May
14
2017

Spring Training – Week 6

Weekly Update

Another week has come and gone and its now only 5 weeks away to our next TI event…the Lough Derg Sprint. We are looking for club members to help promote this event and so if you get a chance then like and share any posts for the race on facebook!

The new sessions over the last week and our new Couch to try a tri program were really well supported so we hope there can be more of the same for the next few weeks…….and as always we are always on the look out for new people to try the various sessions on offer!

 

Club Group Triathlon – Hazelwood Sligo

The next Club event is the trip to Sligo for the Hazelwood National Series event. As Lahinch has been cancelled the price for this trip will be €50 per person (same price for 1 or 2 nights) so for those going if you can give the money to a committee member at some stage!

Couch to “Try a tri”

A very good first week of the latest edition to the triathlon training program. We have 3 more weeks where we will build on the work covered in the first week…..so if you know anyone that might be interested in attending then please let them know!!!!

Couch to try a tri

Lough Derg Sprint / Try a tri 2017

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Again a reminder the Lough Derg sprint is only 5 weeks away now!! 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.

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

Lough Derg Sprint

Survey on risk of Infectious disease in Open Water events

A survey is being undertaken to assess awareness of infectious disease amongst athletes who have contact with open water and the steps they take to minimise this risk (e.g. covering cuts/washing hands before eating) with the overall aim of improving health and wellbeing. This research is being carried out on behalf of the Public Health Bathing Water Group in the HSE. To carry out this work, we are carrying out an online survey of those who participate in training and/or events which involve contact with open water.

The link to the survey is https://www.surveymonkey.com/r/3ZZW6FL

As an added incentive, there is a chance to win €150 One4All voucher for all those who enter.

Weekly training

The new sessions went really well last week so we hope this can continue….in particular the new group cycle on Tuesday where we again hope to have 3 groups on the road….so if you are free then please come out and support this group cycle.

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a high intensity set while Thursday is a triathlon specific drill set.

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

 

 

  Tuesday 16th May  
   
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  
  4 x 50m f/c on 40s  
  1min rec                                    x 3            (1500m)  
   
  4 x 50m f/c recovery  
  4 x 25m f/c sprint                                   (250m)  
   
  2000m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m


 

  Thursday 18th May  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 4 x 50m f/c drill repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m

 

 

Running session: The run session this week will focus on the infamous “Pyramid” set….we will cover this set a few times in the next 2 months so come out and give it a go!!!!

  Monday 16th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Nenagh CBS

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Bike Session: 6:30pm

Leisure Centre

Wednesday Triathlon set: 6-7:00pm

Dromineer

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 Swim: 6pm

Youghalarra pier

 


 Have a good week out there!

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