Jul
2
2017

Spring Training – Week 13

Weekly Update

This week sees the last of the current training cycle and is capped off by the club trip to Sligo for the Hazelwood Olympic distance event…..so in the run up to this we hope to see as many of the participants getting the last sessions under their collective belts!! From next week there will be a number of changes to the training schedule for the remainder of the race season until the end of season events.

Club Group Triathlon – Hazelwood Sligo

This weekend the club are on the annual club event and this year it is in Sligo. As mentioned last week it is your own responsibility to have your licence sorted for this event….as ever no licence … no race! There will be updates on the travel plans etc. later in the week.

 

Dromineer Series

The Dromineer series continues this week…again officially we offer a shorter Aquathon but given the upcoming trip to Sligo we will offer the usual full round of events!

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

 

Weekly training

The last week of the Spring training schedule so try to make these last sessions if you can. The last session on the track will be a memorable one so anyone who has yet to face the pyramid should make Monday at the CBS a priority!!!!

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a long distance set while Thursday is a triathlon specific training set.

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

 

 

  Tuesday 4th July  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 400m f/c  
  2 x 200m f/c                            x 2              (2400m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2500m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3450m
   


 

  Thursday 6th July  
   
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: This week we finish the track sessions with a repeat of the pyramid set……not to be missed!!!!!

  Monday 3rd July  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

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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