Apr
16
2017

Spring Training – Week 2

Weekly Update

A very busy for the club has come and gone and our 8th running of the North Tipp sprint is behind us. For the next few weeks we will be looking at our Spring series cycling and running as we prepare for the upcoming racing season. We have 12 weeks until the club trip to Sligo so try and make as many session as possible in the run-up to this.

North Tipp Sprint

Again a big thanks to everyone who helped out during the week and in particular on the course during the event. As previously said the standard of marshal and organisation for our races is always complimented and this could not be done without the help from club members.

On the event front well done to all the members of the club who took part in the event and we hope that you had an enjoyable experience at one of the TI calendars biggest events. Mary, Sinead, Brenda, Ger, Seamus, Tom, John (Clever), Margaret, and Eimear. Darren was just pipped to the post this year but still had a great race completing the course in under the hour. Our relay team of Shane, Conor and Odie had 3 storming legs and finished well up the field and broke the 1:10 mark. Plenty of pictures on facebook so take a look!!!!

Well done all!

Time trial series

The time trial series continues on Tuesday and we hope to have a good selection of new and experienced riders out to try and set a time or to beat their previous best. Start time as ever 6.30 at Nenagh Leisure centre for sign on.

TT_2017

Run series

The second in our run series events will take place this Wednesday from 7pm at Nenagh College and as always there will be the usual time prediction and spot prize at the end, so if you are free come out and support this event!

And if you cannot run well there is always space for a few people to marshal the course!

Run_series_2017

Tralee Masters Swimming Gala

This weekend will see a number of club members head Westward to Tralee for the latest Masters gala. We wish all Triathlon / Masters club members traveling well and make sure to bring home some medals!!!

Weekly training

We are now into the Spring training sessions so the changes will keep coming for the coming 2 months as we introduce some sessions that are more specific to the triathlon season.

 

Monday running session

This is a bank holiday weekend but as the majority have trained their way through it we will skip the tradition and have a run on the Bank Holiday Monday. It wont be too strenuous and will be a slight add-on to last weeks set.

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be the lasts of the Masters sessions before we concentrate on triathlon sessions completely, while Thursday is a short interval set.

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

 

  Thursday 20th 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

 

Running session: The Monday run session will be a short 400m interval repeat session with a shorter novice set on offer.

 

  Monday 17th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  10 x 400m (25min interval)  
  1min recovery between each               (4000m)  
   
Novice 8 x 400m (25min interval)  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m

 

 

 

 The full weekly schedule:

Day Morning Evening
 Monday Monday run: 6:30pm

Nenagh CBS

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial: 6:30pm

Leisure Centre

Wednesday Run series: 7:00pm

Nenagh College

Wed swim: 8:00pm

Leisure Centre

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Cycling league: 7:00pm

Gooig.

Friday Fri swim: 6:30am

Leisure Centre

Saturday Saturday cycle: 9am

Abbey Court hotel

Tralee Masters: 

Tralee

Sunday  Sunday cycle: TBC 

 


 Have a good week out there!

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