Feb
11
2018

Spring Training – Week 5

Club training weekend 1

We have already reached the point of the season where we start to get into race mode for the upcoming triathlon season and with that we have the first of our training weekends. The culmination of this weekend will be the first club duathlon of the year so we hope that if you are free on Sunday that you will support this club event! We will also look to run the first of our Junior duathlons on Saturday but will have more on this later in the week.

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

On the swimming side the pace and distance continues to grow and we are now beginning to get into the longer distance sets as the focus turns towards the sprint and Olympic swim distances. The club continue to also focus on the sprint side of things and we will attending a number of swimming galas over the next month so to all involved keep up the good work!!!

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session saw us reach the last in our 4 week programme with the first of our sustained interval sessions followed by the full 6k run around town. We will repeat each of the dedicated sessions over the next 8 weeks as we continue to prepare for the racing season. The Sunday cycle was a snow out so hopefully we will get some better weather over the coming weeks to get back on the bike and increase the mileage!

A number of spinners are available this week again on a first come first served basis at a cost of €10 for 4 weeks (€2.50 per session). 

The running session on Thursday was back to the olde haunt of the CBS where we undertook the first hill session of the year. This was the last training session before our first timed 5k of the year so we hope to see a good crew out on Thursday to see how they fare compared to previous efforts!

Club Training Weekend 1

The first of our Club training weekends will take place at the weekend and we will have a few sessions on offer. First up will be a 5 – 7- 10 mile run on Saturday morning and this will be followed up by a bike maintenance session at 2pm in Nenagh Leisure centre. We will also look to run our first Junior Duathlon of the year on Saturday, while on Sunday morning we will have the first senior duathlon of the year with the usual distances on offer (4k – 20k – 2k or 2k – 10k – 1k).  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!

Saturday

  • 9am Saturday: 5 – 7- 10 mile run: Nenagh College
  • TBC Saturday: Junior Duathlon
  • 2pm Saturday: Bike maintenance session: Nenagh Leisure Centre

Sunday

  • 11am Sunday: Club duathlon: Nenagh Leisure Centre

Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters sprint set while Thursday will be a power set.

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

  Thursday 15th February  
   
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)  
  6 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

 

 

Running sessions: The Thursday run is the first of our timed 3k / 5k of the year. The run will start as usual from Nenagh College.

 

Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be running our first duathlon of the year.

 

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 Club Run 5-7-10: 9am 

Nenagh College

Bike maintenance: 2pm 

Nenagh Leisure Centre

Sunday   Club Duathlon: 11am 

Leisure Centre

 


 Have a good week out there!

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