Jan
31
2016

Weekly Training

Weekly update

Another week where the weather conditions played some havoc with training plans but the majority of sessions went ahead despite this so well done to all who turned out!

Weekly events:

On the racing front Martin Farrell took part in the Drumcliffe 5k at the weekend and did well despite the horrendous weather conditions. A number of members also took part in the Milford 10k in University of Limerick on Sunday so well done to all who took part in this.

Update from Darren Dunne

I started college in Limerick back in September and training since then has been very very hard! Going from 2 or 3 6:30am starts where id cover 4k by myself to 4-5 4:30am starts where i get smashed for 6k is a big jump! Swimming with the Swim Ireland guys is a humbling experience.¬† Cycling is probably easier here in Limerick, no Ras lads to kill me ūüėČ Cycling consists of a long cycle (~ 3 hours), a 90 minute spin with some sprints and a very hard turbo with around 40 minutes @zone 3. Running is simple enough too, just a track session of around 4k at 15 minute 5k pace, a 30 minute tempo at 17:30 5k pace, a steady run and a long run, both at 25 min 5k pace.¬† All that combined with yoga and gym work makes for a solid week!

 With regards to races I dont have too much planned. I will do one or two indoor running races for fun and hopefully a few duathlons. My season starts on April 2nd with the national duathlon championships which is a big priority. Hopefully from there its on to European Juniors in May and then a few European Cups. My main goal this year is to perform well at World Juniors in September so everything is focused on achieving that!

banner-north-tipp

North Tipp Sprint 2016:

Again a reminder that if you are interested in taking part in this event then register asap before it is booked out. Also, if any member wishes to take part in the relay event then let a committee member know and we can link you up with other  members so as to make a team.

Club training weekend:

We are in the final preparation phase for our first Club training weekend which we intend to run on the weekend of February 20-21.

This will hopefully be the first of a number of such weekends we will run throughout the season. The plan is to have a number of sessions on Saturday and Sunday all designed to improve performance and triathlon specific aspects. We are finalising the programme but hope that there will be a large turn out over the weekend from club members, so please try and keep the calendar free for this weekend and attend as many of the sessions as possible.

Lions club “Try a tri”:

Registration for the Lions club event in June is now open and is an ideal target for members who currently feel that an event like the North Tipp Sprint is a bit too much. Again, we would ask all members to encourage anyone who may have an interest in taking part in this event to look at the novice section or lions club page for further information.

For more information visit the “Try a tri” facebook page here:

 

Weekly training

 

Novice swimming:

Good attendances in our novice lane in all sessions.

Novice run and bike sessions:

A really good turn-up at the run session on Thursday night where the session was a 4k timed run, even if the conditions were far from ideal. We will return to this session in a couple of months time and use it as a comparison and gauge on performance levels.

Again, weather played havoc with the weekend events so the cycling on Saturday was all but abandoned. At some stage we are due a bit of luck with the weather!!! We will try again this Saturday and again a reminder that this session is designed with multiple turn around points and is much slower than the main cycle so is the best place for the beginner cyclist to hit the road. This event starts at 10:00am and will cover about 25k at 12-14mph.

 

All novice sessions that are run by the club during the week are for those that are not at a level to take part in the main swim cycle or run and are open to all members and non-members. So if you know someone who may be interested then spread the word!!!

Swimming sessions: All training sessions will also now be included in the training session tab on the site so can be monitored for progress. Swimming training tab

2 morning sessions this week. Tuesday morning is a short interval set while Thursday is a return to the high intensity short interval set. Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k

  Tuesday 2nd February  
   
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)  
   
  3 x 100m f/c  
  3 x 50m f/c  
  1 x 50m b/c easy                     x 3           (1500m)  
   
  3 x 50m f/c kick  
  4 x 25m f/c sprint                                       (250m) 2250m
   
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2950m

 

 

  Thursday 4th February  
   
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                                     (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 session: All training sessions will also now be included in the training session tab on the site so can be monitored for progress. Running training tab

 

The session this week is a little different to the normal session and is a return to the much loved hill set.

 

  Thursday 4th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  4 x 30sec hill climb  
  400m recovery                              x 3     (3600m)  
   
Novice 4 x 20sec hill climb  
  200m recovery                x 3     (2000m)  
  4000m
   
Cool-down 800m easy 800m
   
TOTAL 7800m

 

The full weekly schedule:

 

Day Morning Evening
 Monday  Circuit training: 7 to 8pm in running complex
Tuesday Morning Swim Р6:30 Р7:30 РPoolLane 1: Novice lane Cycling: Turbo training in running complex from 7:30 Р8:30pmJunior CC  Turbo from 6 to 7 in complex
Wednesday Swim: 8:00pm in Nenagh Leisure Centre – suitable for beginners.
Thursday Morning Swim – 6:30 – 7:30 – PoolLane 1: Novice lane Running: interval based run set starts at 6:30pm at the Tech (Nenagh College). Novice Run: 6:30pm at the Tech (Nenagh College)
Friday
Saturday Main Club Cycle – 9am – Abbey Court Hotel.Novice Cycle: 10am – Abbey Court Junior CC training – every 2nd Saturday 2.30

Sunday              Ras training group cycle (advanced cyclists) Р8am Tescos

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