Spring Training – Week 4

Quarter way there

We have reached the quarter way point of the Spring training block and although the weather remains mixed we have managed to run all sessions as per the timetable, so thank you to all those that have been turning out even in the cold and rain! We are now 2 weeks away from the first of our training weekends, where we will be putting on a number of sessions over the weekend culminating in the first club duathlon of the year. So, if you have not gotten the cobwebs off your bike yet, well you have 2 weeks to get it out and join us! This week saw the return of our Junior sessions, on what was a mainly dry but cold day, so well done all who came out for the cycle and run session!

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


On the swimming side we have a number of swimming galas coming up over the next month in conjunction with the Masters swimmers so the mix of longer endurance sessions and shorter sprinter ones continue. If you have still not made it back since the Christmas break well no better time to get back into the swimming side so make one of the 4 weekly sessions on offer a priority for the coming weeks!

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session again is at full capacity and we saw the return of the pyramid set, which was followed up by a 5k run around town. Next week will see the final set of the 4 and then we will start a new 4 week block so bikes will be back on offer on a first-come-first served basis.

As all spinners are block booked for next week, we have no official spare ones so if anyone who has paid for a spinner is not attending let us know so that the spinner can be offered on the night.


The running session on Thursday was back to the continuous fartlek session and we started on a nice even 30min run, which was well controlled by the lads so well done all for not letting testosterone get the better of ya during it! We are now only 2 weeks away to the first of our 5k timed runs of the New Year so hopefully we will see a good turn out next week for our hill set as final preparation for the next in our timed 5k series events!

Junior Training

The first Junior session of the year took place this weekend and despite the cold conditions we managed a combined cycle – run. A couple of quicker cycle intervals were included to keep everyone warm and once back at base it was a quick change and off for a run to make it a good hour of work overall, so well done all!

Next up for the Juniors will be the first Junior duathlon (Run – bike – Run) and this will take place during the first club training weekend in 2 weeks time!


Club Training Weekend 1

The first of our Club training weekends will take place in 2 weeks time and we will have a number of sessions on offer during the weekend. We are still finalising the Saturday morning session but will be running a bicycle maintenance session on Saturday afternoon and our first Duathlon on Sunday morning. So, if you need to brush up on your bike maintenance ability or looking for short / sharp session on Sunday well keep these dates free!

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a short distance interval set while Thursday will be 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 6th February  
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)  
  3 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1500m)  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2250m
Cool-down 200m f/c easy 200m
TOTAL 2950m



  Thursday 8th February  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
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 sessions: The Thursday run is a return to the hill set with a shorter set on offer for all novice members on the night. The run will start as usual from Nenagh College.


  Thursday 8th February  
Warm-up 15min easy 3000m
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
  4 x 30sec hill climb  
  400m recovery                              x 3      (3600m)  
Novice 4 x 20sec hill climb  
  200m recovery              x 3      (2000m)  
Cool-down 800m easy 800m
TOTAL 7800m


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

Sunday   Group Cycle: 10am 

Leisure Centre


 Have a good week out there!

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