Apr
24
2017

Spring Training – Week 3

Weekly Update

The sessions are coming thick and fast and we are already at the half way point of our time trial and run series, which means that the Dromineer Series is not too far away so keep up the good work!! A couple of updates on the season to mention first however!

Club Training weekend – Lahinch

Lahinch weekend_2017

In a continuation to the previous post just a gentle reminder of our plan to head to Lahinch as final club preparation for the open water season…….details above and on the previous post but as ever we cannot organise such events without the participation of club members so if you intend on heading can you let Paul know asap so we can see if it is a runner or not.

Sligo Triathlon 2017

Again just a reminder that we still have a few vacant spots on this club trip away, including race entry and overnight stay so it is still not too late to get in on the action. If a few want to come together to go up as a relay we would be also able to accommodate this so just let Paul know.

Lough Derg Sprint / Try a tri 2017

facebook-cover-image

Our second TI event the Lough Derg sprint is only 8 weeks away now!! This year in order to make the event more beginner friendly we are introducing a “Try a tri” component with a pier to pier swim and reduced bike and run legs…..something to offer to all levels!

Similar to last year this event finds itself on a very busy weekend on the TI calendar so will again need a bit of selling and for this we again will need input from club members. We hope that as many members as possible can do the event and if possible bring someone to do the event or to help with the marshal side of things.

As a club it is important that we can offer both a pool-based and open-water event to promote the club within the region so any help from members with this is greatly appreciated!!

We have a number of promotion flyers for the event remaining so if anyone attending races would be able to give some out at registration or anything to help promote entries that would be great!!!!!

More information on the event can be found by clicking the link below.

Lough Derg Sprint

 

Tralee Masters Swimming Gala

Well done to all members of the Masters / Triathlon club who were in Tralee on Saturday for this Masters gala. By the end of the day the lads seemed to be weighed down by the medal haul and this has been a really promising debut season for the club so well done to all!!!!

Time trial series

The time trial series continues on Tuesday and we have only 2 more in the current series so again try and make it if you are free and support this club event! Start time as ever 6.30 at Nenagh Leisure centre for sign on.

TT_2017

Run series

The third in our run series events will take place this Wednesday from 7pm at Nenagh College and will be a reverse time-trial beat the clock with the usual time prediction and spot prize at the end, so if you are free come out and support this event!

Run_series_2017

Weekly training

We are well into the Spring series events and following this into May we will have the return of the Dromineer series and in preparation for the upcoming “Try a tri” in Nenagh and Dromineer we will be organising a 4-week preparation program for each of the events but more on this later in the week!

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 a power set while Thursday is a high-intensity short interval set.

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

 

  Tuesday 25th April  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  8 x 100m f/c power           x 2                  (2000m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m


 

  Thursday 27th April  
   
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                x 2          (400m) 1850m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2800m

 

Running session: The Monday run session will be a  800m interval repeat session with a shorter novice set on offer.

 

  Monday 24th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  2 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (4000m)  
   
Novice 1 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8400m

 

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

Sunday  Sunday cycle: TBC 

 


 Have a good week out there!

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