Jan
10
2016

Weekly training

Weekly training:

 Again, a really good showing at all our training sessions with over 30 attending the Thursday evening run set and over 50 at the Saturday cycles, which is really great to see so long may it continue!!

Novice run and bike sessions:

A really good turn-up at the run session on Thursday night where the session was back to the reliable 400m repeats. We will continue to include both a main and novice programme on the weekly notes so you can see what is coming up and plan accordingly as the weeks go on.

Conditions were cold but dry for the novice cycle on Saturday and a committed group of 6 completed the 20k without any issues. The novice cycles will continue on Saturdays but the time will be brought back to start at 10:00am.

Novice swimming:

For the coming weeks we intend to make some changes to the swimming set-up in order to help provide more sessions for the more inexperienced novice swimmers.

For the Tuesday / Thursday early morning sessions we will be adding a third lane in order to include a lane for more inexperienced swimmers.

This lane will aim to cover approximately 1-1.5k (40-60 pool lengths) over the course of the session so is really ideal for anyone attending the Wednesday evening sessions. We know that early morning training is not for everyone but it is definitely worth considering on a trial basis as most of the members attending the sessions would testify that once you are over the initial early morning shock of getting up there is really no better time to get the swimming done and set you up for the day.

This additional lane will be offered on a trial basis and will continue as long as there is enough swimmers to availing of it.

Again, these sessions 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: As previously mentioned 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 return of the most loved High intensity short interval set while Thursday is a new session, which will focus on triathlon/open water specific techniques.

Tuesday 12th January  
   
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                                 (200m) 1650m
   
Cool-down 200m f/c easy 200m
   
TOTAL 2600m

 

  Thursday 14th January  
   
Warm-up 25m r.arm/l.arm/catch/full  
  25m full stroke on return (200m)  
  1 x 50m b/c                                   x 3  
  750m
   
Main-set 4 x 50m f/c drill (head-up breathe)  
  4 x 50m f/c (race start)           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: As previously mentioned 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

 

1 session this week, a 1k repeat set for both the main and novice session.

 

  Thursday 14th January  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                       x 4   (400m)  
   
  1km x 6 increasing pace  
  90sec recovery between each               (6000m)  
   
Novice 1km x 4 increasing pace  
  90sec recovery between each (4000m)  
  6400m
   
Cool-down 800m easy 800m
   
TOTAL 10200m

 

The full weekly schedule:

 

Day Morning Evening
 Monday  Circuit training: 7 to 8pm in running complex
Tuesday Morning Swim – 6:30 – 7:30 – Pool 

Lane 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 – Pool 

Lane 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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