May
15
2016

Weekly update + training

Weekly update

Great weather for the training weekend in Lahinch, so sun-cream was on hand for all lads attending. The combination of sessions will surely keep all in good shape for the upcoming race season. But for the coming week it is back to the regular combination of training sessions and race events.

Lahinch training weekend

Lahinch weekend

9 club members made their way down to Lahinch on Saturday morning, starting with the regular Saturday club cycle. Apart from the customary puncture early on in the day, the cycle was enjoyable and in particular the “sloping” alternative route taken to Lahinch after Ennis!!

start

Once in Lahinch it was quickly on with the runners for a timed fartlek back into Ennistymon. Back in Lahinch the runners were switched for the wet-suits and the first dip in the sea of the year for most!! After a lot of brain freeze and hand pain a bit of continuous swimming did take place!!

After three sessions in a row it was time to take a well deserved break for the evening!!

groupday 2

Day 2 started bright and early on Sunday and with similar sunny warm weather the sun-cream was out again for the cycle home. After a few miles the lads were back into the swing of it again and good progress was made back to the break point in Tuamgraney.

break

Back onto the bike and the final leg to Nenagh was quickly completed with all lads still intact!

Thanks to everyone who made the effort to attend this weekend and to Mary for controlling things in the “broom wagon”. Hopefully everyone got something from the sessions and we can arrange a similar trip for next year!!

arrive

Lough Derg Sprint

Lough derg sprint

 

As a continuing mark of our commitment to providing affordability and quality our race sponsors “Planet Tri” of Killaloe have generously offered a number of pre-race spot prizes for competitors.

A top of the range racing wet-suit (approx €450) will be drawn from the first 50 entries into the race; a top of the range set of cycling shoes (approx €200) for the first 100 entries and a top of the range tri-suit (€150)  for the first 150 entries!

This race has been very well supported in past years so we advise early registration in order to avail of these marvelous prizes!

https://registration.mylaps.com/loughdergsprint/

UPCOMING EVENTS: 

Screenshot_20160425-154447

 Sunday 22nd May: Carlow Tri795 Sprint Triathlon 12:15pm (NS)

Weekly training

The first club brick session of the year took place last Tuesday and was a good starting session for working on transitions and the dreaded bike to run leg. We will be running a number of similar sessions over the next few weeks while we wait for the lake to warm up a small bit more!!

Brick session

Again this will take place at 7pm in Nenagh CBS. The session will be the same as last weekend and will combine the cycle and run element.

The brick session layout:

Run (10min) – Bike (20min) – Run (10min) – Bike (20min) – Run (10 min)

You will obviously need a watch to time yourself and can make the session shorter to suit your time and fitness. This session is open to all members and all abilities so we hope to see ye there!

Run series

The final or our run series events will take place again on Wednesday at Nenagh College. This is your last chance to obtain a time on the 5k or 3k course so if you have not yet attended then take this last opportunity of the year!! Again an optional warm-up from 6.30pm, with the main run at 7pm. Usual donation and spot-prize on the night.

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 session this week. Tuesday morning is a middle distance swim 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 17th May  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 400m f/c  
  1 x 200m f/c                            x 2              (2000m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2100m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m
   

 

  Thursday 19th May  
   
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 repeat  
  200m f/c breathe 4th             x 3              (1200m)  
   
  4 x 50m b/c                                                   (200m)  
   
  1 x 100m medley  
  3 x 50m  f/c kick  
  4 x 25m f/c sprint                                      (350m) 1750m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 2700m


 

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

Usual run session in Nenagh CBS at 6.30pm Monday. The session this week is a 400m repeat session with a hill twist!

  Monday 16th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  10 x 400m (25min interval) 2nd Up-hill  
  1min recovery between each               (4000m)  
   
Novice 6 x 400m (20min interval)2nd Up-hill  
  1min recovery between each                 (3200m)  
  4800m
   
Cool-down 800m easy 800m
   
TOTAL 8600m
   

 

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Lisbunny Ind Est.

Tuesday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

 Brick session: 7pm

Lisbunny Ind Est.

Wednesday Run series: 6:30pm

Nenagh College.

Thursday Morning Swim – 6:30 – 7:30 – Pool

Lane 1: Novice lane

Summer league cycle: 7pm Gooig, Limerick road.
Friday
Saturday Saturday cycle: 9am Abbey court hotel

Sunday           Sunday cycle

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