Mar
4
2018

Spring Training – Week 8

In like a Lion!…..

Never has the saying been more appropriate!! What a snowout that was. The first half of the training week was going swimmingly and then it all went pear shaped!!! Along with the cancellation of the usual club training sessions we also saw the weekend events in the form of the Limerick Duathlon and Limerick Masters swimming gala go by the wayside too….we will wait and see how these are rearranged, but after the unofficial training break we should be all eager to get back to it this week so long as the weather plays ball!

So how did this week of the  Spring training block (Snow block more like!) fare out?? Well….

On the swimming side we tried to continue our work up to the Gala at the weekend but this all came to an abrupt halt on Wednesday….so it will be back to usual this week fingers crossed!!

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session being indoors went ahead and we managed the infamous pyramid and then out on to the pre-snow 6k run with the usual testosterone at the front! This week we will hope to finish the second round of our Turbo sessions and try and get out on the bike at the weekend!

The running session on Thursday was another victim of the snow….we will try and repeat the same session this week as its a good one!!! 🙂

Junior Training

This week we are hoping to have our next Junior session as the Athy Duathlon was also a victim of that white solid rain!!!! We will be out at the Five alley again on Sunday and fingers crossed for the weather to hold up this week!

  • 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! We will have to wait and see what happens to the rearranged Limerick Duathlon and Masters gala!

  • 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 questions 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
  • BIC:BOFIIE2D

 

Weekly training

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

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

 

 

  Tuesday 6th March  
   
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                     x 2              (500m)  
   
  1 x 400m f/c  
  2 x 200m f/c  
  4 x 100m f/c                                               (1200m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 


 

  Thursday 8th March  
   
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                     x 1           (250m)  
   
  4 x 50m f/c  
  3 x 100m f/c  
  2 x 200m f/c  
  3 x 100m f/c  
  4 x 50m f/c                                                  (1400m)  
   
   
  4 x 25m f/c kick  
  1 x 50m b/c  
  4 x 25m f/c sprint                                       (300m)  
   
  1950m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2900m

 

 

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

 

  Thursday 8th 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)  
  7400m
   
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

Saturday
Sunday   Sunday cycle: 10am 

Leisure Centre

Junior Duathlon: 1pm

Five alley

 


 Have a good week out there!

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