Spring Training – Week 7

Into the Second half!…..

We are now into the second half of the training block and almost into March and with this comes the first Duathlons of the season in Limerick and Ennis. If you have not signed up for either of these and want to join some of us for these local events then sign up on the TI website!

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

On the swimming side we continue to work towards the triathlon season but also catering for those involved with the Masters with some short sessions. This week saw the introduction of our triathlon specific drill sets where we focused on open water starts, pool turns and bilateral breathing….all essential elements for the swim leg of any triathlon. This week a number of club members will make the short trip to Limerick for their annual Masters gala so we wish all club members taking part all the best!

We had the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session saw us repeat the long distance interval set and as ever this was followed by the 6k run around town. We will continue the 6k run for the next couple of weeks before moving up to 8k prior to the finish of the turbo sessions. Sunday saw a dry but cold day on the bike and the group had to contend with a blustery headwind on the first leg of the cycle and then with a combination of cattle and tractors on the return leg home…otherwise a speed record that would have been set! Next week will be on the bike again but some members will be in Limerick at the LTC duathlon so we wish them well.


The running session on Thursday was another of the 1k repeat sessions. A bit of a headwind on the Dromin road on the way back made this part challenging but overall a good set and times from everyone involved!


Junior Training

This week we had our second Junior training session of the year out at the five alley. A 1k run was followed by a 5 mile bike, with a couple of hills thrown in for good measure, and then it was back out onto the run course again to repeat the 1k to complete the session! Well done to all our Junior members who completed the course!

We will be running our next Duathlon in 2 weeks time on Sunday 11th March at 1pm at the Five alley where we will run a timed age-group distance Duathlon.

There area also a number of events coming up on the Junior calendar so if you are free for any of the below then sign-up!


  • Saturday 3rd March – Athy Junior Duathlon
  • Sunday 11th March – Club Duathlon – Five Alley (1pm)
  • Sunday 18th March – Loughrea Junior Duathlon
  • Saturday 24th March – Club Duathlon – Five Alley (1pm)

Upcoming Events

Again a reminder regarding the local events that are coming up over the next few weeks so if you are free for any then sign up! Good luck to all club members who are taking part in the various events!

  • Sat 3rd March – Limerick Masters Gala
  • Sunday 4th March – Limerick TC Duathlon
  • Sunday 25th March – Ennis Duathlon
  • Monday 2nd April – Clonmel Duathlon

Club Gear

Again a reminder that we have organised new club gear for the coming season with both a one-piece and two-piece suit on offer in the club colours.

If you wish to purchase the gear the cost of each of the pieces is below and orders can be given to Mary Donnellan. Each order will be taken with the appropriate money and this can be given directly to a committee member or lodged into the club account using the account details below.

If you have any questionst etc. then let us know!

Gear prices:

  • TriSuit – €75
  • Tri Top – €40
  • Tri Shorts – €44


Bank Details:

  • Account name: Nenagh Triathlon Club
  • IBAN: IE44 BOFI 9043 6882 3324 89


Weekly training

Swimming sessions: 2 morning sessions this week. Tuesday will be a Masters sprint set while Thursday will be the a short distance interval set.

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


  Thursday 1st March  
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)  
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
Cool-down 200m f/c easy 200m
TOTAL 3250m


Running sessions: The Thursday run is another round of the fartlek sessions. The run will start as usual from Nenagh College.


  Thursday 1st March  
Warm-up 15min easy 3000m
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (400m)  
  3min 10mile pace (35min run)  
  2min recovery                                x 7        (7000m)  
Novice 3min run  (25min run)  
  2min jog / walk                               x 5       (3500m)  
Cool-down 800m easy 800m
TOTAL 11200m



Bike sessions:  2 sessions this week. Tuesday will be Spinning / turbo session followed by a run.  On Sunday we will be back out for our Sunday session that will cover 25-30 miles.

The route for this will be Nenagh – Birdhill – O’Briens Bridge – Killaloe – Nenagh.


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   Sunday cycle: 10am 

Leisure Centre


 Have a good week out there!

Comments are closed.