Jan
28
2018

Spring Training – Week 3

Two down ten to go …………..

A full house of sessions this week with the eventual return to the great outdoors on the bike. Hopefully we will see a couple of good weeks on the weather front over the next month to get us up and running prior to the start of the season. This week will see the return of our Junior training so we hope to see a good proportion of our Junior members out next weekend for it!

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

On the swimming side we have a constant and regular turn out at each of the sessions and we hope that everyone is beginning to see the benefit of the regular sessions. This week we had a couple of the more difficult short distance interval and power sessions which kept all on their toes!

We had a number of sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session was an almost sell out and we focused on longer repeat intervals, which was a bit of a shock to the system but needed to be done at this stage in the preparation work. The run session following the bike was back up to 4k and we will soon be back over the 5k town route.

As all spinners are block booked for the next 2 weeks, we have no official spare ones 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  again but difficult conditions is now the norm for the repeats session….this week we had the longer 1k repeats and for a few this was the first hard session since the Christmas break so a difficult one to get back into!

Club / TI Membership

This will be the last week we will include this on the bulletin, but as ever a reminder that for some the yearly club membership is due and for most  TI licences are now out of date so for all members this means going on to the TI site and updating your triathlon or combined triathlon/swimming licences for the year. If you wish to join the club for the year then fill in a form and give it to any committee member.

Junior Training

The first Junior session of the year will be taking place this Saturday at 2pm, meeting at the Five alley on the old Limerick road. For the first session we will be focusing on the bike side of things but bring runners as we will do a small bit of running as part of the session also.

If you know anyone who would like to take part in the Junior bike / run session on Saturday then bring them along…..the more the merrier!

North Tipp Sprint 2018

The first of our TI calendar races, the North Tipp Sprint is 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. 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 short sprint Masters set while Thursday will be a middle distance interval set.

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

 

  Thursday 1st February  
   
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 2              (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                               (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 

 

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

 

 

  Thursday 1st February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
   
  3min 10mile pace (30min run)  
  2min recovery                                x 6        (6000m)  
   
Novice 3min run  (20min run)  
  2min jog / walk                               x 4       (3000m)  
  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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