Spring Training – Week 9

The final quarter…..

We now only have 4 weeks left in the current training block and then the days will have enough light to get us back out in the open for the next block of sessions, so make use of the remaining sessions before the start of Club week and the annual cycling and running series!!

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

On the swimming side it was more of the same with good numbers across all training sessions during the week as the intervals increase in distance and intensity.

We had one of the usual sessions on the bike this week. On Tuesday the Spinner / Turbo / Run session being indoors was the second of our timed efforts and with that we have completed the second of our three blocks. We now only have 4 sessions left on the turbo for the coming season so spinners will again be on offer for the last 4 weeks on a first come first served basis of €10 for the 4 in total. We will also look over the last 4 weeks to increase the running distance up to close to 10k and after that it is back out on the open road for the time trial series so hopefully all the preparation work will stand for this series. A group of 10 made it out for the Sunday cycle, in what were perfect conditions for cycling.

The running session on Thursday was a repeat of the fartlek session with a good pace being set by each of the groups on the road, good preparation for this weeks timed 5k effort.

Upcoming Events

Again a reminder that for the second club training weekend instead of the usual club duathlon a number of us will be heading over to Ennis to take part in the Duathlon there. It would be good to have a decent club turn-out for this event so if you are free then sign up on the TI website!

  • 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. This is last chance saloon for orders so get them in in the next day!!!


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 interval set while Thursday will be a high intensity short distance interval set.

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


  Thursday 15th March  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                                    (250m)  
  3 x 100m f/c on 1:20  
  2 x 50m f/c on 40s  
  1min rec                                    x 3            (1200m)  
  1 x 50m f/c kick  
  1 x 50m  b/c  
  2 x 25m f/c sprint  
  1 x 50m f/c recovery                x 2          (400m) 1850m
Cool-down 200m f/c easy 200m
TOTAL 2800m



Running sessions: The Thursday run is another round of our 3k / 5k timed runs. The run will start as usual from Nenagh College.



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 – Moneygall – Army Hill – Toomevara – Dolla – 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!

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