Jun
6
2016

Weekly update + training

Weekly update

June has gotten off to a flier with the great weather continuing and a whole heap of races and events over the bank holiday weekend!!! And all of this is only the tip of the iceberg of what is going to be a very busy month in the triathlon season. Well done to all members who took part in events over the weekend and we hope that the hours of training put in over the wet winter are beginning to be paid back now in your performance!! For most this was their first triathlon of the year (or in some cases the first in over 13 years…!!), and now that its done and out of the way you can look forward to the next event and trying to improve on each outing!

Apologies in advance if anyone is left out in the update but the editor takes no blame in this as there are a whole pile of snakes out there who are doing their utmost to keep their efforts under the cover of darkness!!!

Tri Athy 2016

 

The fast and somewhat off putting multiple wave and distance event in Athy was the first race on the weekend calendar and a number of club members made the trip east. This was a bit of cover of darkness trip so if anyone who took part wants to spill the beans on the event we are more than welcome to include this in a post (hint hint!!!). Without scouring through the entire results list for which is a days work we did manage to nab some times!! (Apologies to anyone we didnt include who took part in the event!)

Well done to the lads on the first Olympic of the year and with all the training and commitment ye have shown this year we are sure the rest of the challenges ye have in store will be no problem to ye!!!

try athy

Carmel Finn:  Olympic distance 3:18: 27

John Moylan: Olympic distance 3:25:44

Denis Ryan Olympic distance 3:31:31

Greg Starr: Olympic distance 3:53:34

Up the Creek Triathlon Kilrush

5 club members ( Cliodhna, Mary, Johnny, Paul, Colm) made the trip down to the Clare coast for this National series event on Sunday. For most it was the first triathlon of the year (or many many years in Paul’s case!) and what a course to start on.

The 750m swim was within the marina with a mass start and 2 waves. A very leisurely entry into the water by the Nenagh TC crew, who were last to enter the water meant that there were a lot of bodies to pass over the course of the swim. The confines of the marina ensured that the water was calm and the pleasant weather meant that conditions were ideal. By the end of the swim Paul had managed to make his way through most of the crowds and exited the water in the top 10. However, it was to be very much backwards from here!! The rest of the crew had a comfortable swim although Colm, who started in wave 2 did get caught up with the back markers from wave 1.

Onto the bike and what looked on paper an alright out and back course proved to be challenging with a head wind, bad road conditions on parts, a number of rolling hills on the way out and a turn around point that never looked like appearing! All this combined meant this was no easy day on the bike!! Paul was doing his best to resemble a moving statue while Cliodhna was wrestling with her gears to such an extent they refused to comply and she was stuck in the one chainring for most of it. Johnny and Colm had what they said were comfortable cycles (obviously on the sauce) and then it was on to the run.

A short hill at the start of the course and from there is was pretty flat. Paul continued his go slow rhythm while the lads found the run “grand” (more proof of sauce!), and the girls had steady runs in hot conditions, which were proven by the burn lines developing later that evening!!

A good day with warm conditions and a bit of a shock to the system and quotes of “how am I ever going to get through Kilkee” ringing in the ears, it is onward and upward from here!!! Word on the grapevine is that “James Sheary” aka Cliodhna may have gotten over the gender related questions to sneak an age-group prize….we will keep you informed!!

image-0.02.01.247e446602b955bdd0d206bec3b58c2028b362fe8da6de8a0bc33f48ce7ecf3f-V image-0.02.01.035eab30d63422d608cf9a1ae3c219ea03070092e87cd08dd6b7ea0cb26eafd8-V image-0.02.01.60b9b53ae741608ed8e00307caebba0943f6fe36d79de9a86c1c5c7bf521bddf-V

Paul Scully 45th 1:20:12

John Meagher 78th 1:24:45

Colm Glynn 101th 1:27:37

Cliodhna McGrath “James Sheary”  119th 1:29:20

Mary Donnellan 240th 2:01:05

Cork city marathon 2016

Monday saw the annual Cork city marathon and James and Yvonne Sheahan were taking part in this one. Warm conditions for this one as was the theme or the weekend but being the seasoned running pros that these 2 are they covered the 26 miles brilliantly. Well done to both!!

cork

Try a tri 2016

Next week is the first running of “Try a tri” in association with the Lions club. Online entries have now closed but entries will still be taken up to and including on the day using the printed forms. We know that some members will be at Boruman, but if you are free that evening then please come along and show support for what promises to be a great event.

The club will be running the event on the day and as with any event we are grateful for the help of club members in making the event a success. We need a limited number of people to help marshal the course so if you are free and wouldn’t mind helping out on the course for a couple of hours then let us know as we would appreciate the help. If not well do not forget the after event BBQ in Una Powells where there will be some steaks and a bit of craic!!!!

 

UPCOMING EVENTS:

 

Try a tri

Saturday 11th June: “Try at tri” at 5pm

 

boruman

Saturday 11th June: Boruman at 3pm

 

Ballinree

Sunday 12th June 2016: Ballinree 5k run

 

We were also asked by the good folks at trilogy to inform the club of its upcoming kids aquathon in July. Catering from 8 years upwards its a perfect opportunity to get some of your younger crew involved in the sport!!! Trilogy have always given good support to our local events so consider this event if you are free!!!

 

kid aquathon

Weekly training

The club held its first open water novice session on Tuesday in Dromineer and this was well attended by club members. We will continue with this session for the next 2 weeks and will look to build on our basic work and move out a bit further into the open water each week.

There was a fine turnout for the second in the Dromineer series, with a wide mix of distances and events being undertaken by club members. This week we will officially enter the water for the first of the club’s triathlon series!!

From this week on the Sunday evening open water sessions will be officially added to the weekly timetable, with the usual cup of tea and a biscuit afterwards so surely this will have members flocking to Youghal for 6pm!!!

Open water session

Starting at 7pm this Tuesday there will be a lake swim session at the front pier in Dromineer and will focus on open water technique while getting a bit further out into the open water.

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

If you have a float with a leg attachment then this might be handy if you are somewhat nervous of the open water.

Dromineer Series 2016

The Dromineer series continues with the long awaited entry into the open water for the first triathlon series event of the year. The water has warmed up nicely with the great weather we have been having so really there is no excuse at this point to not get in! For the more novice swimmer the usual pier to pier swim will be on offer for the initial swim leg. More details on this on Tuesday.

 

Sprint triathlon Saturday

As some of us are missing out on Boruman due to the “Try a Tri” on Saturday evening we are going to do a short sprint triathlon on Saturday morning prior to setting up for the “Try a tri”. It will be the usual Lough Derg route and aiming to start at 9.30 sharp. All are welcome!!

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 short distance set session while Thursday is a middle distance session.  Shorter versions for the novice lane will be supplied on the morning and will cover 1-1.5k.

 

  Tuesday 7th June  
   
Warm-up 200m f/c easy-stroke  
  1 x 50m b/c easy-stroke  
  200m f/c breathe on 4th  
  1 x 50m b/c easy-stroke 500m
   
Main-set 5 x 100m f/c  
  5 x 50m f/c  
  1 x 50m b/c easy                     x 3            (2400m)  
   
  4 x 25m f/c sprint                                      (100m) 2500m
   
   
Cool-down 200m f/c easy 200m
   
TOTAL 3200m
   


 

  Thursday 9th June  
   
Warm-up 300m f/c descending set  
  every 4th length b/c  
  breathe every 4th stroke  
  750m
   
Main-set 2 x 400m f/c  
  2 x 200m f/c                            x 2              (2400m)  
   
  4 x 25m f/c sprint                                      (100m)  
  2500m
   
Cool-down 200m f/c easy 200m
   
TOTAL 3450m
   

 

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

No formal run session this Monday due to the bank holiday.

 

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 Sprint-tri:   9.30am Dromineer

Saturday cycle: 9am Abbey court hotel

Boruman / Try a tri
Sunday  Saturday cycle: 9am Abbey court hotel  Open water swim: 6pm

Youghal quay

 

Have a good week out there!!

 

 

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