May
21
2017

Spring Training – Week 7

Weekly Update

This week sees us reach the half-way mark in the Spring training schedule and with it we add another session into the mix…..yes it is back (officially..!!) so there should be no excuse for anyone not making it down to Dromineer for the return of the Dromineer series!! With our own race only a few weeks away and soon followed by HOTW and the club trip to Sligo for the NS event there, the Wednesday session is the best form of training for these events so we hope you can make it!

This week also marks the half-way point of our “Couch to Try a tri” sessions, so if you know anyone who might be interested in attending the final 2 weeks well then let them know and bring them up!!!!

Dromineer Series

Dromineer series_2017

As already mentioned we are back (officially!) to Dromineer for Wednesday evenings as a preparation for the upcoming triathlon race season. The first 2 Wednesdays are officially down as being a duathlon but as there are already a number of members in the open water we will cater for those wanting to undertake the Duathlon or Triathlon. The first week will be run off with everyone together and after this we will look at varying it up using handicaps etc.

Dromineer series dates_2017

The action will get underway at 7pm sharp so make sure you are out well in time to get your bike set-up etc. The distances for each event are the usual but in case you have forgotten

  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

As ever, if anyone wishes to come out to join the club for any of the disciplines (Swim / Bike / Run) we can cater for those and will give times. So see you all on Wednesday evening!

 

Club Group Triathlon – Hazelwood Sligo

A small reminder regarding the the trip to Sligo for the Hazelwood National Series event and 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!

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Couch to “Try a tri”

We are 2 weeks into our 4 week preparatory course for the Try a tri so if you know anyone that wants to come to any of the sessions then let them know.

Couch to try a tri

Lions Club “Try a tri” June 10th

try

The “Try a tri” itself is 3 weeks away so a reminder that entry forms can be found in various outlets around the town or you can enter online using the link below. The event is open to all ages as long as you can cover the distance of the 3 disciplines:

  • Swim 300m – Bike 10k – Run 3k

All proceeds for this event go to charity so it a win-win for the local community!!

http://www.runireland.com/

Lough Derg Sprint / Try a tri 2017

facebook-cover-image

Again a reminder the Lough Derg sprint is now only a months away so if you can like / share any of the posts that are released on the event so that we can try and maximise the publicity for this triathlon.  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

Again the big change to the weekly training is the return of the Wednesday Dromineer series sessions.

 

As ever we will be continuing with our group cycle on Tuesday and 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 short interval set while Thursday is a distance swim.

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

 

 

  Tuesday 23rd May  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1950m)  
   
  4 x 25m f/c sprint                                      (100m) 2050m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2750m
   

 

 

  Thursday 25th May  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                        (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  1400m f/c breathe on 4th                         (1400m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2000m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

Running session: The run session this week will be a 400m repeat set with a twist….novice set also available for anyone who wants to come up and join us for the first time!!!!!

 

  Monday 22nd May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  10 x 400m (25min interval) 2nd Up-hill  
  1min recovery between each               (4000m)  
   
Novice 6 x 400m (20min interval)2nd Up-hill  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m
   

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 Dromineer series: 7pm

Dromineer Front pier

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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