Feb
7
2016

Weekly Training

Weekly update

Good turn outs again during the week but as is the norm at this stage there was no let up in the wet and windy weather. Surely at some stage the tide has to change!! fingers crossed for this week!!!!

UPCOMING EVENT NOTICE: CASTLECONNELL 5K /10K: SUNDAY 14TH FEB

banner-north-tipp

North Tipp Sprint 2016:

Our first official race of the season is filling up fast so if you know anyone who looking to take part in the full event or the relay then get entering before it is too late!!!!!

Club training weekend:

The draft club training weekend programme running on the weekend of February 20-21 has been posted.

Please try and attend the event as the committee are going to a lot of effort to book the fitness studio and to organise various activities. Also, it is a chance for all triathlon members to get together regardless of ability. So hoping to see good numbers there. Any inquiries then let a member of the committee know!

Club yearly calendar:

The yearly race calendar draft has been put up on the site and will give everyone a broad outline of the events planned for the current year. Please take a look at it and try to support as many of the events and races as you are able. The success of the club depends on the members and hopefully with the calendar in place early on it will lend itself to good attendances. We will have more information on the various events as the season progresses.

Weekly training

 

Novice swimming:

A high turn out at our sessions, and in particular the Wednesday evening session. With such high numbers in the lanes it can be difficult to get the quality into the session itself and we are aware of this. We are currently in the process of coming up with some alternative swimming arrangements to ease the high numbers but in the mean time remember that there is plenty of room for swimmers in the Thursday morning swim!!!! More on this later in the week.

Novice run and bike sessions:

A really good turn-up at the run session on Thursday night where despite the usual crying and moaning from Keith we returned to that favourite of old, the hill repeat session. This session will be repeated on a more regular basis once we are back training in the CBS, but it was good to refresh ourselves with it prior to this.

Weather conditions were not ideal for the novice cycle on Saturday but it went ahead despite this and a small yet committed group managed the 25k course, which included some training and tactics for hill climbing. Again the tempo was controlled to 12-14mph and the group finished comfortably despite of the weather conditions.

 

Again, as always a reminds that 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 power interval set while Thursday is a long distance stamina swim.  Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k

 

  Tuesday 9th February  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 4 x 100m f/c kick (f)  
  6 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

 

  Thursday 11th February  
   
Warm-up 4 x 50m f/c easy-stroke  
  1 x 50m b/c easy-stroke                         (250m)  
  4 x 50m f/c easy-breath 4th  
  1 x 50m b/c easy-stroke           x 2       (500m) 750m
   
Main-set 4 x 50m f/c build  
  1 x 50m b/c easy                         x 2       (500m)  
   
  800m f/c breathe on 4th                         (800m)  
   
  5 x 50m f/c kick 1,3, 5 side  
  4 x 25m f/c sprint                                     (350m) 1650m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

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 back to the 1k repeat session.

 

  Thursday 11th February  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  1km x 8 increasing pace  
  90sec recovery between each               (8000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each (4000m)  
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

The full weekly schedule:

 

Day Morning Evening
 Monday  Circuit training: 7 to 8pm in running complex
Tuesday Morning Swim – 6:30 – 7:30 – PoolLane 1: Novice lane Cycling: Turbo training in running complex from 7:30 – 8:30pmJunior 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) – 8am Tescos

 

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