Jan
21
2018

Spring Training – Week 2

One Week down……..

The majority of sessions got back up and running this week despite the weather so we can say we are back up and running officially. To add to this the committee have been working over the last few weeks to get the season up and running and we have now completed the running draft of this years Club senior and junior calendar, so whenever you get a chance take a look at what the club has on offer and if you have any comments or suggestions then let a member of the committee know.

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

On the swimming side we had a return to the full list of swimming sessions and a good return to the morning sessions….in particular to lane 1, where we had to look at breaking up the fellowship due to the high number in the lane!! The club continues to support the Masters / Tri club sessions on Wednesday and Friday and we hope that this will continue. On Thursday morning we had the first long distance swim and covered the full sprint 750m distance and all holds well for the increments up to the full 1600m swim!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run sessions continued with standing room only now which is great to see!!! All bikes were taken up for the session and even with the snow we had 8 hardy bucks out for the 3k run. The turbo sessions will now be divided over 4 week blocks and this week we covered a short interval / power session….no bother to anyone in attendance.

As the majority of spinners are block booked for the next 3 weeks, we only have 1-2 spinners left, so if anyone who has paid for a spinner is not attending any week can let us know so that the spinner can be offered on the night.

The running session on Thursday went ahead despite the snowy conditions….and for most it was a bit of a baptism of fire after the Christmas break. The set was a 600m repeat and was well controlled up until the last few repeats where as ever the testosterone surge kicked in!!!

Club Membership

A good response this week for membership fees / forms and we appreciate that. As is the norm we have the usual suspects who are the hardest to bleed when it comes to joining the club (looking at the books there are some who have never actually joined the club at any stage over a number of years!!!!), so if you want to do the decent thing without us mentioning names, then that would be great!

Also, a reminder that TI licences are now out of date so for all members this means going on to the TI site and updating your triathlon or combined triathlon/swimming licences for the year.

Club Calendar 2018

The club committee have put together the club calendar for the year this can be found in the club calendar tag or by clicking on the calendar link below.

** 2018 Senior Club Calendar **

We have summarised some of the dates below. As always we try to promote the social aspect in the events we choose so we would urge all to try where possible to choose club selected events.

  • Sat 17th – Sun 18th Feb: Club Training weekend 1
  • Sat 24th – Sun 25th Mar: Club Training weekend 2
  • Mon 9th – Sat 14th April: Club Week – start time trial / run series
  • Sat 14th April: North Tipp Sprint
  • Sat 12th – Sun 13th May: Club Training weekend 3 – Lahinch
  • Wed 30th May: Dromineer series start
  • Sat 9th June: Try a tri / Try a sprint
  • Sat 16th June: Lough Derg sprint / Try a tri
  • Sat 14th July: Galway triathlon – Club event
  • Sat 8th Sept: End of year events

Junior Calendar / Training

We have put together the Junior calendar and this can be seen following the link below.

** 2018 Junior Club Calendar **

We will be having the first Junior training session in the next week or 2 and will update on this later in the week with confirmation of dates…..so watch this space!

North Tipp Sprint 2018

The first of our TI calendar races, the North Tipp Sprint will open for entries this coming Monday and we invite club members to enter this if they wish. All we would ask is that if they are taking part in the event that they find a replacement to marshal on the day of the event.

The club have had difficulties in the past in filling the required number of marshal spots so this year will have to monitor this more closely.

Entries can be taken on the TI events page on the Triathlon Ireland site.

 Weekly training

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

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

 

 

 

  Tuesday 23rd January  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  5 x 100m f/c power           x 2                  (1800m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

 

  Thursday 25th January  
   
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)  
   
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
   
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                               (200m) 1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

Running sessions: The Thursday run is a return to the 1k repeat set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.

 

  Thursday 25th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each  (4000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

 

Bike sessions: 2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be continuing our group cycle with the final distance being around 25-30 miles.

 

The full weekly schedule:

Day Morning Evening
 Monday S+C: Circuits: 7pm

McDonagh Park

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   Group Cycle: 10am 

Leisure Centre

 


 Have a good week out there!

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