May
30
2016

Weekly update + training

Weekly update

A busy week within the club with the cycling lads doing the club proud on the cycling front in the Ras and a number of the triathlon side involved in a number of events over the weekend. Well done and keep it up!!! Another big week coming up ahead, with the first of the prioritised club races taking place in Kilrush on Sunday so good look to all taking part in this….and remember most of all to enjoy it ūüėČ

The an Post Ras 2016

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We have been kept well up to date with the goings on from within the Ras on a daily basis on Shane’s blog so there is little we need to add here only to say well done to all the lads on a major achievement and undertaking!!!!

The ETU Triathlon European Championships

Darren race

Well done to club member Darren Dunne, who was racing in Portugal this weekend. With a 9.19 swim,31.40 bike and a 16.21 run for a total race time of 59.27 for the sprint distance gave him 16th place out of 70 against the best in Europe!!!!

Burren Marathon Challenge

Martin race

Martin Farrell was taking it easy over in Clare when he took part in the Burren Marathon challenge. As you can see it must have been an easy enough day for him as he is caught sunbathing after it!!!!. Well done Martin!

Try a tri 2016

There is now less than 2 weeks to the first running of the “Try a tri” in association with the Lions club. There was a practice bike – run session on the course this morning and over 20 participants both young and not quite so young attended to get some advice on cycling technique and the dreaded run off the bike and jellylegs phenomenon!!!

We will look to run another similar practice run next week…..registration is still open online and entries will be taken on the day so if you know anyone that is interested then get them to register to what surely will be one of the fun events in town this year!!!!

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“Try a tri” practice session

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“Try a tri” practice session

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“Try a tri” practice session

 

 

 

The Dromineer Series

 

 Dromineer series dates

The Dromineer series came back to life last week…..with more of a wimper than a bang….We have put together the full schedule of events for the series and hope that a few more members will be enticed to attend this weeks event. The success of such events only comes from the interest from club members so if you are available to do the full race or even part well then Dromineer on Wednesday is the place to be

As always if you do not intend to race and are free we are always looking for people to help with timing and marshaling. It is unfair to be relying on the same people to time and marshal club events so if you can marshal at least one of the series it would be a great help!!!


Nenagh Garden challenge

Andy image

As many will be aware one of the founding members of the club Andrew McLoughlin has been AWOL over the last number of weeks. We can report that he is alive and well and has been spending his time brushing up in his hedge trimming skills…..we will have a workshop on this at our next club weekend dont worry!!!! But if you cant wait Andy is taking private lessons for a nominal fee!!

UPCOMING EVENTS:

 

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Sunday 5th June 2016: Up the Creek triathlon Kilrush

Weekly training

The final club brick session of the year took place last Tuesday and was a great session for the small but committed crew who turned up. This week the Tuesday session moves into the open water territory….yes we have dodged the lake for long enough!!!!

Open water session

Starting at 7pm this Tuesday there will be a lake swim session at the front pier in Dromineer and will include a novice session in order to give some tips on open water swimming and how to manage the dreaded panic moments.

This session is open to all members and will involve going across between the 2 piers at the front of Dromineer.

We will run a number of such swims prior to the start of the Triathlon series on Wednesday in order to help develop confidence in the open water part, and will look to progress to some open water work further out into the lake. Hope to see a good crowd there!!!

 

Dromineer Series 2016

The Dromineer series continues with the second duathlon over the same course as last week. This is a great way to get familiar with the course prior to the introduction of the swim leg and hope that numbers taking part will be better than last week. The usual distances will be on offer so it is ideal for both the experienced triathlete and novice member.

5k – 19k – 2k

2k – 10k – 2k

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 long distance session 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 31st May  
   
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)  
   
  1500m f/c breathe on 4th                         (1500m)  
   
   
  4 x 25m f/c sprint                                    (100m) 2100m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3050m

 

  Thursday 2nd June  
   
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 2 x 100m f/c drill 1  
  2 x 100m f/c drill 2                   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: 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 the first of our much loved “Pyramid” sessions!!! We will do this set a number of times over the summer and it is a must for all lovers of pain!!! :)

 

  Monday 30th May  
   
Warm-up 15min easy 3000m
   
Main-set 1 x 50m build  
  1 x 50m drill                                     x 4    (800m)  
   
  4 x 400m / 60sec rec  
  2 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  2 x 800m / 90 sec rec  
  4 x 400m / 60sec rec                            (7600m)  
   
Novice 3 x 400m / 60sec rec  
  1 x 800m / 90 sec rec  
  1 x 1200m / 120 sec rec  
  1 x 800m / 90 sec rec  
  3 x 400m / 60sec rec                            (5200m)  
   
  8400m
   
Cool-down 800m easy 800m
   
TOTAL 12200m

 

 

The full weekly schedule:

Day Morning Evening
 Monday Run session: 6:30pm

Nenagh CBS.

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

Lane 1: Novice lane

 Open-water session: 7pm

Dromineer front car-park.

Wednesday Dromineer series: 7pm

Dromineer front car-park.

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           Up the creek triathlon / Sunday cycle

 

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