Apr
15
2018

Summer Training – Week 2

Another club weeks comes and goes….

A big week for the club has come and gone, and this years version of club week has finished, culminating with the North Tipp sprint on Saturday morning. However, the show must go on and with the time-trial and run series up and running we have plenty of sessions to get over the club week hangover!!!

North Tipp Sprint 2018

Well done to all club members who took part in this years event and in particular to Darren Dunne who again won the overall male event, and also to Ciara Cairns, who won her age category. Members taking part on the day included: Joe Gleeson, Seamus Duggan, Odie O’Driscoll, Timmy Kelly, Madeline Cleary, and Ger Carey.

 

As ever this event cannot take place without the work of the committee in the run up and from all club members who help out on the course on the day, so a big thanks to all!

 

Next up for the club is the upcoming Try a tri / Try a sprint in association with Nenagh Lions club on Saturday June 9th, quickly followed by our own Lough Derg Sprint / try a tri on June 16th so keep the dates free in your diary!

Killea 10mile / 5k

Not happy with spending the weekend running one of the first triathlons on the TI calendar, an eager collective made their way over to outside Templemore to take part in this years Killea event on Sunday. Strong winds, heavy showers and an undulating course made this a challenging event for all. Well done to all club members who took part and in particular to David Sheahan, who won the 5k event and to Gary Scully who was second in the 10 miler. Other club members taking part in the 10 mile included: Alan Kelly, Eddie Tucker, John Meagher, Eddie O’Meara, Barry Creamer, Mike O’Keeffe and Mary Duggan, while Paul Scully waddled around the 5k course.

This event was a perfect practice run for the upcoming half marathon at the Great Limerick run so the training will continue for this over the coming weeks.

 

Time trial league

The time-trial league is up and running so we will have the second instalment of four from the Leisure Centre at 6.30pm on Tuesday. This will follow the North Tipp Sprint route and has 3 turn off options 10k / 20k / 36k so has something to offer all level of fitness. The 10k / 20k routes are also the ones being used for the upcoming “Try a tri” event in June and so is open to all who wish to get a chance to practice the cycle leg. Cost of entry is free.

 

Run Series 

 

This years Run series is up and running and we have another 3 weeks left on the usual courses, taking place at 7pm from Nenagh College. The run has the usual €2 entry and with all money taken in given out on the night to the various winners!!!!

 

This is the ideal starting point for anyone wishing to enter the world of triathlon so if you know anyone who wants to give it a go well get them up to this run on Wednesday!

 

 

Weekly training

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

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

 

  Tuesday 17th April  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  4 x 50m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                     x 2              (500m)  
   
  4 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3            (1800m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                      (250m) 2550m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

  Thursday 19th April  
   
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)  
  8 x 100m f/c power           x 2                  (2000m)  
   
  2 x 100m f/c  
  4 x 25m f/c sprint                                       (300m) 2300m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3250m

 

 

 

Running sessions: 2 sessions this week. On Monday we are in the CBS for our track sessions and this week will be a further 400m session. This gets started at Nenagh CBS at 7pm. On Wednesday we return to Nenagh college for our run series with a choice of 3k/5k route. This will get started at 7pm.

 

 

  Monday 16th April  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  12 x 400m (25min interval)  
  1min recovery between each               (4000m)  
   
Novice 10 x 400m (25min interval)  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m

 

 

Bike sessions:  1 session this week. Tuesday will be the first of our time trials and there is a choice of 10k/20k/36k. This will get started at 6.30pm from Nenagh Leisure centre.

 

The full weekly schedule:

Day Morning Evening
 Monday  Run Session: 7pm

Nenagh CBS

Novice session included

Tuesday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Time Trial series: 6.30pm

Leisure Centre

Wednesday Run series: 7.00pm

Nenagh College

Tri / Masters Swim: 8pm

Leisure Centre

Lane 1: Novice lane

Thursday Morning Swim: 6:30am

Leisure Centre

Lane 1: Novice lane

Friday Tri / Masters Swim: 6.30am

Leisure Centre

Lane 1: Novice lane

Saturday
Sunday 

 


 Have a good week out there!

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