Spring Training – Week 9

Weekly Update

2 of the biggest weeks of the year from a club perspective are upon us with the fast approaching “try a tri” and Lough Derg triathlon Sprint / Try a tri. Add to this the weekly training sessions, the Dromineer series, and the large number of races being attended by members at weekends in preparation for Kilkee and Sligo…it is safe to say that things are pretty hectic at the moment…….long may it continue!

The Couch to “try a tri” preparation series finished last week and we hope all who attended gained something from it and are confident about the “try a tri” at the weekend.

And most importantly….a warning is being served to all members…..Nenagh Triathlon club have recruited a Race-spy to monitor and record racing activity…..no longer will you feel safe sneaking off on a Sunday morning to do a quick Sprint distance or pretend to be sick while you are away at a National series event…..this year you will be caught….and we will be dishing all the dirt in the weekly report…..the first of such as can be seen below!!!

Race Report

A busy weekend of triathlon races throughout the country over the long weekend. There was a choice of different distances from Try a Tri to Double Olympic… a triathlon to suit all abilities.


It was a warm day with interval showers on Saturday, when seven of our club members travelled to Athy for the claimed fastest triathlon race course in Ireland. In the Double Olympic triathlon the club was represented by Eoin O’Donoghue and Shane Scully. Eoin completed the tri in an impressive time of 4:45:53, finishing in 30th place overall. Shane did extremely well, completing the 80km cycle in the fastest split of the day in 2:05:50, and third fastest swim time, however it was unfortunate that he did not complete the race.

In the Olympic distance triathlon, we had five members representing the club. First male home for the club was David Molamphy in a great time of 2:43:59. First female home was Yvonne Sheehan in 3:24:41. The rest of the crew to complete the triathlon were James Sheehan 2:52:43, Carmel Finn 3:26:50 and Ger Carey 3:38:45. Well done guys!!


Up the Creek (National Series)

It was into the West on Sunday, as three of our club members took on the Sprint, National Series Triathlon in Kilrush. It was a challenging, exciting race, which made it most enjoyable. First to cross the finish line for the club was Eoin Woolley in a super time of 1:15:22, with Ronan O’Driscoll coming in within sight, in a time of 1:17:54. Colm Glynn also did well completing race in 1:27:35

Lions Club “Try a tri” June 10th


This week sees the second running of the Lions club / Nenagh Triathlon club “Try a tri” 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

Entries will be accepted all week and can be dropped into A Sportmans Dream or submitted online. There will be limited entries also taken on the day. The action all gets under way at 10am on Saturday morning in Nenagh Leisure Centre.

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


As ever if you are free on Saturday morning to come down and marshal or to cheer on the competitors then please do show your support. Anyone able to marshal or help out can let the committee know on the Viber group.


Lough Derg Sprint / Try a tri 2017


It is now less than 2 weeks to go to the Lough Derg Triathlon and as we have said before it is a very crowded weekend again on the TI calendar so the committee have been busy at work trying to make the event viable….but we still need you help to like / share the final posts we are releasing 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

Again we are taking names for Marshals and to those who have volunteered already we appreciate your continued support. For anyone else who is available that morning and not taking part (we are still a few marshals short) then if you can let a committee member know on the Viber group that would be great!

Dromineer Series

The Dromineer series continues this week and officially we are back in the water with the first triathlon of the year. We will of course offer all the other disciplines and events similar to the previous weeks so if you do not intend on getting in the lake and would like to take part in some part then we can most certainly accommodate you!

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

The committee are still collecting money for 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!


Upcoming Event


A great course and just out the road…..if you are free this is a great session to attend!!


Weekly training

The main sessions to try and make during the week is our Wednesday evening Dromineer series sessions.

We are going to continue with our group cycle on Tuesday and with the Couch to “Try a tri” group completed we will look to have 2 groups on the road or 1 bigger group that splits at some point. This will be discussed on Tuesday evening and a plan for the next few weeks will be made on it.

Swimming sessions: 2 morning sessions this week.  Tuesday morning will be a middle distance interval set while Thursday is a technique set.

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

  Tuesday 6th June  
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
Main-set 2 x 400m f/c  
  1 x 200m f/c                            x 2              (2000m)  
  4 x 25m f/c sprint                                      (100m)  
Cool-down 200m f/c easy 200m
TOTAL 3050m
  Thursday 8th June  
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return  (200m)  
  1 x 50m b/c                                   x 3  
Main-set 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   x 3             (1200m)  
  4 x 50m f / c  
  2 x 50m b / c                                               (300m)  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1850m
Cool-down 200m f/c easy 200m
TOTAL 2800m

Running session: Due to the Bank Holiday weekend and with a lot of people away racing there will be no running session this week……back again for the last couple of track sessions next Monday!!!


The full weekly schedule:

Day Morning Evening
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


Friday Fri swim: 6:30am

Leisure Centre

Saturday “Try a Tri”: 10am

Nenagh Leisure Centre

Sunday  Sunday Swim: 6pm

Youghalarra pier


 Have a good week out there!

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