May
28
2017

Spring Training – Week 8

Weekly Update

We are now approaching a couple of big weeks for the club. The Dromineer series is back in full swing and will continue each Wednesday for the coming month so try and get down if you can! We are now 2 weeks away from the “Try a tri 2017” and 3 weeks from the Lough Derg Sprint, so if you are planning to do any of these events we would ask you to get your entries in as soon as possible so to help us in the running of these events!

This week sees the last of our preparation “Couch to Try a tri” sessions…we will be out again this week so it will be the last chance to get some specific training in for the upcoming triathlons so if you know anyone who might be interested in attending then let them know and bring them up!!!!

Dromineer Series

The Dromineer series kicked off with a bang last week and will offer more of the same this week. We will cover all disciplines and formats again so there is something to offer everyone so if you know anyone who would be interested in taking part in any part of the session then bring them out!!!!

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. Anyone wanting to do the legs individually is more than welcome to do so and the full range of sessions on offer is listed below…..or any variation of this you would like!!!!

  • Open Water swim: 750m / 300m (pier to pier)
  • Cycling time trial: 10k / 15k / 19k
  • Run: 2k / 3k / 5k
  • Aquathon: 300m / 750m (swim) – 2k / 3k / 5k (run)
  • Duathlon: 2k – 19k – 5k
  • Triathlon: 750m – 19k – 5k

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!

Couch to “Try a tri”

We are at the final week of our 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 2 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 3 weeks 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

 

For all the events coming up if you are not looking to take part we will need volunteers to help marshal on both Saturdays. We will post on this later but if you can make yourself available to help on either or both of these weekends that would be greatly appreciated!!!!

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 Power set.

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

 

 

  Tuesday 30th 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 5 x 100m f/c  
  4 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2250m)  
   
  4 x 25m f/c sprint                                      (100m) 2350m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   


 

  Thursday 1st June
 
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 100m f/c kick (f)  
  3 x 200m f/c power  
  2 x 100m f/c power            x 2                  (2000m)  
   
  4 x 25m f/c sprint                                       (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

 

 

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

  Monday 29th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  3 x 800m  / 90 sec rec  
  1 x 400m / 60 sec rec                   x 2       (5600m)  
   
Novice 2 x 800m / 90 sec rec  
  2 x 400m / 60 sec rec                   x 2       (4800m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

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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