 1 | |
| 2 x 100m f/c drill 2 x 3 (1200m) | ||
| 4 x 50m f / c | ||
| 2 x 50m b / c (300m) | ||
| 3 x 50m f/c kick | ||
| 4 x 25m f/c sprint (350m) | 1850m | |
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 2800m |
| Thursday 29th June | ||
| Warm-up | 200m f/c easy-stroke | |
| 1 x 50m b/c easy-stroke | ||
| 200m f/c breathe on 4th | ||
| 1 x 50m b/c easy-stroke | 500m | |
| Main-set | 5 x 100m f/c | |
| 5 x 50m f/c | ||
| 1 x 50m b/c easy x 3 (2400m) | ||
| 4 x 25m f/c sprint (100m) | 2500m | |
| Cool-down | 200m f/c easy | 200m |
| TOTAL | 3200m | |
Running session: This week we return to the 1k repeat session as we build back up to the last week and the return of they pyramid set!
| Monday 26th June | ||
| Warm-up | 15min easy | 3000m |
| Main-set | 1 x 50m build | |
| 1 x 50m drill x 4 (800m) | ||
| 1km x 8 increasing pace | ||
| 90sec recovery between each (8000m) | ||
| Novice | 1km x 6 increasing pace | |
| 90sec recovery between each (6000m) | ||
| 8800m | ||
| Cool-down | 800m easy | 800m |
| TOTAL | 12600m |
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
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| Sunday | Sunday Swim: 6pm
Youghalarra pier |
Have a good week out there!
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